(1798,2,'2015-01-07 09:11:22','2015-01-07 09:11:22','&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN A FITTING FOOD CHOICE MENU</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"217\" height=\"232\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>My nutrition website - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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09:12:26','&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN A FITTING FOOD CHOICE MENU</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"217\" height=\"232\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>My nutrition website - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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09:58:04','&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN A FITTING FOOD CHOICE MENU</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>My nutrition website - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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INSERT INTO `wp_posts` VALUES (1800,2,'2015-01-07 09:14:31','2015-01-07 09:14:31','&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN A FITTING FOOD CHOICE MENU</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"217\" height=\"232\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>My nutrition website - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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individualised exercise, training or nutritional programs, whether your interest is to reach and sustain your ideal weight, or race the Hawaii Ironman Triathlon, I follow the steps below;</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>My nutrition website - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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individualised exercise, training or nutritional programs, whether your interest is to reach and sustain your ideal weight, or race the Hawaii Ironman Triathlon, I follow the steps below;</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>My nutrition website - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><a title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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individualised exercise, training or nutritional programs, whether your interest is to reach and sustain your ideal weight, or race the Hawaii Ironman Triathlon, I follow the steps below;</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><em><a style=\"color: #993366;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><a style=\"color: #993366;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-01-07 21:01:13','2015-01-07 21:01:13','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(4850,2,'2018-01-04 06:04:45','2018-01-04 06:04:45','','red','','inherit','closed','closed','','red','','','2018-01-04 06:04:45','2018-01-04 06:04:45','',4141,'http://balancehealthprograms.com.au/wp-content/uploads/red.png',0,'attachment','image/png',0),(4851,2,'2018-01-04 06:04:52','2018-01-04 06:04:52','','red','','inherit','closed','closed','','red-2','','','2018-01-04 06:04:52','2018-01-04 06:04:52','',4141,'http://balancehealthprograms.com.au/wp-content/uploads/red-1.png',0,'attachment','image/png',0),(1810,2,'2015-01-07 21:11:02','2015-01-07 21:11:02','&nbsp;\r\n<h5><strong>Before prescribing individualised exercise, training or nutritional programs, whether your interest is to reach and sustain your ideal weight, or race the Hawaii Ironman Triathlon, I follow the steps below;</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site Blood Lactate Threshold Assessment</a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><em><a style=\"color: #993366;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><a style=\"color: #993366;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-01-07 21:11:02','2015-01-07 21:11:02','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1812,2,'2015-01-07 21:38:15','2015-01-07 21:38:15','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"162\" height=\"216\" /></a></strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5></h5>\r\n&nbsp;\r\n<h5></h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and your racing &amp; training history, training towards a your goal starts with building your aerobic base.</strong></h5>\r\n<h5><strong>Your base conditioning needs regular assessing - by you.\r\n</strong></h5>\r\n<h5><strong>I don\'t recommend harder, more demanding above threshold sessions until you record improvements in your aerobic capacity - usually around 5-7% improvement in your timetrial time @ your AZ.\r\n</strong></h5>\r\n<h5><strong>So my classic process for runners is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about nerve coordination = technique &amp; lactate tolerance – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about belief - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg\"><img class=\"size-medium wp-image-1420 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg\" alt=\"sweat running\" width=\"211\" height=\"300\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is no long term commitment to me whatsoever - if you\'re enjoying you keep going. </strong></span></h5>\r\n</blockquote>','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 21:38:15','2015-01-07 21:38:15','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1813,2,'2015-01-07 21:48:34','2015-01-07 21:48:34','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"162\" height=\"216\" /></a></strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<h5><strong>Irrespective your pedigree and your racing &amp; training history, training towards a your goa</strong></h5>\r\n<h5><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a></strong></h5>\r\n<h5><strong>l starts with building your aerobic base.</strong></h5>\r\n<h5><strong>Your base conditioning needs regular assessing - by you.\r\n</strong></h5>\r\n<h5><strong>I don\'t recommend harder, more demanding above threshold sessions until you record improvements in your aerobic capacity - usually around 5-7% improvement in your timetrial time @ your AZ.\r\n</strong></h5>\r\n<h5></h5>\r\n<h5><strong>So my classic process for runners is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about nerve coordination = technique &amp; lactate tolerance – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about belief - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"alignright wp-image-1447 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" alt=\"kona\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll <span style=\"color: #993366;\">email</span> you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is no long term commitment to me whatsoever - if you\'re enjoying you keep going. </strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n\r\n&nbsp;','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 21:48:34','2015-01-07 21:48:34','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1814,2,'2015-01-07 21:54:48','2015-01-07 21:54:48','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"162\" height=\"216\" /></a></strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>Irrespective of your pedigree - your racing &amp; training history, training towards a your goal </strong><strong>starts <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>with <span style=\"color: #008080;\">building your aerobic base</span> - your aerobic conditioning.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your base conditioning needs <span style=\"color: #008080;\">regular assessing</span> - by you.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I don\'t recommend harder, more demanding sessions above your aerobic threshold until you record improvements in your aerobic capacity - usually around <span style=\"color: #008080;\">5-7% improvement</span> in your timetrial time @ your AZ.\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>So my classic process for runners is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">AZ based intro miles</span> –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in <span style=\"color: #993366;\">strength work</span> – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, <span style=\"color: #993366;\">race pace simulations</span> – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about <span style=\"color: #993366;\">nerve coordination = technique &amp; lactate tolerance</span> – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up <span style=\"color: #993366;\">taper</span> - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about <span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">belief</span></span> - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"alignright wp-image-1447 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" alt=\"kona\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll <span style=\"color: #993366;\">email</span> you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you simply keep going. </strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n\r\n&nbsp;','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 21:54:48','2015-01-07 21:54:48','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1815,2,'2015-01-07 21:56:04','2015-01-07 21:56:04','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"162\" height=\"216\" /></a></strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>Irrespective of your pedigree - your racing &amp; training history, training towards a your goal </strong><strong>starts <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>with <span style=\"color: #008080;\">building your aerobic base</span> - your aerobic conditioning.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your base conditioning needs <span style=\"color: #008080;\">regular assessing</span> - by you.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I don\'t recommend harder, more demanding sessions above your aerobic threshold until you record improvements in your aerobic capacity - usually around <span style=\"color: #008080;\">5-7% improvement</span> in your timetrial time @ your AZ.\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>Below is my classic process for runners:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">AZ based intro miles</span> –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in <span style=\"color: #993366;\">strength work</span> – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, <span style=\"color: #993366;\">race pace simulations</span> – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about <span style=\"color: #993366;\">nerve coordination = technique &amp; lactate tolerance</span> – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up <span style=\"color: #993366;\">taper</span> - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about <span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">belief</span></span> - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"alignright wp-image-1447 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" alt=\"kona\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll <span style=\"color: #993366;\">email</span> you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you simply keep going. </strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n\r\n&nbsp;','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 21:56:04','2015-01-07 21:56:04','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1816,2,'2015-01-07 21:57:09','2015-01-07 21:57:09','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"162\" height=\"216\" /></a></strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>Irrespective of your pedigree - your racing &amp; training history, training towards a your goal </strong><strong>starts <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>with <span style=\"color: #008080;\">building your aerobic base</span> - your aerobic conditioning.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your base conditioning needs <span style=\"color: #008080;\">regular assessing</span> - by you.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I don\'t recommend harder, more demanding sessions above your aerobic threshold until you record improvements in your aerobic capacity - usually around <span style=\"color: #008080;\">5-7% improvement</span> in your timetrial time @ your AZ.\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><strong>Below is my classic process for runners:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">AZ based intro miles</span> –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in <span style=\"color: #993366;\">strength work</span> – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, <span style=\"color: #993366;\">race pace simulations</span> – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about <span style=\"color: #993366;\">nerve coordination = technique &amp; lactate tolerance</span> – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up <span style=\"color: #993366;\">taper</span> - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about <span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">belief</span></span> - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"alignright wp-image-1447 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" alt=\"kona\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll <span style=\"color: #993366;\">email</span> you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you simply keep going. </strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n\r\n&nbsp;','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 21:57:09','2015-01-07 21:57:09','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1817,2,'2015-01-07 22:05:22','2015-01-07 22:05:22','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"162\" height=\"216\" /></a></strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>Irrespective of your pedigree - your racing &amp; training history, training towards a your goal </strong><strong>starts <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>with <span style=\"color: #008080;\">building your aerobic base</span> - your aerobic conditioning.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your base conditioning needs <span style=\"color: #008080;\">regular assessing</span> - by you.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I don\'t recommend harder, more demanding sessions above your aerobic threshold until you record improvements in your aerobic capacity - usually around <span style=\"color: #008080;\">5-7% improvement</span> in your timetrial time @ your AZ.\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Below is my classic process for runners:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">AZ based intro miles</span> –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in <span style=\"color: #993366;\">strength work</span> – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, <span style=\"color: #993366;\">race pace simulations</span> – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about <span style=\"color: #993366;\">nerve coordination = technique &amp; lactate tolerance</span> – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up <span style=\"color: #993366;\">taper</span> - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about <span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">belief</span></span> - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"alignright wp-image-1447 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" alt=\"kona\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll <span style=\"color: #993366;\">email</span> you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you simply keep going. </strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n\r\n&nbsp;','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 22:05:22','2015-01-07 22:05:22','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1821,2,'2015-01-07 22:50:14','2015-01-07 22:50:14','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" alt=\"187\" width=\"700\" height=\"467\" /></div>\r\n<h2><em><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise &amp; Running Specialist - 25 yrs</span></em></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>25 years of Coaching and Training  over 3,000 clients</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Tertiary educated in Health Science &amp; Exercise Science</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships x 2\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I have maintained over 30 clients for over 15 years</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><em><span style=\"color: #993366;\"><strong>BP INVESTMENT</strong></span></em></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">My 3 -Part Running Efficiency Program</span> - <em>Free Fallin</em> - 310 (excl) - each sessions run 50 -60 mins.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Gift vouchers available</span> - <em>FREE FALLIN</em> RUN EFFICIENCY COURSE.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Blood Lactate Threshold Assessment</span> - 150 (excl) - 45-60mins</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Comprehensive Health Assessment</span> - 185 (excl)\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">28 Day block training programs</span> - 125 (excl) There is no long term commitment or membership.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Training sessions with BP</span> - 75 (excl)</strong></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n</blockquote>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" alt=\"runn quote\" width=\"300\" height=\"212\" /></a></p>','BIO & INVESTMENT','','inherit','closed','closed','','5-revision-v1','','','2015-01-07 22:50:14','2015-01-07 22:50:14','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1822,2,'2015-01-07 22:58:45','2015-01-07 22:58:45','','LIFESTYLE ANALYSIS (5)','','inherit','closed','closed','','lifestyle-analysis-5','','','2015-01-07 22:58:45','2015-01-07 22:58:45','',574,'http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx',0,'attachment','application/vnd.openxmlformats-officedocument.wordprocessingml.document',0),(1823,2,'2015-01-07 23:00:07','2015-01-07 23:00:07','&nbsp;\r\n<h5><strong>Before prescribing individualised exercise, training or nutritional programs, whether your interest is to reach and sustain your ideal weight, or race the Hawaii Ironman Triathlon, I follow the steps below;</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site Blood Lactate Threshold Assessment</a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><em><a style=\"color: #993366;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><a style=\"color: #993366;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-01-07 23:00:07','2015-01-07 23:00:07','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1824,2,'2015-01-07 23:02:56','2015-01-07 23:02:56','&nbsp;\r\n<h5><strong>Before prescribing individualised exercise, training or nutritional programs, whether your interest is to reach and sustain your ideal weight, or race the Hawaii Ironman Triathlon, I follow the steps below;</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGN YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-01-07 23:02:56','2015-01-07 23:02:56','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1825,2,'2015-01-07 23:06:24','2015-01-07 23:06:24','&nbsp;\r\n<h5><strong>Before prescribing individualised exercise, training or nutritional programs, whether your interest is to reach and sustain your ideal weight, or race the Hawaii Ironman Triathlon, I follow the steps below;</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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Priority=\"31\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Reference\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"32\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Reference\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"33\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Book Title\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"37\" Name=\"Bibliography\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"39\" QFormat=\"true\" Name=\"TOC Heading\"/>\r\n</w:LatentStyles>\r\n</xml><![endif]--><!-- [if gte mso 10]>\r\n\r\n<style>\r\n /* Style Definitions */\r\ntable.MsoNormalTable\r\n{mso-style-name:\"Table Normal\";\r\nmso-tstyle-rowband-size:0;\r\nmso-tstyle-colband-size:0;\r\nmso-style-noshow:yes;\r\nmso-style-priority:99;\r\nmso-style-qformat:yes;\r\nmso-style-parent:\"\";\r\nmso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-01-07 23:06:24','2015-01-07 23:06:24','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1828,2,'2015-01-07 23:51:11','2015-01-07 23:51:11','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/pK75E_UHmrU\" width=\"332\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>Irrespective of your pedigree - your racing &amp; training history, training towards a your goal </strong><strong>starts <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>with <span style=\"color: #008080;\">building your aerobic base</span> - your aerobic conditioning.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your base conditioning needs <span style=\"color: #008080;\">regular assessing</span> - by you.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I don\'t recommend harder, more demanding sessions above your aerobic threshold until you record improvements in your aerobic capacity - usually around <span style=\"color: #008080;\">5-7% improvement</span> in your timetrial time @ your AZ.\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Below is my classic process for runners:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">AZ based intro miles</span> –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in <span style=\"color: #993366;\">strength work</span> – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, <span style=\"color: #993366;\">race pace simulations</span> – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about <span style=\"color: #993366;\">nerve coordination = technique &amp; lactate tolerance</span> – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up <span style=\"color: #993366;\">taper</span> - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about <span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">belief</span></span> - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"alignright wp-image-1447 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" alt=\"kona\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll <span style=\"color: #993366;\">email</span> you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you simply keep going. </strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n\r\n&nbsp;','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 23:51:11','2015-01-07 23:51:11','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1826,2,'2015-01-07 23:49:21','2015-01-07 23:49:21','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n\r\n<div align=\"right\"><iframe width=\"560\" height=\"315\" src=\"//www.youtube.com/embed/pK75E_UHmrU\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"162\" height=\"216\" /></a></strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>Irrespective of your pedigree - your racing &amp; training history, training towards a your goal </strong><strong>starts <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>with <span style=\"color: #008080;\">building your aerobic base</span> - your aerobic conditioning.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your base conditioning needs <span style=\"color: #008080;\">regular assessing</span> - by you.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I don\'t recommend harder, more demanding sessions above your aerobic threshold until you record improvements in your aerobic capacity - usually around <span style=\"color: #008080;\">5-7% improvement</span> in your timetrial time @ your AZ.\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Below is my classic process for runners:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">AZ based intro miles</span> –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in <span style=\"color: #993366;\">strength work</span> – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, <span style=\"color: #993366;\">race pace simulations</span> – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about <span style=\"color: #993366;\">nerve coordination = technique &amp; lactate tolerance</span> – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up <span style=\"color: #993366;\">taper</span> - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about <span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">belief</span></span> - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"alignright wp-image-1447 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" alt=\"kona\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll <span style=\"color: #993366;\">email</span> you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you simply keep going. </strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n\r\n&nbsp;','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 23:49:21','2015-01-07 23:49:21','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1827,2,'2015-01-07 23:50:18','2015-01-07 23:50:18','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"//www.youtube.com/embed/pK75E_UHmrU\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"162\" height=\"216\" /></a></strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>Irrespective of your pedigree - your racing &amp; training history, training towards a your goal </strong><strong>starts <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>with <span style=\"color: #008080;\">building your aerobic base</span> - your aerobic conditioning.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your base conditioning needs <span style=\"color: #008080;\">regular assessing</span> - by you.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I don\'t recommend harder, more demanding sessions above your aerobic threshold until you record improvements in your aerobic capacity - usually around <span style=\"color: #008080;\">5-7% improvement</span> in your timetrial time @ your AZ.\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Below is my classic process for runners:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">AZ based intro miles</span> –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in <span style=\"color: #993366;\">strength work</span> – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, <span style=\"color: #993366;\">race pace simulations</span> – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about <span style=\"color: #993366;\">nerve coordination = technique &amp; lactate tolerance</span> – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up <span style=\"color: #993366;\">taper</span> - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about <span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">belief</span></span> - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"alignright wp-image-1447 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" alt=\"kona\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll <span style=\"color: #993366;\">email</span> you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you simply keep going. </strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n\r\n&nbsp;','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 23:50:18','2015-01-07 23:50:18','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1829,2,'2015-01-07 23:52:21','2015-01-07 23:52:21','<h4><span style=\"color: #008080;\"><strong>MY PROGRAMS WILL:</strong></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/pK75E_UHmrU\" width=\"332\" height=\"187\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<ul>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Safely lead you to your goals.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Take the guess work out of training.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Provide entertainment which delivers motivation for ever</strong></span><span style=\"color: #000000;\"><strong>y training session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Be completely considerate of your lifestyle.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Offer you a soundboard. </strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Outline the science (if you want to know) behind each session.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; </strong></span><span style=\"color: #000000;\"><strong>poor results.</strong></span></h5>\r\n</li>\r\n	<li style=\"padding-left: 30px;\">\r\n<h5><span style=\"color: #000000;\"><strong>Strengthen your inner self-belief.  </strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>BP TRAINING CONCEPTS </em></span>\r\n</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>Irrespective of your pedigree - your racing &amp; training history, training towards a your goal </strong><strong>starts <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>with <span style=\"color: #008080;\">building your aerobic base</span> - your aerobic conditioning.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your base conditioning needs <span style=\"color: #008080;\">regular assessing</span> - by you.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I don\'t recommend harder, more demanding sessions above your aerobic threshold until you record improvements in your aerobic capacity - usually around <span style=\"color: #008080;\">5-7% improvement</span> in your timetrial time @ your AZ.\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>Below is my classic process for runners:</strong></span></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">AZ based intro miles</span> –– 6-8 weeks.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in <span style=\"color: #993366;\">strength work</span> – hill reps, body weights, and increased miles (long run).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, <span style=\"color: #993366;\">race pace simulations</span> – like 5, 10, 20 x 1km repeats holding 4.50 pace going on 5.20 (so 30 sec rests).</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – speed is all about <span style=\"color: #993366;\">nerve coordination = technique &amp; lactate tolerance</span> – so eg \"race pace feels easy\" - whatever that is for YOU.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up <span style=\"color: #993366;\">taper</span> - while still moving.\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race day - even for a marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Performing to your optimum on event day is simply about <span style=\"text-decoration: underline;\"><span style=\"color: #993366; text-decoration: underline;\">belief</span></span> - once you\'re fit, your preparation is all about convincing you you\'re good enough to get the job done.</strong></h5>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<h3><em><span style=\"color: #993366;\"><strong>PROGRAMMING</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>My programs are designed in <span style=\"color: #993366;\">28 day blocks. </span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll email you your program - we discuss and explain <span style=\"color: #993366;\">over the phone</span>.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona.jpg\"><img class=\"alignright wp-image-1447 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona-300x200.jpg\" alt=\"kona\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>You\'ll send me your training results - <span style=\"color: #993366;\">via text</span> - which I save &amp; analyze.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I\'ll <span style=\"color: #993366;\">email</span> you your next block until we reach your goal.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>There is <span style=\"color: #993366;\">no long term commitment</span> to me whatsoever - if you\'re enjoying you simply keep going. </strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong> </strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" alt=\"Johnlennonexample1\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" alt=\"Johnlennonexample2\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" alt=\"johnlennonexample3\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"> </span></strong></h5>\r\n</blockquote>\r\n<h2><span style=\"color: #993366;\"><strong><span style=\"color: #993366;\"><em>YOUR DEVELOPMENT</em></span>\r\n</strong></span></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" alt=\"Piechart\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n\r\n&nbsp;','BP DESIGNED 28 DAY BLOCK PROGRAMS','','inherit','closed','closed','','731-revision-v1','','','2015-01-07 23:52:21','2015-01-07 23:52:21','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1830,2,'2015-01-08 00:07:22','2015-01-08 00:07:22','<div align=\"center\"> <iframe width=\"560\" height=\"315\" src=\"//www.youtube.com/embed/NOuqMeZWuyc\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n\r\n&nbsp;\r\n<h5><strong>Before prescribing individualised exercise, training or nutritional programs, whether your interest is to reach and sustain your ideal weight, or race the Hawaii Ironman Triathlon, I follow the steps below;</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-01-08 00:07:22','2015-01-08 00:07:22','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1831,2,'2015-01-08 00:07:51','2015-01-08 00:07:51','<div align=\"center\"><iframe src=\"//www.youtube.com/embed/NOuqMeZWuyc\" width=\"281\" height=\"158\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong>Before prescribing individualised exercise, training or nutritional programs, whether your interest is to reach and sustain your ideal weight, or race the Hawaii Ironman Triathlon, I follow the steps below;</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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CHECKLIST','','inherit','closed','closed','','free-fallin-method-checklist','','','2015-01-09 21:30:00','2015-01-09 21:30:00','',574,'http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-CHECKLIST-.pdf',0,'attachment','application/pdf',0),(1839,2,'2015-01-09 21:36:37','2015-01-09 21:36:37','','FREE FALLIN METHOD - 4 WEEK BRIDGING PROGRAM','','inherit','closed','closed','','free-fallin-method-4-week-bridging-program','','','2015-01-09 21:36:37','2015-01-09 21:36:37','',574,'http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-4-WEEK-BRIDGING-PROGRAM.pdf',0,'attachment','application/pdf',0),(1840,2,'2015-01-09 22:00:01','2015-01-09 22:00:01','<h3><span style=\"color: #008080;\"><strong>Session 1 Overview</strong></span></h3>\n<ul>\n	<li>\n<h5><strong>Except there is no one true absolute blueprint for perfect running.</strong></h5>\n</li>\n	<li>\n<h5><strong>There are however absolute basic principles of balance.</strong></h5>\n</li>\n	<li>\n<h5><strong>Find your most economical flow of movement - then practice it.</strong></h5>\n</li>\n</ul>\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh.png\"><img class=\"alignnone size-medium wp-image-1843\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh-300x141.png\" alt=\"pgfddh\" width=\"300\" height=\"141\" /></a></div>\n&nbsp;\n<h3><strong>Key points;</strong></h3>\n<ul>\n	<li>\n<h5><strong>Minimize the cost of impact</strong></h5>\n</li>\n	<li>\n<h5><strong>The 3 major contributors of unnecessary impact are:</strong></h5>\n</li>\n	<li>\n<h5><strong>Over-striding</strong></h5>\n</li>\n	<li>\n<h5><strong>Stiffness in foot, ankle &amp; knee<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fefefef.jpg\"><img class=\"alignnone size-full wp-image-1842\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fefefef.jpg\" alt=\"fefefef\" width=\"285\" height=\"177\" /></a></strong></h5>\n</li>\n	<li>\n<h5><strong>Increased vertical oscillation</strong></h5>\n</li>\n</ul>\n&nbsp;\n<h3><strong>Key points to improving your running are:</strong></h3>\n<ul>\n	<li>\n<h5><strong>Reach and sustain your most perfect postural point of balance</strong></h5>\n</li>\n	<li>\n<h5><strong>Except that gravity is free and can make your running easier</strong></h5>\n</li>\n	<li>\n<h5><strong>Think lift your supporting foot - not push</strong></h5>\n</li>\n</ul>\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>SESSION 1  MAIN POINTS</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-1.pdf\">FREE FALLIN METHOD SESSION 1</a></h3>\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>SESSION 1 NOTES</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-POST-SESSION-1-NOTES.pdf\">FREE FALLIN METHOD - POST SESSION 1 NOTES</a></h3>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>QUICK RECAP ON MAIN POINTS</strong></span>\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/SWMJVh8upns\" width=\"304\" height=\"228\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n<h5><strong> See you in session 2</strong></h5>\n<h5><strong>Brad</strong></h5>','RUN SESS 1','','inherit','closed','closed','','1689-autosave-v1','','','2015-01-09 22:00:01','2015-01-09 22:00:01','',1689,'http://balancehealthprograms.com.au/1689-autosave-v1/',0,'revision','',0),(1841,2,'2015-01-09 21:49:46','2015-01-09 21:49:46','Session 1\r\n\r\nKey points;\r\n\r\nMinimize the cost of impact\r\n\r\nThe 3 major contributors of unnecessary impact are:\r\n\r\nOver-striding\r\n\r\nStiffness in foot, ankle &amp; knee\r\n\r\nIncreased vertical oscillation\r\n\r\n&nbsp;\r\n\r\nKey points to improving your running are:\r\n\r\nReach and sustain your most perfect postural point of balance\r\n\r\nExcept that gravity is free and can make your running easier\r\n\r\nThink lift your supporting foot - not push\r\n\r\nSESSION 1  MAIN POINTS - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-1.pdf\">FREE FALLIN METHOD SESSION 1</a>\r\n\r\n&nbsp;\r\n\r\nSESSION 1 NOTES - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-POST-SESSION-1-NOTES.pdf\">FREE FALLIN METHOD - POST SESSION 1 NOTES</a>\r\n\r\nQUICK CAP ON MAIN POINTS\r\n\r\n<div align=\"center\"> <iframe width=\"420\" height=\"315\" src=\"//www.youtube.com/embed/SWMJVh8upns\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RUN SESS 1','','inherit','closed','closed','','1689-revision-v1','','','2015-01-09 21:49:46','2015-01-09 21:49:46','',1689,'http://balancehealthprograms.com.au/1689-revision-v1/',0,'revision','',0),(1842,2,'2015-01-09 21:56:59','2015-01-09 21:56:59','','fefefef','','inherit','closed','closed','','fefefef','','','2015-01-09 21:56:59','2015-01-09 21:56:59','',1689,'http://balancehealthprograms.com.au/wp-content/uploads/fefefef.jpg',0,'attachment','image/jpeg',0),(1843,2,'2015-01-09 21:57:04','2015-01-09 21:57:04','','pgfddh','','inherit','closed','closed','','pgfddh','','','2015-01-09 21:57:04','2015-01-09 21:57:04','',1689,'http://balancehealthprograms.com.au/wp-content/uploads/pgfddh.png',0,'attachment','image/png',0),(1844,2,'2015-01-09 21:57:07','2015-01-09 21:57:07','','kenyah','','inherit','closed','closed','','kenyah','','','2015-01-09 21:57:07','2015-01-09 21:57:07','',1689,'http://balancehealthprograms.com.au/wp-content/uploads/kenyah.jpg',0,'attachment','image/jpeg',0),(1845,2,'2015-01-09 21:58:52','2015-01-09 21:58:52','<h3><span style=\"color: #008080;\"><strong>Session 1 Overview</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Except there is no one true absolute blueprint for perfect running.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>There are however absolute basic principles of balance.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your most economical flow of movement - then practice it.</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh.png\"><img class=\"alignnone size-medium wp-image-1843\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh-300x141.png\" alt=\"pgfddh\" width=\"300\" height=\"141\" /></a></div>\r\n\r\n&nbsp;\r\n<h3><strong>Key points;</strong></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Minimize the cost of impact</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>The 3 major contributors of unnecessary impact are:</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over-striding</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Stiffness in foot, ankle &amp; knee</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Increased vertical oscillation</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><strong>Key points to improving your running are:</strong></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Reach and sustain your most perfect postural point of balance</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Except that gravity is free and can make your running easier</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think lift your supporting foot - not push</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SESSION 1  MAIN POINTS</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-1.pdf\">FREE FALLIN METHOD SESSION 1</a></h3>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SESSION 1 NOTES</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-POST-SESSION-1-NOTES.pdf\">FREE FALLIN METHOD - POST SESSION 1 NOTES</a></h3>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>QUICK RECAP ON MAIN POINTS</strong></span>\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/SWMJVh8upns\" width=\"304\" height=\"228\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong> See you in session 2</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 1','','inherit','closed','closed','','1689-revision-v1','','','2015-01-09 21:58:52','2015-01-09 21:58:52','',1689,'http://balancehealthprograms.com.au/1689-revision-v1/',0,'revision','',0),(1846,2,'2015-01-09 22:01:18','2015-01-09 22:01:18','<h3><span style=\"color: #008080;\"><strong>Session 1 Overview</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Except there is no one true absolute blueprint for perfect running.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>There are however absolute basic principles of balance.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your most economical flow of movement - then practice it.</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh.png\"><img class=\"alignnone size-medium wp-image-1843\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh-300x141.png\" alt=\"pgfddh\" width=\"300\" height=\"141\" /></a></div>\r\n&nbsp;\r\n<h3><strong>Key points;</strong></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Minimize the cost of impact</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>The 3 major contributors of unnecessary impact are:</strong></h5>\r\n<h5><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fefefef.jpg\"><img class=\"alignright wp-image-1842 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fefefef-150x93.jpg\" alt=\"fefefef\" width=\"198\" height=\"123\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over-striding</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Stiffness in foot, ankle &amp; knee</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Increased vertical oscillation</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><strong>Key points to improving your running are:</strong></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Reach and sustain your most perfect postural point of balance</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Except that gravity is free and can make your running easier</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think lift your supporting foot - not push</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kenyah.jpg\"><img class=\"alignnone size-medium wp-image-1844\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kenyah-300x116.jpg\" alt=\"kenyah\" width=\"300\" height=\"116\" /></a></div> \r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SESSION 1  MAIN POINTS</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-1.pdf\">FREE FALLIN METHOD SESSION 1</a></h3>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SESSION 1 NOTES</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-POST-SESSION-1-NOTES.pdf\">FREE FALLIN METHOD - POST SESSION 1 NOTES</a></h3>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>QUICK RECAP ON MAIN POINTS</strong></span>\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/SWMJVh8upns\" width=\"304\" height=\"228\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong> See you in session 2</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 1','','inherit','closed','closed','','1689-revision-v1','','','2015-01-09 22:01:18','2015-01-09 22:01:18','',1689,'http://balancehealthprograms.com.au/1689-revision-v1/',0,'revision','',0),(1847,2,'2015-01-09 22:03:19','2015-01-09 22:03:19','<h3><em><span style=\"color: #008080;\"><strong>Session 1 Overview</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Except there is no one true absolute blueprint for perfect running.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>There are however absolute basic principles of balance.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your most economical flow of movement - then practice it.</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh.png\"><img class=\"alignnone size-medium wp-image-1843\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh-300x141.png\" alt=\"pgfddh\" width=\"300\" height=\"141\" /></a></div>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Key points;</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Minimize the cost of impact</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>The 3 major contributors of unnecessary impact are:</strong></h5>\r\n<h5><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fefefef.jpg\"><img class=\"alignright wp-image-1842 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fefefef-150x93.jpg\" alt=\"fefefef\" width=\"198\" height=\"123\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over-striding</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Stiffness in foot, ankle &amp; knee</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Increased vertical oscillation</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #008080;\"><strong>Key points to improving your running are:</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Reach and sustain your most perfect postural point of balance</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Except that gravity is free and can make your running easier</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think lift your supporting foot - not push</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kenyah.jpg\"><img class=\"alignnone size-medium wp-image-1844\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kenyah-300x116.jpg\" alt=\"kenyah\" width=\"300\" height=\"116\" /></a></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SESSION 1  MAIN POINTS</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-1.pdf\">FREE FALLIN METHOD SESSION 1</a></h3>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SESSION 1 NOTES</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-POST-SESSION-1-NOTES.pdf\">FREE FALLIN METHOD - POST SESSION 1 NOTES</a></h3>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>QUICK RECAP ON MAIN POINTS</strong></span></h3>\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/SWMJVh8upns\" width=\"304\" height=\"228\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong> See you in session 2</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 1','','inherit','closed','closed','','1689-revision-v1','','','2015-01-09 22:03:19','2015-01-09 22:03:19','',1689,'http://balancehealthprograms.com.au/1689-revision-v1/',0,'revision','',0),(1848,2,'2015-01-09 22:04:51','2015-01-09 22:04:51','<h3><em><span style=\"color: #008080;\"><strong>Session 1 Overview</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Except there is no one true absolute blueprint for perfect running.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>There are however absolute basic principles of balance.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your most economical flow of movement - then practice it.</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh.png\"><img class=\"alignnone size-medium wp-image-1843\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pgfddh-300x141.png\" alt=\"pgfddh\" width=\"300\" height=\"141\" /></a></div>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Key points;</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Minimize the cost of impact.</strong></h5>\r\n<h5><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fefefef.jpg\"><img class=\"alignright wp-image-1842 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fefefef-150x93.jpg\" alt=\"fefefef\" width=\"198\" height=\"123\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>The 3 major contributors of unnecessary impact are:</strong></h5>\r\n<h5></h5>\r\n<h5></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over-striding.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Stiffness in foot, ankle &amp; knee.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Increased vertical oscillation.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><em><span style=\"color: #008080;\"><strong>Key points to improving your running are:</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Reach and sustain your most perfect postural point of balance</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Except that gravity is free and can make your running easier</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think lift your supporting foot - not push</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kenyah.jpg\"><img class=\"alignnone size-medium wp-image-1844\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kenyah-300x116.jpg\" alt=\"kenyah\" width=\"300\" height=\"116\" /></a></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SESSION 1  MAIN POINTS</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-1.pdf\">FREE FALLIN METHOD SESSION 1</a></h3>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>SESSION 1 NOTES</strong></span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-POST-SESSION-1-NOTES.pdf\">FREE FALLIN METHOD - POST SESSION 1 NOTES</a></h3>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>QUICK RECAP ON MAIN POINTS</strong></span></h3>\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/SWMJVh8upns\" width=\"304\" height=\"228\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong> See you in session 2</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 1','','inherit','closed','closed','','1689-revision-v1','','','2015-01-09 22:04:51','2015-01-09 22:04:51','',1689,'http://balancehealthprograms.com.au/1689-revision-v1/',0,'revision','',0),(1849,2,'2015-01-09 22:10:18','2015-01-09 22:10:18','','RUN SESS 2','','inherit','closed','closed','','1690-revision-v1','','','2015-01-09 22:10:18','2015-01-09 22:10:18','',1690,'http://balancehealthprograms.com.au/1690-revision-v1/',0,'revision','',0),(1850,2,'2015-01-09 22:22:50','2015-01-09 22:22:50','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\n<ul>\n	<li>\n<h5><strong>Run tall</strong></h5>\n</li>\n	<li>\n<h5><strong>Pelvis slightly forward</strong></h5>\n<h5></h5>\n</li>\n	<li>\n<h5><strong>Shoulders back and down</strong></h5>\n</li>\n	<li>\n<h5><strong>Relax your breathing</strong></h5>\n</li>\n</ul>\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt.jpg\"><img class=\"wp-image-1854 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt-300x102.jpg\" alt=\"trtrt\" width=\"335\" height=\"114\" /></a>\n<h3><span style=\"color: #008080;\"><strong><em>Also:</em></strong></span></h3>\n<ul>\n	<li>\n<h5><strong>Fall from the pelvis - NOT head<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fall.jpg\"><img class=\"alignright wp-image-1852 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fall-300x201.jpg\" alt=\"fall\" width=\"300\" height=\"201\" /></a></strong></h5>\n</li>\n	<li>\n<h5><strong>Flow and glide over the surface</strong></h5>\n</li>\n</ul>\n&nbsp;\n<h3></h3>\n<h3></h3>\n<h3></h3>\n<h3><span style=\"color: #008080;\"><em><strong>Finally:</strong></em></span></h3>\n<ul>\n	<li>\n<h5><strong>Land softly - think barefeet</strong></h5>\n</li>\n	<li>\n<h5><strong>Relax your ankle joint - think running on rocks</strong></h5>\n</li>\n	<li>\n<h5><strong>Lightly lift your support foot from the surface - think hot surface</strong></h5>\n</li>\n</ul>\n&nbsp;\n<h3><strong><span style=\"color: #993366;\">SESSION 2 MAIN POINTS</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-2.pdf\">FREE FALLIN METHOD SESSION 2</a></strong></h3>\n&nbsp;\n<h3><strong><span style=\"color: #993366;\">SESSION 2 RECAP</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-CHECKLIST-.pdf\">FREE FALLIN METHOD - CHECKLIST</a></strong></h3>\n&nbsp;\n<h5><strong>See you in session 3</strong></h5>\n<h5><strong>Brad</strong></h5>','RUN SESS 2','','inherit','closed','closed','','1690-autosave-v1','','','2015-01-09 22:22:50','2015-01-09 22:22:50','',1690,'http://balancehealthprograms.com.au/1690-autosave-v1/',0,'revision','',0),(1851,2,'2015-01-09 22:17:42','2015-01-09 22:17:42','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Run tall</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Pelvis slightly forward</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Shoulders back and down</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your breathing</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><strong><em>Also:</em></strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Fall from the pelvis - NOT head</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Flow and glide over the surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Finally:</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Land softly - think barefeet</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankle joint - think running on rocks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Lightly lift your support foot from the surface - think hot surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 MAIN POINTS</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-2.pdf\">FREE FALLIN METHOD SESSION 2</a></strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 RECAP</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-CHECKLIST-.pdf\">FREE FALLIN METHOD - CHECKLIST</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>See you in session 3</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 2','','inherit','closed','closed','','1690-revision-v1','','','2015-01-09 22:17:42','2015-01-09 22:17:42','',1690,'http://balancehealthprograms.com.au/1690-revision-v1/',0,'revision','',0),(1852,2,'2015-01-09 22:20:38','2015-01-09 22:20:38','','fall','','inherit','closed','closed','','fall','','','2015-01-09 22:20:38','2015-01-09 22:20:38','',1690,'http://balancehealthprograms.com.au/wp-content/uploads/fall.jpg',0,'attachment','image/jpeg',0),(1853,2,'2015-01-09 22:20:42','2015-01-09 22:20:42','','hgghghg','','inherit','closed','closed','','hgghghg','','','2015-01-09 22:20:42','2015-01-09 22:20:42','',1690,'http://balancehealthprograms.com.au/wp-content/uploads/hgghghg.jpg',0,'attachment','image/jpeg',0),(1854,2,'2015-01-09 22:20:47','2015-01-09 22:20:47','','trtrt','','inherit','closed','closed','','trtrt','','','2015-01-09 22:20:47','2015-01-09 22:20:47','',1690,'http://balancehealthprograms.com.au/wp-content/uploads/trtrt.jpg',0,'attachment','image/jpeg',0),(1855,2,'2015-01-09 22:23:36','2015-01-09 22:23:36','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Run tall</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Pelvis slightly forward</strong></h5>\r\n<h5></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Shoulders back and down</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your breathing</strong></h5>\r\n</li>\r\n</ul>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt.jpg\"><img class=\"wp-image-1854 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt-300x102.jpg\" alt=\"trtrt\" width=\"335\" height=\"114\" /></a>\r\n<h3><span style=\"color: #008080;\"><strong><em>Also:</em></strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Fall from the pelvis - NOT head<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fall.jpg\"><img class=\"alignright wp-image-1852 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fall-300x201.jpg\" alt=\"fall\" width=\"300\" height=\"201\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Flow and glide over the surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #008080;\"><em><strong>Finally:</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Land softly - think barefeet<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankle joint - think running on rocks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Lightly lift your support foot from the surface - think hot surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 MAIN POINTS</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-2.pdf\">FREE FALLIN METHOD SESSION 2</a></strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 RECAP</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-CHECKLIST-.pdf\">FREE FALLIN METHOD - CHECKLIST</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>See you in session 3</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 2','','inherit','closed','closed','','1690-revision-v1','','','2015-01-09 22:23:36','2015-01-09 22:23:36','',1690,'http://balancehealthprograms.com.au/1690-revision-v1/',0,'revision','',0),(1856,2,'2015-01-09 22:24:41','2015-01-09 22:24:41','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Run tall</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Pelvis slightly forward</strong></h5>\r\n<h5></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Shoulders back and down</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your breathing</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt.jpg\"><img class=\"wp-image-1854 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt-300x102.jpg\" alt=\"trtrt\" width=\"335\" height=\"114\" /></a></div>\r\n<h3><span style=\"color: #008080;\"><strong><em>Also:</em></strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Fall from the pelvis - NOT head<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fall.jpg\"><img class=\"alignright wp-image-1852 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fall-300x201.jpg\" alt=\"fall\" width=\"300\" height=\"201\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Flow and glide over the surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #008080;\"><em><strong>Finally:</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Land softly - think barefeet<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankle joint - think running on rocks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Lightly lift your support foot from the surface - think hot surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 MAIN POINTS</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-2.pdf\">FREE FALLIN METHOD SESSION 2</a></strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 RECAP</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-CHECKLIST-.pdf\">FREE FALLIN METHOD - CHECKLIST</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>See you in session 3</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 2','','inherit','closed','closed','','1690-revision-v1','','','2015-01-09 22:24:41','2015-01-09 22:24:41','',1690,'http://balancehealthprograms.com.au/1690-revision-v1/',0,'revision','',0),(1857,2,'2015-01-09 22:25:44','2015-01-09 22:25:44','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Run tall</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Pelvis slightly forward</strong></h5>\r\n<h5></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Shoulders back and down</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your breathing</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt.jpg\"><img class=\"wp-image-1854 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt-300x102.jpg\" alt=\"trtrt\" width=\"335\" height=\"114\" /></a></div>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #008080;\"><strong><em>Also:</em></strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Fall from the pelvis - NOT head<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fall.jpg\"><img class=\"alignright wp-image-1852 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fall-300x201.jpg\" alt=\"fall\" width=\"216\" height=\"145\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Flow and glide over the surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #008080;\"><em><strong>Finally:</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Land softly - think barefeet<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankle joint - think running on rocks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Lightly lift your support foot from the surface - think hot surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 MAIN POINTS</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-2.pdf\">FREE FALLIN METHOD SESSION 2</a></strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 RECAP</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-CHECKLIST-.pdf\">FREE FALLIN METHOD - CHECKLIST</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>See you in session 3</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 2','','inherit','closed','closed','','1690-revision-v1','','','2015-01-09 22:25:44','2015-01-09 22:25:44','',1690,'http://balancehealthprograms.com.au/1690-revision-v1/',0,'revision','',0),(1858,2,'2015-01-09 22:26:28','2015-01-09 22:26:28','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Run tall</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Pelvis slightly forward</strong></h5>\r\n<h5></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Shoulders back and down</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your breathing</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt.jpg\"><img class=\"wp-image-1854 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt-300x102.jpg\" alt=\"trtrt\" width=\"335\" height=\"114\" /></a></div>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #008080;\"><strong><em>Also:</em></strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Fall from the pelvis - NOT head<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fall.jpg\"><img class=\"alignright wp-image-1852 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fall-300x201.jpg\" alt=\"fall\" width=\"216\" height=\"145\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Flow and glide over the surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #008080;\"><em><strong>Finally:</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Land softly - think barefeet<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankle joint - think running on rocks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Lightly lift your support foot from the surface - think hot surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 MAIN POINTS</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-2.pdf\">FREE FALLIN METHOD SESSION 2</a></strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 RECAP</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-CHECKLIST-.pdf\">FREE FALLIN METHOD - CHECKLIST</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>See you in session 3</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 2','','inherit','closed','closed','','1690-revision-v1','','','2015-01-09 22:26:28','2015-01-09 22:26:28','',1690,'http://balancehealthprograms.com.au/1690-revision-v1/',0,'revision','',0),(1859,2,'2015-01-09 22:30:11','2015-01-09 22:30:11','','RUN SESSION 3','','inherit','closed','closed','','1691-revision-v1','','','2015-01-09 22:30:11','2015-01-09 22:30:11','',1691,'http://balancehealthprograms.com.au/1691-revision-v1/',0,'revision','',0),(1861,2,'2015-01-09 22:40:32','2015-01-09 22:40:32','','FREE FALLIN SESSION 3','','inherit','closed','closed','','free-fallin-session-3','','','2015-01-09 22:40:32','2015-01-09 22:40:32','',1691,'http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-SESSION-3.pdf',0,'attachment','application/pdf',0),(1862,2,'2015-01-09 22:43:25','2015-01-09 22:43:25','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Practice Tall&gt;Relax&gt;Soft&gt;Lift.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Running softly and quietly\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your rhythm.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think wheel</strong>.</h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><em><strong>Also: </strong></em></span>\r\n<ul>\r\n	<li>\r\n<h5><strong>Don\'t crush ants - softly down.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Posture is key - but shouldn\'t be forced.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Usually, the shorter and faster your stride the better.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 3 MAIN POINTS</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-SESSION-3.pdf\">FREE FALLIN SESSION 3</a> </strong></h3>\r\n<h3>\r\n<strong><span style=\"color: #993366;\">WHERE TO NOW</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-4-WEEK-BRIDGING-PROGRAM.pdf\">FREE FALLIN METHOD - 4 WEEK BRIDGING PROGRAM</a></strong></h3>\r\n<h5><strong>regards</strong>\r\n<strong>Brad</strong></h5>\r\n&nbsp;\r\n<h5><strong>NOTE – feel free to email me anytime for tune ups sessions or simply to question your progress.</strong></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong>BE PATIENT</strong> </span></h3>\r\n&nbsp;','RUN SESSION 3','','inherit','closed','closed','','1691-revision-v1','','','2015-01-09 22:43:25','2015-01-09 22:43:25','',1691,'http://balancehealthprograms.com.au/1691-revision-v1/',0,'revision','',0),(1863,2,'2015-01-09 22:46:23','2015-01-09 22:46:23','','GJGJG','','inherit','closed','closed','','gjgjg','','','2015-01-09 22:46:23','2015-01-09 22:46:23','',1691,'http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png',0,'attachment','image/png',0),(1864,2,'2015-01-09 22:46:29','2015-01-09 22:46:29','','walk','','inherit','closed','closed','','walk','','','2015-01-09 22:46:29','2015-01-09 22:46:29','',1691,'http://balancehealthprograms.com.au/wp-content/uploads/walk.jpg',0,'attachment','image/jpeg',0),(1865,2,'2015-01-09 22:48:14','2015-01-09 22:48:14','','hhhvc','','inherit','closed','closed','','hhhvc','','','2015-01-09 22:48:14','2015-01-09 22:48:14','',1691,'http://balancehealthprograms.com.au/wp-content/uploads/hhhvc.jpg',0,'attachment','image/jpeg',0),(1866,2,'2015-01-09 22:50:10','2015-01-09 22:50:10','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Practice Tall&gt;Relax&gt;Soft&gt;Lift.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Running softly and quietly\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your rhythm.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think wheel</strong>.</h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\"><img class=\"alignnone wp-image-1863 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\" alt=\"GJGJG\" width=\"965\" height=\"377\" /></a></div> \r\n\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Also: </strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Don\'t crush ants - softly down.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Posture is key - but shouldn\'t be forced.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Usually, the shorter and faster your stride the better.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 3 MAIN POINTS</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-SESSION-3.pdf\">FREE FALLIN SESSION 3</a> </strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">WHERE TO NOW</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-4-WEEK-BRIDGING-PROGRAM.pdf\">FREE FALLIN METHOD - 4 WEEK BRIDGING PROGRAM</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>regards</strong>\r\n<strong>Brad</strong></h5>\r\n&nbsp;\r\n<h5><strong>NOTE – feel free to email me anytime for tune ups sessions or simply to question your progress.</strong></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong>BE PATIENT</strong> </span></h3>\r\n&nbsp;','RUN SESSION 3','','inherit','closed','closed','','1691-revision-v1','','','2015-01-09 22:50:10','2015-01-09 22:50:10','',1691,'http://balancehealthprograms.com.au/1691-revision-v1/',0,'revision','',0),(1867,2,'2015-01-09 22:52:31','2015-01-09 22:52:31','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Practice Tall&gt;Relax&gt;Soft&gt;Lift.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Running softly and quietly\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your rhythm.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think wheel</strong>.</h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\"><img class=\"alignnone wp-image-1863 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\" alt=\"GJGJG\" width=\"965\" height=\"377\" /></a></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Also: </strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Don\'t crush ants - softly down.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhhvc.jpg\"><img class=\"alignright wp-image-1865 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhhvc.jpg\" alt=\"hhhvc\" width=\"299\" height=\"169\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Posture is key - but shouldn\'t be forced.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Usually, the shorter and faster your stride the better.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 3 MAIN POINTS</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-SESSION-3.pdf\">FREE FALLIN SESSION 3</a> </strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">WHERE TO NOW</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-4-WEEK-BRIDGING-PROGRAM.pdf\">FREE FALLIN METHOD - 4 WEEK BRIDGING PROGRAM</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>regards</strong>\r\n<strong>Brad</strong></h5>\r\n&nbsp;\r\n<h5><strong>NOTE – feel free to email me anytime for tune ups sessions or simply to question your progress.</strong></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong>BE PATIENT</strong> </span></h3>\r\n&nbsp;','RUN SESSION 3','','inherit','closed','closed','','1691-revision-v1','','','2015-01-09 22:52:31','2015-01-09 22:52:31','',1691,'http://balancehealthprograms.com.au/1691-revision-v1/',0,'revision','',0),(1868,2,'2015-01-09 22:53:15','2015-01-09 22:53:15','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Practice Tall&gt;Relax&gt;Soft&gt;Lift.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Running softly and quietly\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your rhythm.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think wheel</strong>.</h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\"><img class=\"alignnone wp-image-1863 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\" alt=\"GJGJG\" width=\"965\" height=\"377\" /></a></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Also: </strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Don\'t crush ants - softly down.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhhvc.jpg\"><img class=\"alignright wp-image-1865 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhhvc.jpg\" alt=\"hhhvc\" width=\"299\" height=\"169\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Posture is key - but shouldn\'t be forced.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Usually, the shorter and faster your stride the better.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 3 MAIN POINTS</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-SESSION-3.pdf\">FREE FALLIN SESSION 3</a> </strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">WHERE TO NOW</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-4-WEEK-BRIDGING-PROGRAM.pdf\">FREE FALLIN METHOD - 4 WEEK BRIDGING PROGRAM</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>regards</strong>\r\n<strong>Brad</strong></h5>\r\n&nbsp;\r\n<h5><strong>NOTE – feel free to email me anytime for tune ups sessions or simply to question your progress.</strong></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong>BE PATIENT</strong> </span></h3>\r\n&nbsp;','RUN SESSION 3','','inherit','closed','closed','','1691-revision-v1','','','2015-01-09 22:53:15','2015-01-09 22:53:15','',1691,'http://balancehealthprograms.com.au/1691-revision-v1/',0,'revision','',0),(1869,2,'2015-01-09 22:54:04','2015-01-09 22:54:04','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Practice Tall&gt;Relax&gt;Soft&gt;Lift.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Running softly and quietly\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your rhythm.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think wheel</strong>.</h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\"><img class=\"alignnone wp-image-1863 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\" alt=\"GJGJG\" width=\"965\" height=\"377\" /></a></div>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Also: </strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Don\'t crush ants - softly down.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhhvc.jpg\"><img class=\"alignright wp-image-1865 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhhvc.jpg\" alt=\"hhhvc\" width=\"299\" height=\"169\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Posture is key - but shouldn\'t be forced.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Usually, the shorter and faster your stride the better.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 3 MAIN POINTS</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-SESSION-3.pdf\">FREE FALLIN SESSION 3</a> </strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">WHERE TO NOW</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-4-WEEK-BRIDGING-PROGRAM.pdf\">FREE FALLIN METHOD - 4 WEEK BRIDGING PROGRAM</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>regards</strong>\r\n<strong>Brad</strong></h5>\r\n&nbsp;\r\n<h5><strong>NOTE – feel free to email me anytime for tune ups sessions or simply to question your progress.</strong></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong>BE PATIENT</strong> </span></h3>\r\n&nbsp;','RUN SESSION 3','','inherit','closed','closed','','1691-revision-v1','','','2015-01-09 22:54:04','2015-01-09 22:54:04','',1691,'http://balancehealthprograms.com.au/1691-revision-v1/',0,'revision','',0),(1870,2,'2015-01-09 23:41:17','2015-01-09 23:41:17','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\nHi Team,\n\n&nbsp;\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a></div>\n&nbsp;\n\n<strong>Before the race</strong>\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\n• Shut down heat exposed practice sessions 3 days out from race day.\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone wp-image-1890 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\" alt=\"IMG_5834\" width=\"599\" height=\"400\" /></a>\n\n&nbsp;\n\n<strong>Race day plan</strong>\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\n\n<strong>Troubleshooting</strong>\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\n\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\nBP\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-autosave-v1','','','2015-01-09 23:41:17','2015-01-09 23:41:17','',1692,'http://balancehealthprograms.com.au/1692-autosave-v1/',0,'revision','',0),(1871,2,'2015-01-09 23:18:16','2015-01-09 23:18:16','','Image','','inherit','closed','closed','','image-2','','','2015-01-09 23:18:16','2015-01-09 23:18:16','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg',0,'attachment','image/jpeg',0),(1872,2,'2015-01-09 23:18:27','2015-01-09 23:18:27','','Image.jpgi','','inherit','closed','closed','','image-jpgi','','','2015-01-09 23:18:27','2015-01-09 23:18:27','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/Image.jpgi_.jpg',0,'attachment','image/jpeg',0),(1873,2,'2015-01-09 23:18:59','2015-01-09 23:18:59','','IMG_4941','','inherit','closed','closed','','img_4941','','','2015-01-09 23:18:59','2015-01-09 23:18:59','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_4941.jpg',0,'attachment','image/jpeg',0),(1874,2,'2015-01-09 23:19:04','2015-01-09 23:19:04','','IMG_4984','','inherit','closed','closed','','img_4984','','','2015-01-09 23:19:04','2015-01-09 23:19:04','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_4984.jpg',0,'attachment','image/jpeg',0),(1875,2,'2015-01-09 23:20:08','2015-01-09 23:20:08','','swimk','','inherit','closed','closed','','swimk-2','','','2015-01-09 23:20:08','2015-01-09 23:20:08','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/swimk1.jpg',0,'attachment','image/jpeg',0),(1876,2,'2015-01-09 23:20:12','2015-01-09 23:20:12','','swimmm','','inherit','closed','closed','','swimmm','','','2015-01-09 23:20:12','2015-01-09 23:20:12','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/swimmm.jpg',0,'attachment','image/jpeg',0),(1877,2,'2015-01-09 23:20:17','2015-01-09 23:20:17','','swimmmmm','','inherit','closed','closed','','swimmmmm','','','2015-01-09 23:20:17','2015-01-09 23:20:17','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg',0,'attachment','image/jpeg',0),(1878,2,'2015-01-09 23:20:24','2015-01-09 23:20:24','','hcvhcch','','inherit','closed','closed','','hcvhcch','','','2015-01-09 23:20:24','2015-01-09 23:20:24','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg',0,'attachment','image/jpeg',0),(1879,2,'2015-01-09 23:20:30','2015-01-09 23:20:30','','swimcfxx','','inherit','closed','closed','','swimcfxx','','','2015-01-09 23:20:30','2015-01-09 23:20:30','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/swimcfxx.jpg',0,'attachment','image/jpeg',0),(1880,2,'2015-01-09 23:20:36','2015-01-09 23:20:36','','photo (5)','','inherit','closed','closed','','photo-5-2','','','2015-01-09 23:20:36','2015-01-09 23:20:36','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg',0,'attachment','image/jpeg',0),(1881,2,'2015-01-09 23:20:52','2015-01-09 23:20:52','','run fin','','inherit','closed','closed','','run-fin','','','2015-01-09 23:20:52','2015-01-09 23:20:52','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg',0,'attachment','image/jpeg',0),(1882,2,'2015-01-09 23:20:57','2015-01-09 23:20:57','','kona1','','inherit','closed','closed','','kona1-2','','','2015-01-09 23:20:57','2015-01-09 23:20:57','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg',0,'attachment','image/jpeg',0),(1883,2,'2015-01-09 23:21:10','2015-01-09 23:21:10','','run k','','inherit','closed','closed','','run-k-2','','','2015-01-09 23:21:10','2015-01-09 23:21:10','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/run-k1.jpg',0,'attachment','image/jpeg',0),(1884,2,'2015-01-09 23:21:25','2015-01-09 23:21:25','','bike com','','inherit','closed','closed','','bike-com','','','2015-01-09 23:21:25','2015-01-09 23:21:25','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg',0,'attachment','image/jpeg',0),(1885,2,'2015-01-09 23:22:11','2015-01-09 23:22:11','','FINISH LINE','','inherit','closed','closed','','finish-line-2','','','2015-01-09 23:22:11','2015-01-09 23:22:11','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg',0,'attachment','image/jpeg',0),(1886,2,'2015-01-09 23:22:18','2015-01-09 23:22:18','','BP HAW BIKE','','inherit','closed','closed','','bp-haw-bike','','','2015-01-09 23:22:18','2015-01-09 23:22:18','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/BP-HAW-BIKE.jpg',0,'attachment','image/jpeg',0),(1887,2,'2015-01-09 23:22:37','2015-01-09 23:22:37','','IMG_6054','','inherit','closed','closed','','img_6054','','','2015-01-09 23:22:37','2015-01-09 23:22:37','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6054.jpg',0,'attachment','image/jpeg',0),(1888,2,'2015-01-09 23:23:20','2015-01-09 23:23:20','','IMG_6039','','inherit','closed','closed','','img_6039','','','2015-01-09 23:23:20','2015-01-09 23:23:20','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6039.jpg',0,'attachment','image/jpeg',0),(1889,2,'2015-01-09 23:23:24','2015-01-09 23:23:24','','IMG_6095','','inherit','closed','closed','','img_6095','','','2015-01-09 23:23:24','2015-01-09 23:23:24','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg',0,'attachment','image/jpeg',0),(1890,2,'2015-01-09 23:23:28','2015-01-09 23:23:28','','IMG_hjjhj','','inherit','closed','closed','','img_5834-2','','','2015-03-10 01:11:21','2015-03-10 01:11:21','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg',0,'attachment','image/jpeg',0),(1891,2,'2015-01-09 23:23:55','2015-01-09 23:23:55','','bpbike','','inherit','closed','closed','','bpbike','','','2015-01-09 23:23:55','2015-01-09 23:23:55','',1692,'http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg',0,'attachment','image/jpeg',0),(1892,2,'2015-01-09 23:26:40','2015-01-09 23:26:40','<h3><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></h3>\r\n&nbsp;\r\n\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water (give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:26:40','2015-01-09 23:26:40','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1893,2,'2015-01-09 23:28:15','2015-01-09 23:28:15','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\" alt=\"Image\" width=\"2947\" height=\"800\" /></a></div>\r\n\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water (give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:28:15','2015-01-09 23:28:15','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1894,2,'2015-01-09 23:34:04','2015-01-09 23:34:04','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\" alt=\"Image\" width=\"2947\" height=\"800\" /></a></div>\r\n&nbsp;\r\n\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\" alt=\"kona1\" width=\"1140\" height=\"641\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone size-medium wp-image-1890\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:34:04','2015-01-09 23:34:04','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1896,2,'2015-01-09 23:35:20','2015-01-09 23:35:20','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\" alt=\"kona1\" width=\"1140\" height=\"641\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone size-medium wp-image-1890\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:35:20','2015-01-09 23:35:20','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1895,2,'2015-01-09 23:34:45','2015-01-09 23:34:45','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\n&nbsp;\r\n\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\" alt=\"kona1\" width=\"1140\" height=\"641\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone size-medium wp-image-1890\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:34:45','2015-01-09 23:34:45','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),