(3337,2,'2016-07-01 02:59:42','2016-07-01 02:59:42','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4B - WHEN IT\'S TIME TO STEP THINGS UP </em></strong></span></h1>\r\n&nbsp;\r\n\r\nVIDEO\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em>I most certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>\r\n<h3 style=\"text-align: center;\"><em>for those with well established engines that is.  </em></h3>\r\n<h5 style=\"text-align: left;\"></h5>\r\n<h4 style=\"text-align: left;\"></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\"><span style=\"color: #993366;\"><em>However before I would be prepared to encourage launching into blowing the door off, my experience has me ticking off the following check list.</em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You have avoided a cold or flu for 15 weeks - and if you did fall it only lasted 3 days. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re really enjoying your training.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sleeping soundly.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sub-consciously avoiding modified food.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You didn\'t blow up with Martin in accounts who stuffed up your pay. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>PICK UPS </strong></span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\">Pick up rules</span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>Start with super short upper intensity limit intervals.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Feel well recovered before you hit your next pick up.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Be certain to back out of the \'higher\' and \'harder\' interval before you build up excessive lactic acid. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on grass is usually the best place to start (if you\'re a runner).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on a slight down hill is better still.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You should not feel trashed following a pick up session. </em></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>This session is all about pace and speed.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You really want to be spinning your wheels - it\'s largely about improving your neural coordination.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Allow yourself to really test your upper speeds.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Remember to hold pitch perfect form - while somewhat controlling your \'increasing\' breathing rate. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>If you feel comfortable let it rip.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I am conscious of my heart rate returning to an \'easy\' effort before my next repetition.  </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\nVIDEO\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n&nbsp;','PART 4B - WHEN IT\'S TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 02:59:42','2016-07-01 02:59:42','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3339,2,'2016-07-01 03:02:53','2016-07-01 03:02:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle interests - family, work &amp; social</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n&nbsp;\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What could you do post harder training sessions? </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What you could do post harder training sessions?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider using the \'free\' App PZIZZ.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep. <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"207\" height=\"207\" /> </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I would also consider exercising very much in your AZ (Aerobic Zone) only.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Uncharacteristic (behavioural) intolerance – particularly from 3-8pm.</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<h5><em> </em></h5>\r\n<h5><span style=\"color: #00ffff;\"><em>Meaning, over-training leaves you so tired your (emotional) battery is empty post lunchtime.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"color: #008080;\"><strong>While negative defaults</strong> like;</span><img class=\"  wp-image-3281 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar-300x225.jpg\" alt=\"bar\" width=\"272\" height=\"204\" /></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Excessive alcohol (particularly before sleep), </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #008080;\"><em><strong> are classically inviting <span style=\"font-size: 16px; line-height: 1.5;\">when one’s perception of lifestyle stress is all encumbering, eventually these choices will further contribute to uncharacteristic decisions. </span></strong></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do to improve your emotional energy? </em></strong></span></h4>\r\n<em> </em>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing <span style=\"text-decoration: underline;\">fats</span> &amp; protein - as listed in the Food section.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n</li>\r\n</ul>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>If you’re repeatedly complaining about a niggle that just won’t go away.</em></span></h5>\r\n<h5><span style=\"color: #00ffff;\"><em>You’ve sort medical advice and treatment.<img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" /></em></span></h5>\r\n<h5><span style=\"color: #00ffff;\"><em>It has you confused</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Perhaps it’s time to back off your intensity, increase your rest, and consider x-training.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The human body is designed to recover, and, for the most part, it will if we give it a chance. </em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #99cc00;\"><em><strong> </strong></em></span>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do to improve healing?</em></strong></span></h4>\r\n<em> </em>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>In time return slowly to your most ideal intensity.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n</li>\r\n</ul>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 4b - </a>HOW TO STEPS THINGS UP</strong></em></span></h3>\r\n</blockquote>','PART 4a - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-07-01 03:02:53','2016-07-01 03:02:53','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3338,2,'2016-07-01 03:01:43','2016-07-01 03:01:43','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle interests - family, work &amp; social</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n&nbsp;\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What could you do post harder training sessions? </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What you could do post harder training sessions?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider using the \'free\' App PZIZZ.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep. <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"207\" height=\"207\" /> </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I would also consider exercising very much in your AZ (Aerobic Zone) only.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Uncharacteristic (behavioural) intolerance – particularly from 3-8pm.</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<h5><em> </em></h5>\r\n<h5><span style=\"color: #00ffff;\"><em>Meaning, over-training leaves you so tired your (emotional) battery is empty post lunchtime.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"color: #008080;\"><strong>While negative defaults</strong> like;</span><img class=\"  wp-image-3281 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar-300x225.jpg\" alt=\"bar\" width=\"272\" height=\"204\" /></em></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Excessive alcohol (particularly before sleep), </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></h5>\r\n</li>\r\n</ul>\r\n<h5><span style=\"color: #008080;\"><em><strong> are classically inviting <span style=\"font-size: 16px; line-height: 1.5;\">when one’s perception of lifestyle stress is all encumbering, eventually these choices will further contribute to uncharacteristic decisions. </span></strong></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do to improve your emotional energy? </em></strong></span></h4>\r\n<em> </em>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing <span style=\"text-decoration: underline;\">fats</span> &amp; protein - as listed in the Food section.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n</li>\r\n</ul>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>If you’re repeatedly complaining about a niggle that just won’t go away.</em></span></h5>\r\n<h5><span style=\"color: #00ffff;\"><em>You’ve sort medical advice and treatment.<img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" /></em></span></h5>\r\n<h5><span style=\"color: #00ffff;\"><em>It has you confused</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Perhaps it’s time to back off your intensity, increase your rest, and consider x-training.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>The human body is designed to recover, and, for the most part, it will if we give it a chance. </em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #99cc00;\"><em><strong> </strong></em></span>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do to improve healing?</em></strong></span></h4>\r\n<em> </em>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>In time return slowly to your most ideal intensity.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n</li>\r\n</ul>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4a - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-07-01 03:01:43','2016-07-01 03:01:43','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3340,2,'2016-07-01 03:04:48','2016-07-01 03:04:48','','Ind_cross_country_1924_Summer_Olympics','','inherit','closed','closed','','ind_cross_country_1924_summer_olympics','','','2016-07-01 03:04:48','2016-07-01 03:04:48','',3332,'http://balancehealthprograms.com.au/wp-content/uploads/Ind_cross_country_1924_Summer_Olympics.jpg',0,'attachment','image/jpeg',0),(3341,2,'2016-07-01 03:04:52','2016-07-01 03:04:52','','images (3)','','inherit','closed','closed','','images-3','','','2016-07-01 03:04:52','2016-07-01 03:04:52','',3332,'http://balancehealthprograms.com.au/wp-content/uploads/images-3.jpg',0,'attachment','image/jpeg',0),(3342,2,'2016-07-01 03:05:07','2016-07-01 03:05:07','','84685590_0455888551_b','','inherit','closed','closed','','84685590_0455888551_b','','','2016-07-01 03:05:07','2016-07-01 03:05:07','',3332,'http://balancehealthprograms.com.au/wp-content/uploads/84685590_0455888551_b.jpg',0,'attachment','image/jpeg',0),(3343,2,'2016-07-01 03:07:01','2016-07-01 03:07:01','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4B - WHEN IT\'S TIME TO STEP THINGS UP </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em>I most certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>\r\n<h3 style=\"text-align: center;\"><em>for those with well established engines that is.  </em></h3>\r\n<h5 style=\"text-align: left;\"></h5>\r\n<h4 style=\"text-align: left;\"></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\"><span style=\"color: #993366;\"><em>However before I would be prepared to encourage launching into blowing the door off, my experience has me ticking off the following check list.</em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You have avoided a cold or flu for 15 weeks - and if you did fall it only lasted 3 days. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re really enjoying your training.<img class=\"  wp-image-3342 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/84685590_0455888551_b-300x203.jpg\" alt=\"84685590_0455888551_b\" width=\"233\" height=\"158\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sleeping soundly.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sub-consciously avoiding modified food.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You didn\'t blow up with Martin in accounts who stuffed up your pay. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>PICK UPS </strong></span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\">Pick up rules</span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>Start with super short upper intensity limit intervals.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Feel well recovered before you hit your next pick up.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Be certain to back out of the \'higher\' and \'harder\' interval before you build up excessive lactic acid. <img class=\" size-medium wp-image-3341 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-3-300x168.jpg\" alt=\"images (3)\" width=\"300\" height=\"168\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on grass is usually the best place to start (if you\'re a runner).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on a slight down hill is better still.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You should not feel trashed following a pick up session. </em></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>This session is all about pace and speed.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You really want to be spinning your wheels - it\'s largely about improving your neural coordination.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Allow yourself to really test your upper speeds.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Remember to hold pitch perfect form - while somewhat controlling your \'increasing\' breathing rate. <img class=\" size-medium wp-image-3340 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Ind_cross_country_1924_Summer_Olympics-300x219.jpg\" alt=\"Ind_cross_country_1924_Summer_Olympics\" width=\"300\" height=\"219\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>If you feel comfortable let it rip.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I am conscious of my heart rate returning to an \'easy\' effort before my next repetition.  </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n&nbsp;','PART 4B - WHEN IT\'S TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 03:07:01','2016-07-01 03:07:01','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3349,2,'2016-07-01 07:22:49','2016-07-01 07:22:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4B - WHEN IS IT TIME TO STEP THINGS UP </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em>I certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>\r\n<h3 style=\"text-align: center;\"><em>for those with well established engines that is.  </em></h3>\r\n<h5 style=\"text-align: left;\"></h5>\r\n<h4 style=\"text-align: left;\"></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\"><span style=\"color: #993366;\"><em>However before I would be prepared to encourage revving things up, my experience has me ticking off the following check list.</em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You have avoided a cold or flu for 15 weeks - and if you did fall it only lasted 3 days. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re really enjoying your training.<img class=\"  wp-image-3342 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/84685590_0455888551_b-300x203.jpg\" alt=\"84685590_0455888551_b\" width=\"233\" height=\"158\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sleeping soundly.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sub-consciously avoiding modified food.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You didn\'t blow up with Martin in accounts who stuffed up your pay. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>PICK UPS </strong></span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\">Pick up rules</span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>Start with super short upper intensity limit intervals.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Feel well recovered before you hit your next pick up.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Be certain to back out of the \'higher\' and \'harder\' interval before you build up excessive lactic acid. <img class=\" size-medium wp-image-3341 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-3-300x168.jpg\" alt=\"images (3)\" width=\"300\" height=\"168\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on grass is usually the best place to start (if you\'re a runner).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on a slight down hill is better still.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You should not feel trashed following a pick up session. </em></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>This session is all about pace and speed.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You really want to be spinning your wheels - it\'s largely about improving your neural coordination.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Allow yourself to really test your upper speeds.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Remember to hold pitch perfect form - while somewhat controlling your \'increasing\' breathing rate. <img class=\"  wp-image-3340 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Ind_cross_country_1924_Summer_Olympics-300x219.jpg\" alt=\"Ind_cross_country_1924_Summer_Olympics\" width=\"242\" height=\"177\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>If you feel comfortable let it rip.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I am conscious of my heart rate returning to an \'easy\' effort before my next repetition.  </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;','PART 4B - WHEN IS IT TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 07:22:49','2016-07-01 07:22:49','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3344,2,'2016-07-01 03:07:56','2016-07-01 03:07:56','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4B - WHEN IT\'S TIME TO STEP THINGS UP </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em>I most certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>\r\n<h3 style=\"text-align: center;\"><em>for those with well established engines that is.  </em></h3>\r\n<h5 style=\"text-align: left;\"></h5>\r\n<h4 style=\"text-align: left;\"></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\"><span style=\"color: #993366;\"><em>However before I would be prepared to encourage launching into blowing the door off, my experience has me ticking off the following check list.</em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You have avoided a cold or flu for 15 weeks - and if you did fall it only lasted 3 days. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re really enjoying your training.<img class=\"  wp-image-3342 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/84685590_0455888551_b-300x203.jpg\" alt=\"84685590_0455888551_b\" width=\"233\" height=\"158\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sleeping soundly.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sub-consciously avoiding modified food.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You didn\'t blow up with Martin in accounts who stuffed up your pay. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>PICK UPS </strong></span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\">Pick up rules</span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>Start with super short upper intensity limit intervals.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Feel well recovered before you hit your next pick up.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Be certain to back out of the \'higher\' and \'harder\' interval before you build up excessive lactic acid. <img class=\" size-medium wp-image-3341 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-3-300x168.jpg\" alt=\"images (3)\" width=\"300\" height=\"168\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on grass is usually the best place to start (if you\'re a runner).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on a slight down hill is better still.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You should not feel trashed following a pick up session. </em></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>This session is all about pace and speed.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You really want to be spinning your wheels - it\'s largely about improving your neural coordination.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Allow yourself to really test your upper speeds.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Remember to hold pitch perfect form - while somewhat controlling your \'increasing\' breathing rate. <img class=\"  wp-image-3340 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Ind_cross_country_1924_Summer_Olympics-300x219.jpg\" alt=\"Ind_cross_country_1924_Summer_Olympics\" width=\"242\" height=\"177\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>If you feel comfortable let it rip.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I am conscious of my heart rate returning to an \'easy\' effort before my next repetition.  </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;','PART 4B - WHEN IT\'S TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 03:07:56','2016-07-01 03:07:56','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3346,2,'2016-07-01 07:03:22','2016-07-01 07:03:22','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4B - WHEN IT\'S TIME TO STEP THINGS UP </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em>I most certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>\r\n<h3 style=\"text-align: center;\"><em>for those with well established engines that is.  </em></h3>\r\n<h5 style=\"text-align: left;\"></h5>\r\n<h4 style=\"text-align: left;\"></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\"><span style=\"color: #993366;\"><em>However before I would be prepared to encourage launching into blowing the doors off, my experience has me ticking off the following check list.</em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You have avoided a cold or flu for 15 weeks - and if you did fall it only lasted 3 days. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re really enjoying your training.<img class=\"  wp-image-3342 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/84685590_0455888551_b-300x203.jpg\" alt=\"84685590_0455888551_b\" width=\"233\" height=\"158\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sleeping soundly.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sub-consciously avoiding modified food.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You didn\'t blow up with Martin in accounts who stuffed up your pay. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>PICK UPS </strong></span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\">Pick up rules</span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>Start with super short upper intensity limit intervals.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Feel well recovered before you hit your next pick up.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Be certain to back out of the \'higher\' and \'harder\' interval before you build up excessive lactic acid. <img class=\" size-medium wp-image-3341 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-3-300x168.jpg\" alt=\"images (3)\" width=\"300\" height=\"168\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on grass is usually the best place to start (if you\'re a runner).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on a slight down hill is better still.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You should not feel trashed following a pick up session. </em></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>This session is all about pace and speed.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You really want to be spinning your wheels - it\'s largely about improving your neural coordination.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Allow yourself to really test your upper speeds.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Remember to hold pitch perfect form - while somewhat controlling your \'increasing\' breathing rate. <img class=\"  wp-image-3340 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Ind_cross_country_1924_Summer_Olympics-300x219.jpg\" alt=\"Ind_cross_country_1924_Summer_Olympics\" width=\"242\" height=\"177\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>If you feel comfortable let it rip.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I am conscious of my heart rate returning to an \'easy\' effort before my next repetition.  </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;','PART 4B - WHEN IT\'S TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 07:03:22','2016-07-01 07:03:22','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3348,2,'2016-07-01 07:10:59','2016-07-01 07:10:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4B - WHEN IS IT TIME TO STEP THINGS UP </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em>I certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>\r\n<h3 style=\"text-align: center;\"><em>for those with well established engines that is.  </em></h3>\r\n<h5 style=\"text-align: left;\"></h5>\r\n<h4 style=\"text-align: left;\"></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\"><span style=\"color: #993366;\"><em>However before I would be prepared to encourage launching into blowing the doors off, my experience has me ticking off the following check list.</em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You have avoided a cold or flu for 15 weeks - and if you did fall it only lasted 3 days. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re really enjoying your training.<img class=\"  wp-image-3342 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/84685590_0455888551_b-300x203.jpg\" alt=\"84685590_0455888551_b\" width=\"233\" height=\"158\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sleeping soundly.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sub-consciously avoiding modified food.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You didn\'t blow up with Martin in accounts who stuffed up your pay. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>PICK UPS </strong></span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\">Pick up rules</span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>Start with super short upper intensity limit intervals.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Feel well recovered before you hit your next pick up.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Be certain to back out of the \'higher\' and \'harder\' interval before you build up excessive lactic acid. <img class=\" size-medium wp-image-3341 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-3-300x168.jpg\" alt=\"images (3)\" width=\"300\" height=\"168\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on grass is usually the best place to start (if you\'re a runner).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on a slight down hill is better still.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You should not feel trashed following a pick up session. </em></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>This session is all about pace and speed.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You really want to be spinning your wheels - it\'s largely about improving your neural coordination.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Allow yourself to really test your upper speeds.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Remember to hold pitch perfect form - while somewhat controlling your \'increasing\' breathing rate. <img class=\"  wp-image-3340 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Ind_cross_country_1924_Summer_Olympics-300x219.jpg\" alt=\"Ind_cross_country_1924_Summer_Olympics\" width=\"242\" height=\"177\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>If you feel comfortable let it rip.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I am conscious of my heart rate returning to an \'easy\' effort before my next repetition.  </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;','PART 4B - WHEN IS IT TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 07:10:59','2016-07-01 07:10:59','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3347,2,'2016-07-01 07:07:50','2016-07-01 07:07:50','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4B - WHEN IS IT TIME TO STEP THINGS UP </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em>I most certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>\r\n<h3 style=\"text-align: center;\"><em>for those with well established engines that is.  </em></h3>\r\n<h5 style=\"text-align: left;\"></h5>\r\n<h4 style=\"text-align: left;\"></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\"><span style=\"color: #993366;\"><em>However before I would be prepared to encourage launching into blowing the doors off, my experience has me ticking off the following check list.</em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You have avoided a cold or flu for 15 weeks - and if you did fall it only lasted 3 days. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re really enjoying your training.<img class=\"  wp-image-3342 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/84685590_0455888551_b-300x203.jpg\" alt=\"84685590_0455888551_b\" width=\"233\" height=\"158\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sleeping soundly.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sub-consciously avoiding modified food.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You didn\'t blow up with Martin in accounts who stuffed up your pay. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>PICK UPS </strong></span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\">Pick up rules</span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>Start with super short upper intensity limit intervals.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Feel well recovered before you hit your next pick up.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Be certain to back out of the \'higher\' and \'harder\' interval before you build up excessive lactic acid. <img class=\" size-medium wp-image-3341 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-3-300x168.jpg\" alt=\"images (3)\" width=\"300\" height=\"168\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on grass is usually the best place to start (if you\'re a runner).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on a slight down hill is better still.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You should not feel trashed following a pick up session. </em></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>This session is all about pace and speed.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You really want to be spinning your wheels - it\'s largely about improving your neural coordination.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Allow yourself to really test your upper speeds.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Remember to hold pitch perfect form - while somewhat controlling your \'increasing\' breathing rate. <img class=\"  wp-image-3340 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Ind_cross_country_1924_Summer_Olympics-300x219.jpg\" alt=\"Ind_cross_country_1924_Summer_Olympics\" width=\"242\" height=\"177\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>If you feel comfortable let it rip.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I am conscious of my heart rate returning to an \'easy\' effort before my next repetition.  </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;','PART 4B - WHEN IS IT TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 07:07:50','2016-07-01 07:07:50','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3350,2,'2016-07-01 07:25:42','2016-07-01 07:25:42','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 4B - WHEN IS IT TIME TO STEP THINGS UP </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em>I certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>\r\n<h3 style=\"text-align: center;\"><em>for those with well established engines that is.  </em></h3>\r\n<h5 style=\"text-align: left;\"></h5>\r\n<h4 style=\"text-align: left;\"></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\"><span style=\"color: #993366;\"><em>However before I would be prepared to encourage revving things up, my experience has me ticking off the following check list.</em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You have avoided a cold or flu for 15 weeks - and if you did fall it only lasted 3 days. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re really enjoying your training.<img class=\"  wp-image-3342 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/84685590_0455888551_b-300x203.jpg\" alt=\"84685590_0455888551_b\" width=\"233\" height=\"158\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sleeping soundly.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'re sub-consciously avoiding modified food.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You didn<span style=\"color: #ffffff;\">\'t blow up at Martin in accounts who stuffed up your pay. </span></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>PICK UPS </strong></span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\">Pick up rules</span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>Start with super short upper intensity limit intervals.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Feel well recovered before you hit your next pick up.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Be certain to back out of the \'higher\' and \'harder\' interval before you build up excessive lactic acid. <img class=\" size-medium wp-image-3341 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-3-300x168.jpg\" alt=\"images (3)\" width=\"300\" height=\"168\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on grass is usually the best place to start (if you\'re a runner).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Running on a slight down hill is better still.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You should not feel trashed following a pick up session. </em></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><em><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></em></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>This session is all about pace and speed.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>You really want to be spinning your wheels - it\'s largely about improving your neural coordination.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Allow yourself to really test your upper speeds.</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Remember to hold pitch perfect form - while somewhat controlling your \'increasing\' breathing rate. <img class=\"  wp-image-3340 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Ind_cross_country_1924_Summer_Olympics-300x219.jpg\" alt=\"Ind_cross_country_1924_Summer_Olympics\" width=\"242\" height=\"177\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>If you feel comfortable let it rip.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I am conscious of my heart rate returning to an \'easy\' effort before my next repetition.  </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;','PART 4B - WHEN IS IT TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 07:25:42','2016-07-01 07:25:42','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3352,2,'2016-07-06 03:55:53','2016-07-06 03:55:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #1</em></strong></span></h1>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Below I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event. </span><img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"361\" height=\"244\" /></h4>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">Check out the list below and flick to the group that best represents your interest to date.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong></span> - I’m psyched, I’M loving regular training and I’m now starting to think I can win the damn thing – or at least beat my personal best time along with Brad Pamp .\r\n\r\n<span style=\"color: #ff6600;\"><strong>GROUP 2</strong> </span>– I’m fitting in the odd trot in but I’ve been hammered with man-flu!\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong> </span>– Oh yeah I forgot about the City to Surf.  In fact I can’t believe I’m even entered in the stupid thing!</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><em><strong>GROUP 1 - Tips</strong></em></span>\r\n<blockquote>Be certain 85% of your total training time is still performed at your 60-80% of your maximum intensity.  So if the highest (hardest) intensity you can maintain for a 45 minute run is considered ‘your’ 100%, most of your sessions should be performed around 70-80ish% of your perceived 100% intensity.  If you’re pulling up sore, or worse still injured (in the same damn Achilles tendon) then it’s likely you’re training too hard (fast) for now.  Pull your head in and slow down boofhead!\r\n\r\nGive yourself rest days – get off your feet.  For most, training or <img class=\"alignright wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"341\" height=\"227\" />running 3/7 is usually more than enough to reach your best performance.  Of course, walking, swimming, riding, or sleeping between your running workouts is a great idea.\r\n\r\nDon’t forget to throw a few hills into your training routes.  When hitting ascents shorten up your stride, maintain good posture, ever slightly press your hips forward, relax your neck and shoulders, and focus more on ‘easy’ controlled breathing.\r\n\r\nBe certain to throw in a few body weight strengthening exercises either before or after your workout.  Push Ups, Sit ups, and spinal rotations are usually best.  It’s amazing how easy running feels post a quick set of push ups.\r\n\r\nGive your pins (particularly your calves) a quick massage when showering post workouts.\r\n\r\nIf you’re feeling super fit, healthy, and more than anything uninjured, consider a few controlled (harder) intervals.  Step up your pace and intensity over shorter, more controlled intervals.  Try 2 minutes at your 90-100% effort (maintaining perfect form), balanced with 2 minutes of easy walking for example.\r\n\r\nOnly introduce harder smack down session 3 weeks out from race day.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff9900;\"><strong>GROUP 2 – Tips </strong></span></em>\r\n<blockquote>If you’re carrying a seasonal bug and symptoms are represented above your cheekbones then get your sorry ar$e out the door and log a few ‘easy’ (60% intensity) kms.  If your symptoms are below your cheekbones and well entrenched in your chest, I recommend avoiding training and committing to quality rest.  This includes more sleep, more green leafy food, and more (warmer) water with a dash of lemon. <img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />\r\n\r\nIf the weather is cooler and worst still de-motivating, OR derailing your C2S preparation, consider investing in a thermal top.  Quality wool mix thermal tops offer warmth when starting yet breath fittingly in dissipating increasing heat.  I’ve used the ‘Ice Breaker’ brand with great success.  Oh, and being quality Marino wool, they don’t stink!\r\n\r\nPlay the Century game.  Plan and record on logging 100 minutes in total of rhythmic continuous walking, jogging, running per week for the next 3 weeks.  This is usually possible and the ‘ton’ has a nice ring to it.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff00ff;\"><strong>GROUP 3 – Tips</strong></span></em>\r\n<blockquote>Listen up……if you log just 2 miserable sessions a week at say 30 minutes each workout, from today till race day, you will have racked up:\r\n\r\n14 training sessions\r\n\r\nAbout 750, 000 additional steps, strides, or rolls.\r\n\r\nA sh!t ton of idle stored fat burned as energy.\r\n\r\nYour,\r\n\r\nMuscles will be ripped up for summer which is only a month or two away, and, these 2 ‘easy’ sessions pwk will,\r\n\r\nBalance the few (hundred) beers post-race without impacting on your 2016-17 beach body.\r\n\r\nSo,\r\n\r\nGo out and buy yourself something ‘fitness’ related - like; new <img class=\"alignright wp-image-3667\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rnn-300x200.jpg\" alt=\"rnn\" width=\"210\" height=\"140\" />jogging shoes, a heart rate monitor, new shorts or compression pants, or select a new itunes track list.\r\n\r\nMake a bet with your mate you can beat them.\r\n\r\nAnd finally, start by walking 30 minutes twice this week.  Throw in some tunes, enjoy a fresh juice post ‘workout’, and tell people around the office ‘you’re in ‘serious’ training’.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-2/\"><em><strong>TAKE ME TO C2S TIPS #2 - TRAINING IDEAS</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 1','','publish','closed','closed','','city-to-surf-tips-1','','','2016-07-06 04:07:19','2016-07-06 04:07:19','',0,'http://balancehealthprograms.com.au/?page_id=3352',0,'page','',0),(3353,2,'2016-07-06 03:55:53','2016-07-06 03:55:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #1</em></strong></span></h1>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Below I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event. </span><img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"361\" height=\"244\" /></h4>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">Check out the list below and flick to the group that best represents your interest to date.</span>\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #003300;\"><strong>GROUP 1</strong></span> - I’m psyched, I’M loving regular training and I’m now starting to think I can win the damn thing – or at least beat my personal best time along with Brad Pamp .\r\n\r\n<span style=\"color: #ff6600;\"><strong>GROUP 2</strong> </span>– I’m fitting in the odd trot in but I’ve been hammered with man-flu!\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong> </span>– Oh yeah I forgot about the City to Surf.  In fact I can’t believe I’m even entered in the stupid thing!</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em><span style=\"color: #000080;\"><strong>GROUP 1 - Tips</strong></span></em>\r\n<blockquote>Be certain 85% of your total training time is still performed at your 60-80% of your maximum intensity.  So if the highest (hardest) intensity you can maintain for a 45 minute run is considered ‘your’ 100%, most of your sessions should be performed around 70-80ish% of your perceived 100% intensity.  If you’re pulling up sore, or worse still injured (in the same damn Achilles tendon) then it’s likely you’re training too hard (fast) for now.  Pull your head in and slow down boofhead!\r\n\r\nGive yourself rest days – get off your feet.  For most, training or <img class=\"alignright wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"341\" height=\"227\" />running 3/7 is usually more than enough to reach your best performance.  Of course, walking, swimming, riding, or sleeping between your running workouts is a great idea.\r\n\r\nDon’t forget to throw a few hills into your training routes.  When hitting ascents shorten up your stride, maintain good posture, ever slightly press your hips forward, relax your neck and shoulders, and focus more on ‘easy’ controlled breathing.\r\n\r\nBe certain to throw in a few body weight strengthening exercises either before or after your workout.  Push Ups, Sit ups, and spinal rotations are usually best.  It’s amazing how easy running feels post a quick set of push ups.\r\n\r\nGive your pins (particularly your calves) a quick massage when showering post workouts.\r\n\r\nIf you’re feeling super fit, healthy, and more than anything uninjured, consider a few controlled (harder) intervals.  Step up your pace and intensity over shorter, more controlled intervals.  Try 2 minutes at your 90-100% effort (maintaining perfect form), balanced with 2 minutes of easy walking for example.\r\n\r\nOnly introduce harder smack down session 3 weeks out from race day.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff9900;\"><strong>GROUP 2 – Tips </strong></span></em>\r\n<blockquote>If you’re carrying a seasonal bug and symptoms are represented above your cheekbones then get your sorry ar$e out the door and log a few ‘easy’ (60% intensity) kms.  If your symptoms are below your cheekbones and well entrenched in your chest, I recommend avoiding training and committing to quality rest.  This includes more sleep, more green leafy food, and more (warmer) water with a dash of lemon. <img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />\r\n\r\nIf the weather is cooler and worst still de-motivating, OR derailing your C2S preparation, consider investing in a thermal top.  Quality wool mix thermal tops offer warmth when starting yet breath fittingly in dissipating increasing heat.  I’ve used the ‘Ice Breaker’ brand with great success.  Oh, and being quality Marino wool, they don’t stink!\r\n\r\nPlay the Century game.  Plan and record on logging 100 minutes in total of rhythmic continuous walking, jogging, running per week for the next 3 weeks.  This is usually possible and the ‘ton’ has a nice ring to it.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff00ff;\"><strong>GROUP 3 – Tips</strong></span></em>\r\n\r\n<strong> </strong>\r\n\r\nListen up……if you log just 2 miserable sessions a week at say 30 minutes each workout, from today till race day, you will have racked up:\r\n<blockquote>14 training sessions\r\n\r\nAbout 750, 000 additional steps, strides, or rolls.\r\n\r\nA sh!t ton of idle stored fat burned as energy.</blockquote>\r\nYour,\r\n<blockquote>Muscles will be ripped up for summer which is only a month or two away, and, these 2 ‘easy’ sessions pwk will,\r\n\r\nBalance the few (hundred) beers post-race without impacting on your 2016-17 beach body.</blockquote>\r\nSo,\r\n<blockquote>Go out and buy yourself something ‘fitness’ related - like; new <img class=\"alignright wp-image-3667\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rnn-300x200.jpg\" alt=\"rnn\" width=\"320\" height=\"213\" />jogging shoes, a heart rate monitor, new shorts or compression pants, or select a new itunes track list.\r\n\r\nMake a bet with your mate you can beat them.\r\n\r\nAnd finally, start by walking 30 minutes twice this week.  Throw in some tunes, enjoy a fresh juice post ‘workout’, and tell people around the office ‘you’re in ‘serious’ training’.</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><a href=\"http://www.bpsnowyhealth.com.au/4023-2/\"><span style=\"color: #0000ff;\"><em><strong>TAKE ME TO C2S TIPS #2 - TRAINING IDEAS</strong></em></span></a></h3>','CITY TO SURF TIPS # 1','','inherit','closed','closed','','3352-revision-v1','','','2016-07-06 03:55:53','2016-07-06 03:55:53','',3352,'http://balancehealthprograms.com.au/3352-revision-v1/',0,'revision','',0),(3356,2,'2016-07-06 03:58:33','2016-07-06 03:58:33','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #1</em></strong></span></h1>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Below I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event. </span><img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"361\" height=\"244\" /></h4>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">Check out the list below and flick to the group that best represents your interest to date.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong></span> - I’m psyched, I’M loving regular training and I’m now starting to think I can win the damn thing – or at least beat my personal best time along with Brad Pamp .\r\n\r\n<span style=\"color: #ff6600;\"><strong>GROUP 2</strong> </span>– I’m fitting in the odd trot in but I’ve been hammered with man-flu!\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong> </span>– Oh yeah I forgot about the City to Surf.  In fact I can’t believe I’m even entered in the stupid thing!</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><em><strong>GROUP 1 - Tips</strong></em></span>\r\n<blockquote>Be certain 85% of your total training time is still performed at your 60-80% of your maximum intensity.  So if the highest (hardest) intensity you can maintain for a 45 minute run is considered ‘your’ 100%, most of your sessions should be performed around 70-80ish% of your perceived 100% intensity.  If you’re pulling up sore, or worse still injured (in the same damn Achilles tendon) then it’s likely you’re training too hard (fast) for now.  Pull your head in and slow down boofhead!\r\n\r\nGive yourself rest days – get off your feet.  For most, training or <img class=\"alignright wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"341\" height=\"227\" />running 3/7 is usually more than enough to reach your best performance.  Of course, walking, swimming, riding, or sleeping between your running workouts is a great idea.\r\n\r\nDon’t forget to throw a few hills into your training routes.  When hitting ascents shorten up your stride, maintain good posture, ever slightly press your hips forward, relax your neck and shoulders, and focus more on ‘easy’ controlled breathing.\r\n\r\nBe certain to throw in a few body weight strengthening exercises either before or after your workout.  Push Ups, Sit ups, and spinal rotations are usually best.  It’s amazing how easy running feels post a quick set of push ups.\r\n\r\nGive your pins (particularly your calves) a quick massage when showering post workouts.\r\n\r\nIf you’re feeling super fit, healthy, and more than anything uninjured, consider a few controlled (harder) intervals.  Step up your pace and intensity over shorter, more controlled intervals.  Try 2 minutes at your 90-100% effort (maintaining perfect form), balanced with 2 minutes of easy walking for example.\r\n\r\nOnly introduce harder smack down session 3 weeks out from race day.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff9900;\"><strong>GROUP 2 – Tips </strong></span></em>\r\n<blockquote>If you’re carrying a seasonal bug and symptoms are represented above your cheekbones then get your sorry ar$e out the door and log a few ‘easy’ (60% intensity) kms.  If your symptoms are below your cheekbones and well entrenched in your chest, I recommend avoiding training and committing to quality rest.  This includes more sleep, more green leafy food, and more (warmer) water with a dash of lemon. <img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />\r\n\r\nIf the weather is cooler and worst still de-motivating, OR derailing your C2S preparation, consider investing in a thermal top.  Quality wool mix thermal tops offer warmth when starting yet breath fittingly in dissipating increasing heat.  I’ve used the ‘Ice Breaker’ brand with great success.  Oh, and being quality Marino wool, they don’t stink!\r\n\r\nPlay the Century game.  Plan and record on logging 100 minutes in total of rhythmic continuous walking, jogging, running per week for the next 3 weeks.  This is usually possible and the ‘ton’ has a nice ring to it.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff00ff;\"><strong>GROUP 3 – Tips</strong></span></em>\r\n<blockquote>Listen up……if you log just 2 miserable sessions a week at say 30 minutes each workout, from today till race day, you will have racked up:\r\n\r\n14 training sessions\r\n\r\nAbout 750, 000 additional steps, strides, or rolls.\r\n\r\nA sh!t ton of idle stored fat burned as energy.\r\n\r\nYour,\r\n\r\nMuscles will be ripped up for summer which is only a month or two away, and, these 2 ‘easy’ sessions pwk will,\r\n\r\nBalance the few (hundred) beers post-race without impacting on your 2016-17 beach body.\r\n\r\nSo,\r\n\r\nGo out and buy yourself something ‘fitness’ related - like; new <img class=\"alignright wp-image-3667\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rnn-300x200.jpg\" alt=\"rnn\" width=\"210\" height=\"140\" />jogging shoes, a heart rate monitor, new shorts or compression pants, or select a new itunes track list.\r\n\r\nMake a bet with your mate you can beat them.\r\n\r\nAnd finally, start by walking 30 minutes twice this week.  Throw in some tunes, enjoy a fresh juice post ‘workout’, and tell people around the office ‘you’re in ‘serious’ training’.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/4023-2/\"><em><strong>TAKE ME TO C2S TIPS #2 - TRAINING IDEAS</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 1','','inherit','closed','closed','','3352-revision-v1','','','2016-07-06 03:58:33','2016-07-06 03:58:33','',3352,'http://balancehealthprograms.com.au/3352-revision-v1/',0,'revision','',0),(3354,2,'2016-07-06 03:57:04','2016-07-06 03:57:04','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #1</em></strong></span></h1>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Below I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event. </span><img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"361\" height=\"244\" /></h4>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">Check out the list below and flick to the group that best represents your interest to date.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #003300;\"><strong>GROUP 1</strong></span> - I’m psyched, I’M loving regular training and I’m now starting to think I can win the damn thing – or at least beat my personal best time along with Brad Pamp .\r\n\r\n<span style=\"color: #ff6600;\"><strong>GROUP 2</strong> </span>– I’m fitting in the odd trot in but I’ve been hammered with man-flu!\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong> </span>– Oh yeah I forgot about the City to Surf.  In fact I can’t believe I’m even entered in the stupid thing!</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em><span style=\"color: #000080;\"><strong>GROUP 1 - Tips</strong></span></em>\r\n<blockquote>Be certain 85% of your total training time is still performed at your 60-80% of your maximum intensity.  So if the highest (hardest) intensity you can maintain for a 45 minute run is considered ‘your’ 100%, most of your sessions should be performed around 70-80ish% of your perceived 100% intensity.  If you’re pulling up sore, or worse still injured (in the same damn Achilles tendon) then it’s likely you’re training too hard (fast) for now.  Pull your head in and slow down boofhead!\r\n\r\nGive yourself rest days – get off your feet.  For most, training or <img class=\"alignright wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"341\" height=\"227\" />running 3/7 is usually more than enough to reach your best performance.  Of course, walking, swimming, riding, or sleeping between your running workouts is a great idea.\r\n\r\nDon’t forget to throw a few hills into your training routes.  When hitting ascents shorten up your stride, maintain good posture, ever slightly press your hips forward, relax your neck and shoulders, and focus more on ‘easy’ controlled breathing.\r\n\r\nBe certain to throw in a few body weight strengthening exercises either before or after your workout.  Push Ups, Sit ups, and spinal rotations are usually best.  It’s amazing how easy running feels post a quick set of push ups.\r\n\r\nGive your pins (particularly your calves) a quick massage when showering post workouts.\r\n\r\nIf you’re feeling super fit, healthy, and more than anything uninjured, consider a few controlled (harder) intervals.  Step up your pace and intensity over shorter, more controlled intervals.  Try 2 minutes at your 90-100% effort (maintaining perfect form), balanced with 2 minutes of easy walking for example.\r\n\r\nOnly introduce harder smack down session 3 weeks out from race day.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff9900;\"><strong>GROUP 2 – Tips </strong></span></em>\r\n<blockquote>If you’re carrying a seasonal bug and symptoms are represented above your cheekbones then get your sorry ar$e out the door and log a few ‘easy’ (60% intensity) kms.  If your symptoms are below your cheekbones and well entrenched in your chest, I recommend avoiding training and committing to quality rest.  This includes more sleep, more green leafy food, and more (warmer) water with a dash of lemon. <img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />\r\n\r\nIf the weather is cooler and worst still de-motivating, OR derailing your C2S preparation, consider investing in a thermal top.  Quality wool mix thermal tops offer warmth when starting yet breath fittingly in dissipating increasing heat.  I’ve used the ‘Ice Breaker’ brand with great success.  Oh, and being quality Marino wool, they don’t stink!\r\n\r\nPlay the Century game.  Plan and record on logging 100 minutes in total of rhythmic continuous walking, jogging, running per week for the next 3 weeks.  This is usually possible and the ‘ton’ has a nice ring to it.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff00ff;\"><strong>GROUP 3 – Tips</strong></span></em>\r\n\r\n<strong> </strong>\r\n\r\nListen up……if you log just 2 miserable sessions a week at say 30 minutes each workout, from today till race day, you will have racked up:\r\n<blockquote>14 training sessions\r\n\r\nAbout 750, 000 additional steps, strides, or rolls.\r\n\r\nA sh!t ton of idle stored fat burned as energy.</blockquote>\r\nYour,\r\n<blockquote>Muscles will be ripped up for summer which is only a month or two away, and, these 2 ‘easy’ sessions pwk will,\r\n\r\nBalance the few (hundred) beers post-race without impacting on your 2016-17 beach body.</blockquote>\r\nSo,\r\n<blockquote>Go out and buy yourself something ‘fitness’ related - like; new <img class=\"alignright wp-image-3667\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rnn-300x200.jpg\" alt=\"rnn\" width=\"210\" height=\"140\" />jogging shoes, a heart rate monitor, new shorts or compression pants, or select a new itunes track list.\r\n\r\nMake a bet with your mate you can beat them.\r\n\r\nAnd finally, start by walking 30 minutes twice this week.  Throw in some tunes, enjoy a fresh juice post ‘workout’, and tell people around the office ‘you’re in ‘serious’ training’.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/4023-2/\"><em><strong>TAKE ME TO C2S TIPS #2 - TRAINING IDEAS</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 1','','inherit','closed','closed','','3352-revision-v1','','','2016-07-06 03:57:04','2016-07-06 03:57:04','',3352,'http://balancehealthprograms.com.au/3352-revision-v1/',0,'revision','',0),(3355,2,'2016-07-06 03:57:42','2016-07-06 03:57:42','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #1</em></strong></span></h1>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Below I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event. </span><img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"361\" height=\"244\" /></h4>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">Check out the list below and flick to the group that best represents your interest to date.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong></span> - I’m psyched, I’M loving regular training and I’m now starting to think I can win the damn thing – or at least beat my personal best time along with Brad Pamp .\r\n\r\n<span style=\"color: #ff6600;\"><strong>GROUP 2</strong> </span>– I’m fitting in the odd trot in but I’ve been hammered with man-flu!\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong> </span>– Oh yeah I forgot about the City to Surf.  In fact I can’t believe I’m even entered in the stupid thing!</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><em><strong>GROUP 1 - Tips</strong></em></span>\r\n<blockquote>Be certain 85% of your total training time is still performed at your 60-80% of your maximum intensity.  So if the highest (hardest) intensity you can maintain for a 45 minute run is considered ‘your’ 100%, most of your sessions should be performed around 70-80ish% of your perceived 100% intensity.  If you’re pulling up sore, or worse still injured (in the same damn Achilles tendon) then it’s likely you’re training too hard (fast) for now.  Pull your head in and slow down boofhead!\r\n\r\nGive yourself rest days – get off your feet.  For most, training or <img class=\"alignright wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"341\" height=\"227\" />running 3/7 is usually more than enough to reach your best performance.  Of course, walking, swimming, riding, or sleeping between your running workouts is a great idea.\r\n\r\nDon’t forget to throw a few hills into your training routes.  When hitting ascents shorten up your stride, maintain good posture, ever slightly press your hips forward, relax your neck and shoulders, and focus more on ‘easy’ controlled breathing.\r\n\r\nBe certain to throw in a few body weight strengthening exercises either before or after your workout.  Push Ups, Sit ups, and spinal rotations are usually best.  It’s amazing how easy running feels post a quick set of push ups.\r\n\r\nGive your pins (particularly your calves) a quick massage when showering post workouts.\r\n\r\nIf you’re feeling super fit, healthy, and more than anything uninjured, consider a few controlled (harder) intervals.  Step up your pace and intensity over shorter, more controlled intervals.  Try 2 minutes at your 90-100% effort (maintaining perfect form), balanced with 2 minutes of easy walking for example.\r\n\r\nOnly introduce harder smack down session 3 weeks out from race day.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff9900;\"><strong>GROUP 2 – Tips </strong></span></em>\r\n<blockquote>If you’re carrying a seasonal bug and symptoms are represented above your cheekbones then get your sorry ar$e out the door and log a few ‘easy’ (60% intensity) kms.  If your symptoms are below your cheekbones and well entrenched in your chest, I recommend avoiding training and committing to quality rest.  This includes more sleep, more green leafy food, and more (warmer) water with a dash of lemon. <img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />\r\n\r\nIf the weather is cooler and worst still de-motivating, OR derailing your C2S preparation, consider investing in a thermal top.  Quality wool mix thermal tops offer warmth when starting yet breath fittingly in dissipating increasing heat.  I’ve used the ‘Ice Breaker’ brand with great success.  Oh, and being quality Marino wool, they don’t stink!\r\n\r\nPlay the Century game.  Plan and record on logging 100 minutes in total of rhythmic continuous walking, jogging, running per week for the next 3 weeks.  This is usually possible and the ‘ton’ has a nice ring to it.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff00ff;\"><strong>GROUP 3 – Tips</strong></span></em>\r\n\r\n<strong> </strong>\r\n\r\nListen up……if you log just 2 miserable sessions a week at say 30 minutes each workout, from today till race day, you will have racked up:\r\n<blockquote>14 training sessions\r\n\r\nAbout 750, 000 additional steps, strides, or rolls.\r\n\r\nA sh!t ton of idle stored fat burned as energy.</blockquote>\r\nYour,\r\n<blockquote>Muscles will be ripped up for summer which is only a month or two away, and, these 2 ‘easy’ sessions pwk will,\r\n\r\nBalance the few (hundred) beers post-race without impacting on your 2016-17 beach body.</blockquote>\r\nSo,\r\n<blockquote>Go out and buy yourself something ‘fitness’ related - like; new <img class=\"alignright wp-image-3667\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rnn-300x200.jpg\" alt=\"rnn\" width=\"210\" height=\"140\" />jogging shoes, a heart rate monitor, new shorts or compression pants, or select a new itunes track list.\r\n\r\nMake a bet with your mate you can beat them.\r\n\r\nAnd finally, start by walking 30 minutes twice this week.  Throw in some tunes, enjoy a fresh juice post ‘workout’, and tell people around the office ‘you’re in ‘serious’ training’.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/4023-2/\"><em><strong>TAKE ME TO C2S TIPS #2 - TRAINING IDEAS</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 1','','inherit','closed','closed','','3352-revision-v1','','','2016-07-06 03:57:42','2016-07-06 03:57:42','',3352,'http://balancehealthprograms.com.au/3352-revision-v1/',0,'revision','',0),(3357,2,'2016-07-06 04:00:23','2016-07-06 04:00:23','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #2</em></strong></span></h1>\r\n&nbsp;\r\n\r\nBelow I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event.<img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"322\" height=\"218\" />\r\n\r\n&nbsp;\r\n\r\nCheck out the group that best represents your interest to date.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong> </span>- I’m psyched, I’m loving regular training and I’m now want to rev things up.\r\n\r\n<span style=\"color: #ff9900;\"><strong>GROUP 2</strong></span> – I’ve peeled off a few runs and if it wasn’t so cold I’d be training daily.\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong></span> – Yeah OK, back off, I know it\'s coming up, relax already, I’ll get moving next week, which still leaves me plenty of time to feature amongst the Kenyans.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><strong><em>GROUP 1 - Tips</em></strong></span>\r\n<blockquote>Damn it, given you were so keen with your training you\'ve overcooked your \'training dose\' – bingo! enter – calf or Achilles twang.  I recommend laying off the training for a day or two.  Before returning throw in 2 or 3 sets of simple calf raises.  With straight legs simply hang your heels off a step and slowly l<img class=\"alignright size-medium wp-image-4039\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/maxresdefault-7-300x169.jpg\" alt=\"maxresdefault (7)\" width=\"300\" height=\"169\" />ower your heels while controlling the movement.  Once at your end range raise yourself quickly into full contraction of your calf muscle groups.  Repeat this movement x 10.  Oh, and remember to drop your training intensity by 10% for your next couple of training runs.\r\n\r\nYou’re moving fairly well and would really like to step things up.  Before amping up your speed, try running barefeet on grass.  This is a super way to fire up your natural foot mechanics, increase your running cadence (turnover), and soften the day in day out blows of concrete impact costs.  I’d start with just 15-20 minutes on a flattish grassy pitch performed at your 70% of max effort.  Yes, it a good sign when your feet feel tingly post run.\r\n\r\nIf you’d like to post your best time, know that 98% of missed\r\nendurance goals reflect a poor last ¼ of the race.  While reasons may seem obvious, I’m convinced it’s more mental blocks than physical.  I recommend pushing just that little bit harder in the last 25% of every workout in lead up to the race.  Practice tolerating that race-like discomfort so you’ll well tuned for that final pain fest on race day.\r\n\r\n&nbsp;</blockquote>\r\n<span style=\"color: #ff9900;\"><strong><em>GROUP 2 – Tips </em></strong></span>\r\n<blockquote>Download a free metronome App.  Gibson guitar App is a ripper.  Throw in your headphones and set your tempo to 85 beats per minute.  Focus on hitting the beat on your left foot strike (of course right will also work!!).  Irrespective of terrain, heat or wind, hit on that beat.  Be sure to maintain your ‘well controlled’ 70-80% intensity – but no harder.  It’s likely your heart rate may rev a little higher initially but following a few <img class=\"alignright wp-image-4040\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/hqdefault-3-300x225.jpg\" alt=\"hqdefault (3)\" width=\"189\" height=\"142\" />controlled runs it should return to your normal ‘steady paced’ zone.\r\n\r\nIf you’re looking for a little motivation grab yourself some new wheels.  I strongly recommend the HOKA brand (I am not paid by them).  They may look a little bulky at first glance, but trust me, they really do feel damn comfy particularly towards the end of runs when your form often falls apart. This usually increases your cost of impact.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #ff00ff;\"><strong><em>GROUP 3 – Tips</em></strong></span>\r\n<blockquote>Music has been well proven to decrease exercise perceived stress.  So get yourself a list of your favourite tunes, kit up, and get moving. Whatever it takes to redirect exercise brain stress.<img class=\"alignright wp-image-4041\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/download-4-1.jpg\" alt=\"download (4)\" width=\"140\" height=\"105\" />\r\n\r\nBuild ‘more’ incidental exercise into your week.  Park an extra street away, take the stairs, and stand up more frequently throughout your day.  This practice might just be the thing that leads to more committed training.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-3/\"><em><strong>TAKE TO ME C2S TIPS # 3 - THE COURSE BY VIDEO</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 2','','publish','closed','closed','','city-to-surf-tips-2','','','2016-07-06 04:24:13','2016-07-06 04:24:13','',0,'http://balancehealthprograms.com.au/?page_id=3357',0,'page','',0),(3358,2,'2016-07-06 04:00:23','2016-07-06 04:00:23','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #2</em></strong></span></h1>\r\n&nbsp;\r\n\r\nBelow I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event.<img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"322\" height=\"218\" />\r\n\r\n&nbsp;\r\n\r\nCheck out the group that best represents your interest to date.\r\n\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<blockquote><span style=\"color: #000080;\"><strong>GROUP 1</strong> </span>- I’m psyched, I’m loving regular training and I’m now want to rev things up.\r\n\r\n<span style=\"color: #ff9900;\"><strong>GROUP 2</strong></span> – I’ve peeled off a few runs and if it wasn’t so cold I’d be training daily.\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong></span> – Yeah OK, back off, I know I’m it\'s coming up, relax already, I’ll get moving next week, which still leaves me plenty of time to feature amongst the Kenyans.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000080;\"><strong><em>GROUP 1 - Tips</em></strong></span>\r\n<blockquote>Damn it, given you were so keen with your training you\'ve overcooked your \'training dose\' – bingo! enter – calf or Achilles twang.  I recommend laying off the training for a day or two.  Before returning throw in 2 or 3 sets of simple calf raises.  With straight legs simply hang your heels off a step and slowly l<img class=\"alignright size-medium wp-image-4039\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/maxresdefault-7-300x169.jpg\" alt=\"maxresdefault (7)\" width=\"300\" height=\"169\" />ower your heels while controlling the movement.  Once at your end range raise yourself quickly into full contraction of your calf muscle groups.  Repeat this movement x 10.  Oh, and remember to drop your training intensity by 10% for your next couple of training runs.\r\n\r\nYou’re moving fairly well and would really like to step things up.  Before amping up your speed, try running barefeet on grass.  This is a super way to fire up your natural foot mechanics, increase your running cadence (turnover), and soften the day in day out blows of concrete impact costs.  I’d start with just 15-20 minutes on a flattish grassy pitch performed at your 70% of max effort.  Yes, it a good sign when your feet feel tingly post run.\r\n\r\nIf you’d like to post your best time, know that 98% of missed\r\nendurance goals reflect a poor last ¼ of the race.  While reasons may seem obvious, I’m convinced it’s more mental blocks than physical.  I recommend pushing just that little bit harder in the last 25% of every workout in lead up to the race.  Practice tolerating that race-like discomfort so you’ll well tuned for that final pain fest on race day.\r\n\r\n&nbsp;</blockquote>\r\n<span style=\"color: #ff9900;\"><strong><em>GROUP 2 – Tips </em></strong></span>\r\n<blockquote>Download a free metronome App.  Gibson guitar App is a ripper.  Throw in your headphones and set your tempo to 85 beats per minute.  Focus on hitting the beat on your left foot strike (of course right will also work!!).  Irrespective of terrain, heat or wind, hit on that beat.  Be sure to maintain your ‘well controlled’ 70-80% intensity – but no harder.  It’s likely your heart rate may rev a little higher initially but following a few <img class=\"alignright wp-image-4040\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/hqdefault-3-300x225.jpg\" alt=\"hqdefault (3)\" width=\"236\" height=\"177\" />controlled runs it should return to your normal ‘steady paced’ zone.\r\n\r\nIf you’re looking for a little motivation grab yourself some new wheels.  I strongly recommend the HOKA brand (I am not paid by them).  They may look a little bulky at first glance, but trust me, they really do feel damn comfy particularly towards the end of runs when your form often falls apart. This usually increases your cost of impact.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #ff00ff;\"><strong><em>GROUP 3 – Tips</em></strong></span>\r\n<blockquote>Music has been well proven to decrease exercise perceived stress.  So get yourself a list of your favourite tunes, kit up, and get moving. Whatever it takes to redirect exercise brain stress.<img class=\"alignright wp-image-4041\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/download-4-1.jpg\" alt=\"download (4)\" width=\"187\" height=\"140\" />\r\n\r\nBuild ‘more’ incidental exercise into your week.  Park an extra street away, take the stairs, and stand up more frequently throughout your day.  This practice might just be the thing that leads to more committed training.</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/city-to-surf-3/\"><em><strong>TAKE TO ME C2S TIPS # 3 - THE COURSE BY VIDEO</strong></em></a></span></h3>','CITY TO SURF TIPS # 2','','inherit','closed','closed','','3357-revision-v1','','','2016-07-06 04:00:23','2016-07-06 04:00:23','',3357,'http://balancehealthprograms.com.au/3357-revision-v1/',0,'revision','',0),(3359,2,'2016-07-06 04:01:19','2016-07-06 04:01:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #2</em></strong></span></h1>\r\n&nbsp;\r\n\r\nBelow I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event.<img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"322\" height=\"218\" />\r\n\r\n&nbsp;\r\n\r\nCheck out the group that best represents your interest to date.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong> </span>- I’m psyched, I’m loving regular training and I’m now want to rev things up.\r\n\r\n<span style=\"color: #ff9900;\"><strong>GROUP 2</strong></span> – I’ve peeled off a few runs and if it wasn’t so cold I’d be training daily.\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong></span> – Yeah OK, back off, I know I’m it\'s coming up, relax already, I’ll get moving next week, which still leaves me plenty of time to feature amongst the Kenyans.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><strong><em>GROUP 1 - Tips</em></strong></span>\r\n<blockquote>Damn it, given you were so keen with your training you\'ve overcooked your \'training dose\' – bingo! enter – calf or Achilles twang.  I recommend laying off the training for a day or two.  Before returning throw in 2 or 3 sets of simple calf raises.  With straight legs simply hang your heels off a step and slowly l<img class=\"alignright size-medium wp-image-4039\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/maxresdefault-7-300x169.jpg\" alt=\"maxresdefault (7)\" width=\"300\" height=\"169\" />ower your heels while controlling the movement.  Once at your end range raise yourself quickly into full contraction of your calf muscle groups.  Repeat this movement x 10.  Oh, and remember to drop your training intensity by 10% for your next couple of training runs.\r\n\r\nYou’re moving fairly well and would really like to step things up.  Before amping up your speed, try running barefeet on grass.  This is a super way to fire up your natural foot mechanics, increase your running cadence (turnover), and soften the day in day out blows of concrete impact costs.  I’d start with just 15-20 minutes on a flattish grassy pitch performed at your 70% of max effort.  Yes, it a good sign when your feet feel tingly post run.\r\n\r\nIf you’d like to post your best time, know that 98% of missed\r\nendurance goals reflect a poor last ¼ of the race.  While reasons may seem obvious, I’m convinced it’s more mental blocks than physical.  I recommend pushing just that little bit harder in the last 25% of every workout in lead up to the race.  Practice tolerating that race-like discomfort so you’ll well tuned for that final pain fest on race day.\r\n\r\n&nbsp;</blockquote>\r\n<span style=\"color: #ff9900;\"><strong><em>GROUP 2 – Tips </em></strong></span>\r\n<blockquote>Download a free metronome App.  Gibson guitar App is a ripper.  Throw in your headphones and set your tempo to 85 beats per minute.  Focus on hitting the beat on your left foot strike (of course right will also work!!).  Irrespective of terrain, heat or wind, hit on that beat.  Be sure to maintain your ‘well controlled’ 70-80% intensity – but no harder.  It’s likely your heart rate may rev a little higher initially but following a few <img class=\"alignright wp-image-4040\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/hqdefault-3-300x225.jpg\" alt=\"hqdefault (3)\" width=\"236\" height=\"177\" />controlled runs it should return to your normal ‘steady paced’ zone.\r\n\r\nIf you’re looking for a little motivation grab yourself some new wheels.  I strongly recommend the HOKA brand (I am not paid by them).  They may look a little bulky at first glance, but trust me, they really do feel damn comfy particularly towards the end of runs when your form often falls apart. This usually increases your cost of impact.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #ff00ff;\"><strong><em>GROUP 3 – Tips</em></strong></span>\r\n<blockquote>Music has been well proven to decrease exercise perceived stress.  So get yourself a list of your favourite tunes, kit up, and get moving. Whatever it takes to redirect exercise brain stress.<img class=\"alignright wp-image-4041\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/download-4-1.jpg\" alt=\"download (4)\" width=\"140\" height=\"105\" />\r\n\r\nBuild ‘more’ incidental exercise into your week.  Park an extra street away, take the stairs, and stand up more frequently throughout your day.  This practice might just be the thing that leads to more committed training.</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/city-to-surf-3/\"><em><strong>TAKE TO ME C2S TIPS # 3 - THE COURSE BY VIDEO</strong></em></a></span></h3>','CITY TO SURF TIPS # 2','','inherit','closed','closed','','3357-revision-v1','','','2016-07-06 04:01:19','2016-07-06 04:01:19','',3357,'http://balancehealthprograms.com.au/3357-revision-v1/',0,'revision','',0),(3360,2,'2016-07-06 04:01:34','2016-07-06 04:01:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #2</em></strong></span></h1>\r\n&nbsp;\r\n\r\nBelow I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event.<img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"322\" height=\"218\" />\r\n\r\n&nbsp;\r\n\r\nCheck out the group that best represents your interest to date.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong> </span>- I’m psyched, I’m loving regular training and I’m now want to rev things up.\r\n\r\n<span style=\"color: #ff9900;\"><strong>GROUP 2</strong></span> – I’ve peeled off a few runs and if it wasn’t so cold I’d be training daily.\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong></span> – Yeah OK, back off, I know I’m it\'s coming up, relax already, I’ll get moving next week, which still leaves me plenty of time to feature amongst the Kenyans.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><strong><em>GROUP 1 - Tips</em></strong></span>\r\n<blockquote>Damn it, given you were so keen with your training you\'ve overcooked your \'training dose\' – bingo! enter – calf or Achilles twang.  I recommend laying off the training for a day or two.  Before returning throw in 2 or 3 sets of simple calf raises.  With straight legs simply hang your heels off a step and slowly l<img class=\"alignright size-medium wp-image-4039\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/maxresdefault-7-300x169.jpg\" alt=\"maxresdefault (7)\" width=\"300\" height=\"169\" />ower your heels while controlling the movement.  Once at your end range raise yourself quickly into full contraction of your calf muscle groups.  Repeat this movement x 10.  Oh, and remember to drop your training intensity by 10% for your next couple of training runs.\r\n\r\nYou’re moving fairly well and would really like to step things up.  Before amping up your speed, try running barefeet on grass.  This is a super way to fire up your natural foot mechanics, increase your running cadence (turnover), and soften the day in day out blows of concrete impact costs.  I’d start with just 15-20 minutes on a flattish grassy pitch performed at your 70% of max effort.  Yes, it a good sign when your feet feel tingly post run.\r\n\r\nIf you’d like to post your best time, know that 98% of missed\r\nendurance goals reflect a poor last ¼ of the race.  While reasons may seem obvious, I’m convinced it’s more mental blocks than physical.  I recommend pushing just that little bit harder in the last 25% of every workout in lead up to the race.  Practice tolerating that race-like discomfort so you’ll well tuned for that final pain fest on race day.\r\n\r\n&nbsp;</blockquote>\r\n<span style=\"color: #ff9900;\"><strong><em>GROUP 2 – Tips </em></strong></span>\r\n<blockquote>Download a free metronome App.  Gibson guitar App is a ripper.  Throw in your headphones and set your tempo to 85 beats per minute.  Focus on hitting the beat on your left foot strike (of course right will also work!!).  Irrespective of terrain, heat or wind, hit on that beat.  Be sure to maintain your ‘well controlled’ 70-80% intensity – but no harder.  It’s likely your heart rate may rev a little higher initially but following a few <img class=\"alignright wp-image-4040\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/hqdefault-3-300x225.jpg\" alt=\"hqdefault (3)\" width=\"236\" height=\"177\" />controlled runs it should return to your normal ‘steady paced’ zone.\r\n\r\nIf you’re looking for a little motivation grab yourself some new wheels.  I strongly recommend the HOKA brand (I am not paid by them).  They may look a little bulky at first glance, but trust me, they really do feel damn comfy particularly towards the end of runs when your form often falls apart. This usually increases your cost of impact.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #ff00ff;\"><strong><em>GROUP 3 – Tips</em></strong></span>\r\n<blockquote>Music has been well proven to decrease exercise perceived stress.  So get yourself a list of your favourite tunes, kit up, and get moving. Whatever it takes to redirect exercise brain stress.<img class=\"alignright wp-image-4041\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/download-4-1.jpg\" alt=\"download (4)\" width=\"140\" height=\"105\" />\r\n\r\nBuild ‘more’ incidental exercise into your week.  Park an extra street away, take the stairs, and stand up more frequently throughout your day.  This practice might just be the thing that leads to more committed training.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/city-to-surf-3/\"><em><strong>TAKE TO ME C2S TIPS # 3 - THE COURSE BY VIDEO</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 2','','inherit','closed','closed','','3357-revision-v1','','','2016-07-06 04:01:34','2016-07-06 04:01:34','',3357,'http://balancehealthprograms.com.au/3357-revision-v1/',0,'revision','',0),(3361,2,'2016-07-06 04:02:46','2016-07-06 04:02:46','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #3</em></strong></span></h1>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong><em>Check out the City to Surf course</em></strong></span></h5>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/DBW8XeTFMJw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','CITY TO SURF TIPS # 3','','publish','closed','closed','','city-to-surf-tips-3','','','2016-07-06 04:02:58','2016-07-06 04:02:58','',0,'http://balancehealthprograms.com.au/?page_id=3361',0,'page','',0),(3362,2,'2016-07-06 04:02:46','2016-07-06 04:02:46','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #3</em></strong></span></h1>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong><em>Check out the City to Surf course</em></strong></span></h5>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/DBW8XeTFMJw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','CITY TO SURF TIPS # 3','','inherit','closed','closed','','3361-revision-v1','','','2016-07-06 04:02:46','2016-07-06 04:02:46','',3361,'http://balancehealthprograms.com.au/3361-revision-v1/',0,'revision','',0),(3366,2,'2016-07-06 04:07:19','2016-07-06 04:07:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #1</em></strong></span></h1>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Below I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event. </span><img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"361\" height=\"244\" /></h4>\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\">Check out the list below and flick to the group that best represents your interest to date.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong></span> - I’m psyched, I’M loving regular training and I’m now starting to think I can win the damn thing – or at least beat my personal best time along with Brad Pamp .\r\n\r\n<span style=\"color: #ff6600;\"><strong>GROUP 2</strong> </span>– I’m fitting in the odd trot in but I’ve been hammered with man-flu!\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong> </span>– Oh yeah I forgot about the City to Surf.  In fact I can’t believe I’m even entered in the stupid thing!</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><em><strong>GROUP 1 - Tips</strong></em></span>\r\n<blockquote>Be certain 85% of your total training time is still performed at your 60-80% of your maximum intensity.  So if the highest (hardest) intensity you can maintain for a 45 minute run is considered ‘your’ 100%, most of your sessions should be performed around 70-80ish% of your perceived 100% intensity.  If you’re pulling up sore, or worse still injured (in the same damn Achilles tendon) then it’s likely you’re training too hard (fast) for now.  Pull your head in and slow down boofhead!\r\n\r\nGive yourself rest days – get off your feet.  For most, training or <img class=\"alignright wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"341\" height=\"227\" />running 3/7 is usually more than enough to reach your best performance.  Of course, walking, swimming, riding, or sleeping between your running workouts is a great idea.\r\n\r\nDon’t forget to throw a few hills into your training routes.  When hitting ascents shorten up your stride, maintain good posture, ever slightly press your hips forward, relax your neck and shoulders, and focus more on ‘easy’ controlled breathing.\r\n\r\nBe certain to throw in a few body weight strengthening exercises either before or after your workout.  Push Ups, Sit ups, and spinal rotations are usually best.  It’s amazing how easy running feels post a quick set of push ups.\r\n\r\nGive your pins (particularly your calves) a quick massage when showering post workouts.\r\n\r\nIf you’re feeling super fit, healthy, and more than anything uninjured, consider a few controlled (harder) intervals.  Step up your pace and intensity over shorter, more controlled intervals.  Try 2 minutes at your 90-100% effort (maintaining perfect form), balanced with 2 minutes of easy walking for example.\r\n\r\nOnly introduce harder smack down session 3 weeks out from race day.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff9900;\"><strong>GROUP 2 – Tips </strong></span></em>\r\n<blockquote>If you’re carrying a seasonal bug and symptoms are represented above your cheekbones then get your sorry ar$e out the door and log a few ‘easy’ (60% intensity) kms.  If your symptoms are below your cheekbones and well entrenched in your chest, I recommend avoiding training and committing to quality rest.  This includes more sleep, more green leafy food, and more (warmer) water with a dash of lemon. <img class=\"alignright size-medium wp-image-3687\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/RUNNERRRRR-300x200.jpg\" alt=\"RUNNERRRRR\" width=\"300\" height=\"200\" />\r\n\r\nIf the weather is cooler and worst still de-motivating, OR derailing your C2S preparation, consider investing in a thermal top.  Quality wool mix thermal tops offer warmth when starting yet breath fittingly in dissipating increasing heat.  I’ve used the ‘Ice Breaker’ brand with great success.  Oh, and being quality Marino wool, they don’t stink!\r\n\r\nPlay the Century game.  Plan and record on logging 100 minutes in total of rhythmic continuous walking, jogging, running per week for the next 3 weeks.  This is usually possible and the ‘ton’ has a nice ring to it.</blockquote>\r\n&nbsp;\r\n\r\n<em><span style=\"color: #ff00ff;\"><strong>GROUP 3 – Tips</strong></span></em>\r\n<blockquote>Listen up……if you log just 2 miserable sessions a week at say 30 minutes each workout, from today till race day, you will have racked up:\r\n\r\n14 training sessions\r\n\r\nAbout 750, 000 additional steps, strides, or rolls.\r\n\r\nA sh!t ton of idle stored fat burned as energy.\r\n\r\nYour,\r\n\r\nMuscles will be ripped up for summer which is only a month or two away, and, these 2 ‘easy’ sessions pwk will,\r\n\r\nBalance the few (hundred) beers post-race without impacting on your 2016-17 beach body.\r\n\r\nSo,\r\n\r\nGo out and buy yourself something ‘fitness’ related - like; new <img class=\"alignright wp-image-3667\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/rnn-300x200.jpg\" alt=\"rnn\" width=\"210\" height=\"140\" />jogging shoes, a heart rate monitor, new shorts or compression pants, or select a new itunes track list.\r\n\r\nMake a bet with your mate you can beat them.\r\n\r\nAnd finally, start by walking 30 minutes twice this week.  Throw in some tunes, enjoy a fresh juice post ‘workout’, and tell people around the office ‘you’re in ‘serious’ training’.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-2/\"><em><strong>TAKE ME TO C2S TIPS #2 - TRAINING IDEAS</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 1','','inherit','closed','closed','','3352-revision-v1','','','2016-07-06 04:07:19','2016-07-06 04:07:19','',3352,'http://balancehealthprograms.com.au/3352-revision-v1/',0,'revision','',0),(3369,2,'2016-07-06 04:24:13','2016-07-06 04:24:13','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #2</em></strong></span></h1>\r\n&nbsp;\r\n\r\nBelow I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event.<img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"322\" height=\"218\" />\r\n\r\n&nbsp;\r\n\r\nCheck out the group that best represents your interest to date.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong> </span>- I’m psyched, I’m loving regular training and I’m now want to rev things up.\r\n\r\n<span style=\"color: #ff9900;\"><strong>GROUP 2</strong></span> – I’ve peeled off a few runs and if it wasn’t so cold I’d be training daily.\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong></span> – Yeah OK, back off, I know it\'s coming up, relax already, I’ll get moving next week, which still leaves me plenty of time to feature amongst the Kenyans.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><strong><em>GROUP 1 - Tips</em></strong></span>\r\n<blockquote>Damn it, given you were so keen with your training you\'ve overcooked your \'training dose\' – bingo! enter – calf or Achilles twang.  I recommend laying off the training for a day or two.  Before returning throw in 2 or 3 sets of simple calf raises.  With straight legs simply hang your heels off a step and slowly l<img class=\"alignright size-medium wp-image-4039\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/maxresdefault-7-300x169.jpg\" alt=\"maxresdefault (7)\" width=\"300\" height=\"169\" />ower your heels while controlling the movement.  Once at your end range raise yourself quickly into full contraction of your calf muscle groups.  Repeat this movement x 10.  Oh, and remember to drop your training intensity by 10% for your next couple of training runs.\r\n\r\nYou’re moving fairly well and would really like to step things up.  Before amping up your speed, try running barefeet on grass.  This is a super way to fire up your natural foot mechanics, increase your running cadence (turnover), and soften the day in day out blows of concrete impact costs.  I’d start with just 15-20 minutes on a flattish grassy pitch performed at your 70% of max effort.  Yes, it a good sign when your feet feel tingly post run.\r\n\r\nIf you’d like to post your best time, know that 98% of missed\r\nendurance goals reflect a poor last ¼ of the race.  While reasons may seem obvious, I’m convinced it’s more mental blocks than physical.  I recommend pushing just that little bit harder in the last 25% of every workout in lead up to the race.  Practice tolerating that race-like discomfort so you’ll well tuned for that final pain fest on race day.\r\n\r\n&nbsp;</blockquote>\r\n<span style=\"color: #ff9900;\"><strong><em>GROUP 2 – Tips </em></strong></span>\r\n<blockquote>Download a free metronome App.  Gibson guitar App is a ripper.  Throw in your headphones and set your tempo to 85 beats per minute.  Focus on hitting the beat on your left foot strike (of course right will also work!!).  Irrespective of terrain, heat or wind, hit on that beat.  Be sure to maintain your ‘well controlled’ 70-80% intensity – but no harder.  It’s likely your heart rate may rev a little higher initially but following a few <img class=\"alignright wp-image-4040\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/hqdefault-3-300x225.jpg\" alt=\"hqdefault (3)\" width=\"189\" height=\"142\" />controlled runs it should return to your normal ‘steady paced’ zone.\r\n\r\nIf you’re looking for a little motivation grab yourself some new wheels.  I strongly recommend the HOKA brand (I am not paid by them).  They may look a little bulky at first glance, but trust me, they really do feel damn comfy particularly towards the end of runs when your form often falls apart. This usually increases your cost of impact.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #ff00ff;\"><strong><em>GROUP 3 – Tips</em></strong></span>\r\n<blockquote>Music has been well proven to decrease exercise perceived stress.  So get yourself a list of your favourite tunes, kit up, and get moving. Whatever it takes to redirect exercise brain stress.<img class=\"alignright wp-image-4041\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/download-4-1.jpg\" alt=\"download (4)\" width=\"140\" height=\"105\" />\r\n\r\nBuild ‘more’ incidental exercise into your week.  Park an extra street away, take the stairs, and stand up more frequently throughout your day.  This practice might just be the thing that leads to more committed training.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-3/\"><em><strong>TAKE TO ME C2S TIPS # 3 - THE COURSE BY VIDEO</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 2','','inherit','closed','closed','','3357-revision-v1','','','2016-07-06 04:24:13','2016-07-06 04:24:13','',3357,'http://balancehealthprograms.com.au/3357-revision-v1/',0,'revision','',0),(3367,2,'2016-07-06 04:09:11','2016-07-06 04:09:11','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #2</em></strong></span></h1>\r\n&nbsp;\r\n\r\nBelow I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event.<img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"322\" height=\"218\" />\r\n\r\n&nbsp;\r\n\r\nCheck out the group that best represents your interest to date.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong> </span>- I’m psyched, I’m loving regular training and I’m now want to rev things up.\r\n\r\n<span style=\"color: #ff9900;\"><strong>GROUP 2</strong></span> – I’ve peeled off a few runs and if it wasn’t so cold I’d be training daily.\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong></span> – Yeah OK, back off, I know I’m it\'s coming up, relax already, I’ll get moving next week, which still leaves me plenty of time to feature amongst the Kenyans.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><strong><em>GROUP 1 - Tips</em></strong></span>\r\n<blockquote>Damn it, given you were so keen with your training you\'ve overcooked your \'training dose\' – bingo! enter – calf or Achilles twang.  I recommend laying off the training for a day or two.  Before returning throw in 2 or 3 sets of simple calf raises.  With straight legs simply hang your heels off a step and slowly l<img class=\"alignright size-medium wp-image-4039\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/maxresdefault-7-300x169.jpg\" alt=\"maxresdefault (7)\" width=\"300\" height=\"169\" />ower your heels while controlling the movement.  Once at your end range raise yourself quickly into full contraction of your calf muscle groups.  Repeat this movement x 10.  Oh, and remember to drop your training intensity by 10% for your next couple of training runs.\r\n\r\nYou’re moving fairly well and would really like to step things up.  Before amping up your speed, try running barefeet on grass.  This is a super way to fire up your natural foot mechanics, increase your running cadence (turnover), and soften the day in day out blows of concrete impact costs.  I’d start with just 15-20 minutes on a flattish grassy pitch performed at your 70% of max effort.  Yes, it a good sign when your feet feel tingly post run.\r\n\r\nIf you’d like to post your best time, know that 98% of missed\r\nendurance goals reflect a poor last ¼ of the race.  While reasons may seem obvious, I’m convinced it’s more mental blocks than physical.  I recommend pushing just that little bit harder in the last 25% of every workout in lead up to the race.  Practice tolerating that race-like discomfort so you’ll well tuned for that final pain fest on race day.\r\n\r\n&nbsp;</blockquote>\r\n<span style=\"color: #ff9900;\"><strong><em>GROUP 2 – Tips </em></strong></span>\r\n<blockquote>Download a free metronome App.  Gibson guitar App is a ripper.  Throw in your headphones and set your tempo to 85 beats per minute.  Focus on hitting the beat on your left foot strike (of course right will also work!!).  Irrespective of terrain, heat or wind, hit on that beat.  Be sure to maintain your ‘well controlled’ 70-80% intensity – but no harder.  It’s likely your heart rate may rev a little higher initially but following a few <img class=\"alignright wp-image-4040\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/hqdefault-3-300x225.jpg\" alt=\"hqdefault (3)\" width=\"236\" height=\"177\" />controlled runs it should return to your normal ‘steady paced’ zone.\r\n\r\nIf you’re looking for a little motivation grab yourself some new wheels.  I strongly recommend the HOKA brand (I am not paid by them).  They may look a little bulky at first glance, but trust me, they really do feel damn comfy particularly towards the end of runs when your form often falls apart. This usually increases your cost of impact.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #ff00ff;\"><strong><em>GROUP 3 – Tips</em></strong></span>\r\n<blockquote>Music has been well proven to decrease exercise perceived stress.  So get yourself a list of your favourite tunes, kit up, and get moving. Whatever it takes to redirect exercise brain stress.<img class=\"alignright wp-image-4041\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/download-4-1.jpg\" alt=\"download (4)\" width=\"140\" height=\"105\" />\r\n\r\nBuild ‘more’ incidental exercise into your week.  Park an extra street away, take the stairs, and stand up more frequently throughout your day.  This practice might just be the thing that leads to more committed training.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-3/\"><em><strong>TAKE TO ME C2S TIPS # 3 - THE COURSE BY VIDEO</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 2','','inherit','closed','closed','','3357-revision-v1','','','2016-07-06 04:09:11','2016-07-06 04:09:11','',3357,'http://balancehealthprograms.com.au/3357-revision-v1/',0,'revision','',0),(3368,2,'2016-07-06 04:10:07','2016-07-06 04:10:07','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>City to Surf Preparation tips #2</em></strong></span></h1>\r\n&nbsp;\r\n\r\nBelow I’ve offered up preparation <strong><em>tips</em></strong> based on <u>your</u> commitment and interest towards this year’s event.<img class=\"alignright wp-image-4003\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/download-3-300x203.jpg\" alt=\"download (3)\" width=\"322\" height=\"218\" />\r\n\r\n&nbsp;\r\n\r\nCheck out the group that best represents your interest to date.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<blockquote><span style=\"color: #ffff00;\"><strong>GROUP 1</strong> </span>- I’m psyched, I’m loving regular training and I’m now want to rev things up.\r\n\r\n<span style=\"color: #ff9900;\"><strong>GROUP 2</strong></span> – I’ve peeled off a few runs and if it wasn’t so cold I’d be training daily.\r\n\r\n<span style=\"color: #ff00ff;\"><strong>GROUP 3</strong></span> – Yeah OK, back off, I know I’m it\'s coming up, relax already, I’ll get moving next week, which still leaves me plenty of time to feature amongst the Kenyans.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffff00;\"><strong><em>GROUP 1 - Tips</em></strong></span>\r\n<blockquote>Damn it, given you were so keen with your training you\'ve overcooked your \'training dose\' – bingo! enter – calf or Achilles twang.  I recommend laying off the training for a day or two.  Before returning throw in 2 or 3 sets of simple calf raises.  With straight legs simply hang your heels off a step and slowly l<img class=\"alignright size-medium wp-image-4039\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/maxresdefault-7-300x169.jpg\" alt=\"maxresdefault (7)\" width=\"300\" height=\"169\" />ower your heels while controlling the movement.  Once at your end range raise yourself quickly into full contraction of your calf muscle groups.  Repeat this movement x 10.  Oh, and remember to drop your training intensity by 10% for your next couple of training runs.\r\n\r\nYou’re moving fairly well and would really like to step things up.  Before amping up your speed, try running barefeet on grass.  This is a super way to fire up your natural foot mechanics, increase your running cadence (turnover), and soften the day in day out blows of concrete impact costs.  I’d start with just 15-20 minutes on a flattish grassy pitch performed at your 70% of max effort.  Yes, it a good sign when your feet feel tingly post run.\r\n\r\nIf you’d like to post your best time, know that 98% of missed\r\nendurance goals reflect a poor last ¼ of the race.  While reasons may seem obvious, I’m convinced it’s more mental blocks than physical.  I recommend pushing just that little bit harder in the last 25% of every workout in lead up to the race.  Practice tolerating that race-like discomfort so you’ll well tuned for that final pain fest on race day.\r\n\r\n&nbsp;</blockquote>\r\n<span style=\"color: #ff9900;\"><strong><em>GROUP 2 – Tips </em></strong></span>\r\n<blockquote>Download a free metronome App.  Gibson guitar App is a ripper.  Throw in your headphones and set your tempo to 85 beats per minute.  Focus on hitting the beat on your left foot strike (of course right will also work!!).  Irrespective of terrain, heat or wind, hit on that beat.  Be sure to maintain your ‘well controlled’ 70-80% intensity – but no harder.  It’s likely your heart rate may rev a little higher initially but following a few <img class=\"alignright wp-image-4040\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/hqdefault-3-300x225.jpg\" alt=\"hqdefault (3)\" width=\"189\" height=\"142\" />controlled runs it should return to your normal ‘steady paced’ zone.\r\n\r\nIf you’re looking for a little motivation grab yourself some new wheels.  I strongly recommend the HOKA brand (I am not paid by them).  They may look a little bulky at first glance, but trust me, they really do feel damn comfy particularly towards the end of runs when your form often falls apart. This usually increases your cost of impact.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #ff00ff;\"><strong><em>GROUP 3 – Tips</em></strong></span>\r\n<blockquote>Music has been well proven to decrease exercise perceived stress.  So get yourself a list of your favourite tunes, kit up, and get moving. Whatever it takes to redirect exercise brain stress.<img class=\"alignright wp-image-4041\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/07/download-4-1.jpg\" alt=\"download (4)\" width=\"140\" height=\"105\" />\r\n\r\nBuild ‘more’ incidental exercise into your week.  Park an extra street away, take the stairs, and stand up more frequently throughout your day.  This practice might just be the thing that leads to more committed training.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-3/\"><em><strong>TAKE TO ME C2S TIPS # 3 - THE COURSE BY VIDEO</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 2','','inherit','closed','closed','','3357-revision-v1','','','2016-07-06 04:10:07','2016-07-06 04:10:07','',3357,'http://balancehealthprograms.com.au/3357-revision-v1/',0,'revision','',0),(3371,2,'2016-07-19 22:04:46','2016-07-19 22:04:46','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>CITY TO SURF TIPS # 5</em></strong></span></h1>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Countering the dreaded 9km mark – and the “Giving Up Syndrome”</strong></em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s C2S tips largely focus on your <strong><em>race day emotions</em></strong> and not so much on your physical fitness.\r\n\r\n&nbsp;\r\n\r\nMore so, I’ll offer up a few self-taught tricks you can employ to overcome the inevitable <img class=\"alignright size-medium wp-image-3811\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/brain-1295128_960_720-300x150.png\" alt=\"brain-1295128_960_720\" width=\"300\" height=\"150\" />negative and performance limiting emotions you’ll likely face at some point during the race.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Race Day Emotions</strong>; by that I mean, irrespective of your training preparation, your increasing) fitness, or your running/ walking talent (as in your economy of movement), it’s likely you’ll be emotionally challenged at some point in the race.   Motivation is more challenged for those who wish to finish in their best possible time.\r\n\r\n&nbsp;\r\n\r\nThese motivational challenges are simply how a healthy brain <em>usually</em> works.   Let me explain.\r\n\r\n&nbsp;\r\n\r\nDon’t be surprised if you experienced the following when you hitting the 9km mark, still with 5kms to complete; I’ve had enough now, I’m over this, I’m too hot, I’m hungry, I’m cramping, I don’t need this sh!t, m legs are toast, my body can’t take this anymore, and, worst of all, I AM DONE!\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why is this?</strong></span></blockquote>\r\nYour healthy brain is designed to keep you safe at all times.  Completing 14kms with lengthy uphill spikes, much of it <em>usually</em> into the wind, and, with increasing seas<img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />onal temperatures isn’t really what your brain had in mind to maintain your good health.  So, to be certain you’re not doing damage to yourself your brain’s innate default checklist kicks into action.\r\n\r\nAgain, this inbuilt safety program applies to both those hammering away up the pointy end of the race, or, for those somewhere near the back of the field simply looking to complete a once seemingly incomprehensible challenge.  So, I’ve told you they’re coming, so be ready for them.\r\n\r\nRight then, the good news is it’s been well proven by experts these <em>negative</em> emotions are usually just illusory perceptions.  You are NOT, in fact, busted as you currently believe (or perceive). You are not running out of gas (energy in the form of glycogen [sugar]), your legs are still well good enough to continue at your current pace, and yes, you can finish all the way to the finish line strongly.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #993366;\"><span style=\"color: #00ffff;\">Believe me, and believe yourself, you are capable.</span> </span></strong></blockquote>\r\n&nbsp;\r\n\r\nYou are capable of holding your pace (through the dreaded 9km mark) because I guarantee if you stand at the finish line of the C2S you’ll see near 99% of runners hammer as hard as they can over the last 400 metres.  Most of these people, if asked, would swear they were well and truly spent at the 9km mark.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why the 9km mark?</strong></span></blockquote>\r\n&nbsp;\r\n\r\nPerformance-limiting perceptions usually take effect around the 70% mark relative to the race distance (14kms in this case). The 30km in the marathon usually offers up a dark place and around the 60-minute mark in a game of footy. At this point in the C2S you’ve already logged a good chunk of the race, BUT, your brain knows, unfortunately, you still have a good chunk to go.   Again, please remember this is just your brain monitoring your safety and continued well-being.\r\n\r\nBelow I’ve listed a few tips to <em>focus</em> to consider, more so focus on when the devil on your right shoulders suggests you’re done.  The tips are intended to help you dissociate from negative performance limiting emotions. And, in doing so, allow you to finish strongly as I know you can.\r\n<blockquote><strong>Throw water on your face</strong> – yes, consider helping yourself to a sip or two, but throwing water over your face does work wonders. Your brain will detect an instant cooling effect, and yes, you’ll instantly feel better, well, at least momentarily.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Carb hit</strong> – I’d like to make clear I most certainly DO <img class=\"alignright wp-image-3813\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Brain_power-300x169.jpg\" alt=\"Brain_power\" width=\"243\" height=\"137\" />NOT believe consuming copious qualities of refined sugar (gels, Gatorade, energy drinks or bars) is in your best interest. I do believe however small hits of sugar dabbed intermittently on your tongue most certainly can alleviate the ‘give up’ syndrome. I guess it’s your brain receiving assurance you still do indeed have plenty of fuel left to burn, and as such, will reduce your perceived discomfort.  **Cramping can be associated with the ‘give up’ syndrome.  If you encounter cramp (and yes they suck), focus on your controlled breathing, drink a little salty carb, continue slowly, and bingo, usually you’re good to go again.  A little caffeine has also been proven to improve one\'s motivation.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Relax your shoulders</strong> – commonly, most people under stress scrunch their shoulders. So, remind yourself frequently to relax your neck and shoulders.  I’ve found a small texture mark on my hand helps me remember this simple but effective cue.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Focus on someone in front</strong> – there’s no doubt drafting, as in running directly behind someone helps maintain your current pace. No, unlike in cycling where the rider in front acts as a wind break, in running, advantages seems to be more mental.  Essentially it’s letting the person front do the brain work.  Your brain, like your body, draws from an energy tank.  You want brain juices remaining for the much needed final 2 kms, draw brain energy from someone else.  Even running side by side (pacing off) works well to hold your best efforts.</blockquote>\r\n&nbsp;\r\n<blockquote>Finally, your <strong>training</strong> should be designed and considered as race practice. Training, essentially, when it comes to game/ race dynamics, and after of course, you’ve build your healthy base (aerobic) conditioning, should be focussed on building your confidence.  The purpose of training is to assure your brain you’re good enough to nail this race at your best pace. So practice your intended race pace and be sure to finish workouts harder than you start.</blockquote>\r\n&nbsp;\r\n\r\nIn finishing remember when you <em>think</em> you’re done, and you <em>can’t</em> continue either at your <img class=\"alignright size-medium wp-image-3812\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Lance_Armstrong_MidiLibre_2002-300x185.jpg\" alt=\"Lance_Armstrong_MidiLibre_2002\" width=\"300\" height=\"185\" />current pace, or worst still, at all, know you’re healthy brain is just doing it’s job – in keeping you healthy.  It’s just your brain playing tricks on you, where in fact you have plenty in reserve.  In fact, experts claim these negative emotions take effect with at least 50% of effort still remaining.  It’s suggested the very best athletes can (mentally) push this 50% safety threshold upward to 80% before they too are challenged with slow, stop or give up.\r\n\r\nNot long now till race day.\r\n\r\nStay healthy\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a href=\"http://balancehealthprograms.com.au/city-to-surf-tips-6/\">TAKE ME TO C2S TIPS # 6</a></em></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 5','','publish','closed','closed','','city-to-surf-tips-5','','','2016-08-01 05:11:27','2016-08-01 05:11:27','',0,'http://balancehealthprograms.com.au/?page_id=3371',0,'page','',0),(3372,2,'2016-07-19 22:04:46','2016-07-19 22:04:46','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>CITY TO SURF TIPS # 5</em></strong></span></h1>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Countering the dreaded 9km mark – and the “Giving Up Syndrome”</strong></em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s C2S tips largely focus on your <strong><em>race day emotions</em></strong> and not so much on your physical fitness.\r\n\r\n&nbsp;\r\n\r\nMore so, I’ll offer up a few self-taught tricks you can employ to overcome the inevitable <img class=\"alignright size-medium wp-image-3811\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/brain-1295128_960_720-300x150.png\" alt=\"brain-1295128_960_720\" width=\"300\" height=\"150\" />negative and performance limiting emotions you’ll likely face at some point during the race.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Race Day Emotions</strong>; by that I mean, irrespective of your training preparation, your increasing) fitness, or your running/ walking talent (as in your economy of movement), it’s likely you’ll be emotionally challenged at some point in the race.   Motivation is more challenged for those who wish to finish in their best possible time.\r\n\r\n&nbsp;\r\n\r\nThese motivational challenges are simply how a healthy brain <em>usually</em> works.   Let me explain.\r\n\r\n&nbsp;\r\n\r\nDon’t be surprised if you experienced the following when you hitting the 9km mark, still with 5kms to complete; I’ve had enough now, I’m over this, I’m too hot, I’m hungry, I’m cramping, I don’t need this sh!t, m legs are toast, my body can’t take this anymore, and, worst of all, I AM DONE!\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Why is this?</strong></span></blockquote>\r\nYour healthy brain is designed to keep you safe at all times.  Completing 14kms with lengthy uphill spikes, much of it <em>usually</em> into the wind, and, with increasing seasonal temperatures isn’t really what your brain had in mind to maintain your good health.  So, to be certain you’re not doing damage to yourself your brain’s innate default checklist kicks into action.\r\n\r\nAgain, this inbuilt safety program applies to both those hammering away up the pointy end of the race, or, for those somewhere near the back of the field simply looking to complete a once seemingly incomprehensible challenge.  So, I’ve told you they’re coming, so be ready for them.\r\n\r\nRight then, the good news is it’s been well proven by experts these <em>negative</em> emotions are <img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />usually just illusory perceptions.  You are NOT, in fact, busted as you currently believe (or perceive). You are not running out of gas (energy in the form of glycogen [sugar]), your legs are still well good enough to continue at your current pace, and yes, you can finish all the way to the finish line strongly.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #993366;\">Believe me, and believe yourself, you are capable. </span></strong></blockquote>\r\n&nbsp;\r\n\r\nYou are capable of holding your pace (through the dreaded 9km mark) because I guarantee if you stand at the finish line of the C2S you’ll see near 99% of runners hammer as hard as they can over the last 400 metres.  Most of these people, if asked, would swear they were well and truly spent at the 9km mark.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Why the 9km mark?</strong></span></blockquote>\r\n&nbsp;\r\n\r\nPerformance-limiting perceptions usually take effect around the 70% mark relative to the race distance (14kms in this case). The 30km in the marathon usually offers up a dark place and around the 60-minute mark in a game of footy. At this point in the C2S you’ve already logged a good chunk of the race, BUT, your brain knows, unfortunately, you still have a good chunk to go.   Again, please remember this is just your brain monitoring your safety and continued well-being.\r\n\r\nBelow I’ve listed a few tips to <em>focus</em> to consider, more so focus on when the devil on your right shoulders suggests you’re done.  The tips are intended to help you dissociate from negative performance limiting emotions. And, in doing so, allow you to finish strongly as I know you can.\r\n<blockquote><strong>Throw water on your face</strong> – yes, consider helping yourself to a sip or two, but throwing water over your face does work wonders. Your brain will detect an instant cooling effect, and yes, you’ll instantly feel better, well, at least momentarily.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Carb hit</strong> – I’d like to make clear I most certainly DO <img class=\"alignright wp-image-3813\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Brain_power-300x169.jpg\" alt=\"Brain_power\" width=\"243\" height=\"137\" />NOT believe consuming copious qualities of refined sugar (gels, Gatorade, energy drinks or bars) is in your best interest. I do believe however small hits of sugar dabbed intermittently on your tongue most certainly can alleviate the ‘give up’ syndrome. I guess it’s your brain receiving assurance you still do indeed have plenty of fuel left to burn, and as such, will reduce your perceived discomfort.  **Cramping can be associated with the ‘give up’ syndrome.  If you encounter cramp (and yes they suck), focus on your controlled breathing, drink a little salty carb, continue slowly, and bingo, usually you’re good to go again.  A little caffeine has also been proven to improve one\'s motivation.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Relax your shoulders</strong> – commonly, most people under stress scrunch their shoulders. So, remind yourself frequently to relax your neck and shoulders.  I’ve found a small texture mark on my hand helps me remember this simple but effective cue.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Focus on someone in front</strong> – there’s no doubt drafting, as in running directly behind someone helps maintain your current pace. No, unlike in cycling where the rider in front acts as a wind break, in running, advantages seems to be more mental.  Essentially it’s letting the person front do the brain work.  Your brain, like your body, draws from an energy tank.  You want brain juices remaining for the much needed final 2 kms, draw brain energy from someone else.  Even running side by side (pacing off) works well to hold your best efforts.</blockquote>\r\n&nbsp;\r\n<blockquote>Finally, your <strong>training</strong> should be designed and considered as race practice. Training, essentially, when it comes to game/ race dynamics, and after of course, you’ve build your healthy base (aerobic) conditioning, should be focussed on building your confidence.  The purpose of training is to assure your brain you’re good enough to nail this race at your best pace. So practice your intended race pace and be sure to finish workouts harder than you start.</blockquote>\r\n&nbsp;\r\n\r\nIn finishing remember when you <em>think</em> you’re done, and you <em>can’t</em> continue either at your <img class=\"alignright size-medium wp-image-3812\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Lance_Armstrong_MidiLibre_2002-300x185.jpg\" alt=\"Lance_Armstrong_MidiLibre_2002\" width=\"300\" height=\"185\" />current pace, or worst still, at all, know you’re healthy brain is just doing it’s job – in keeping you healthy.  It’s just your brain playing tricks on you, where in fact you have plenty in reserve.  In fact, experts claim these negative emotions take effect with at least 50% of effort still remaining.  It’s suggested the very best athletes can (mentally) push this 50% safety threshold upward to 80% before they too are challenged with slow, stop or give up.\r\n\r\nNot long now till race day.\r\n\r\nStay healthy','CITY TO SURF TIPS # 5','','inherit','closed','closed','','3371-revision-v1','','','2016-07-19 22:04:46','2016-07-19 22:04:46','',3371,'http://balancehealthprograms.com.au/3371-revision-v1/',0,'revision','',0),(3373,2,'2016-07-19 22:05:50','2016-07-19 22:05:50','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>CITY TO SURF TIPS # 5</em></strong></span></h1>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Countering the dreaded 9km mark – and the “Giving Up Syndrome”</strong></em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s C2S tips largely focus on your <strong><em>race day emotions</em></strong> and not so much on your physical fitness.\r\n\r\n&nbsp;\r\n\r\nMore so, I’ll offer up a few self-taught tricks you can employ to overcome the inevitable <img class=\"alignright size-medium wp-image-3811\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/brain-1295128_960_720-300x150.png\" alt=\"brain-1295128_960_720\" width=\"300\" height=\"150\" />negative and performance limiting emotions you’ll likely face at some point during the race.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Race Day Emotions</strong>; by that I mean, irrespective of your training preparation, your increasing) fitness, or your running/ walking talent (as in your economy of movement), it’s likely you’ll be emotionally challenged at some point in the race.   Motivation is more challenged for those who wish to finish in their best possible time.\r\n\r\n&nbsp;\r\n\r\nThese motivational challenges are simply how a healthy brain <em>usually</em> works.   Let me explain.\r\n\r\n&nbsp;\r\n\r\nDon’t be surprised if you experienced the following when you hitting the 9km mark, still with 5kms to complete; I’ve had enough now, I’m over this, I’m too hot, I’m hungry, I’m cramping, I don’t need this sh!t, m legs are toast, my body can’t take this anymore, and, worst of all, I AM DONE!\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why is this?</strong></span></blockquote>\r\nYour healthy brain is designed to keep you safe at all times.  Completing 14kms with lengthy uphill spikes, much of it <em>usually</em> into the wind, and, with increasing seasonal temperatures isn’t really what your brain had in mind to maintain your good health.  So, to be certain you’re not doing damage to yourself your brain’s innate default checklist kicks into action.\r\n\r\nAgain, this inbuilt safety program applies to both those hammering away up the pointy end of the race, or, for those somewhere near the back of the field simply looking to complete a once seemingly incomprehensible challenge.  So, I’ve told you they’re coming, so be ready for them.\r\n\r\nRight then, the good news is it’s been well proven by experts these <em>negative</em> emotions are <img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />usually just illusory perceptions.  You are NOT, in fact, busted as you currently believe (or perceive). You are not running out of gas (energy in the form of glycogen [sugar]), your legs are still well good enough to continue at your current pace, and yes, you can finish all the way to the finish line strongly.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #993366;\"><span style=\"color: #00ffff;\">Believe me, and believe yourself, you are capable.</span> </span></strong></blockquote>\r\n&nbsp;\r\n\r\nYou are capable of holding your pace (through the dreaded 9km mark) because I guarantee if you stand at the finish line of the C2S you’ll see near 99% of runners hammer as hard as they can over the last 400 metres.  Most of these people, if asked, would swear they were well and truly spent at the 9km mark.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why the 9km mark?</strong></span></blockquote>\r\n&nbsp;\r\n\r\nPerformance-limiting perceptions usually take effect around the 70% mark relative to the race distance (14kms in this case). The 30km in the marathon usually offers up a dark place and around the 60-minute mark in a game of footy. At this point in the C2S you’ve already logged a good chunk of the race, BUT, your brain knows, unfortunately, you still have a good chunk to go.   Again, please remember this is just your brain monitoring your safety and continued well-being.\r\n\r\nBelow I’ve listed a few tips to <em>focus</em> to consider, more so focus on when the devil on your right shoulders suggests you’re done.  The tips are intended to help you dissociate from negative performance limiting emotions. And, in doing so, allow you to finish strongly as I know you can.\r\n<blockquote><strong>Throw water on your face</strong> – yes, consider helping yourself to a sip or two, but throwing water over your face does work wonders. Your brain will detect an instant cooling effect, and yes, you’ll instantly feel better, well, at least momentarily.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Carb hit</strong> – I’d like to make clear I most certainly DO <img class=\"alignright wp-image-3813\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Brain_power-300x169.jpg\" alt=\"Brain_power\" width=\"243\" height=\"137\" />NOT believe consuming copious qualities of refined sugar (gels, Gatorade, energy drinks or bars) is in your best interest. I do believe however small hits of sugar dabbed intermittently on your tongue most certainly can alleviate the ‘give up’ syndrome. I guess it’s your brain receiving assurance you still do indeed have plenty of fuel left to burn, and as such, will reduce your perceived discomfort.  **Cramping can be associated with the ‘give up’ syndrome.  If you encounter cramp (and yes they suck), focus on your controlled breathing, drink a little salty carb, continue slowly, and bingo, usually you’re good to go again.  A little caffeine has also been proven to improve one\'s motivation.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Relax your shoulders</strong> – commonly, most people under stress scrunch their shoulders. So, remind yourself frequently to relax your neck and shoulders.  I’ve found a small texture mark on my hand helps me remember this simple but effective cue.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Focus on someone in front</strong> – there’s no doubt drafting, as in running directly behind someone helps maintain your current pace. No, unlike in cycling where the rider in front acts as a wind break, in running, advantages seems to be more mental.  Essentially it’s letting the person front do the brain work.  Your brain, like your body, draws from an energy tank.  You want brain juices remaining for the much needed final 2 kms, draw brain energy from someone else.  Even running side by side (pacing off) works well to hold your best efforts.</blockquote>\r\n&nbsp;\r\n<blockquote>Finally, your <strong>training</strong> should be designed and considered as race practice. Training, essentially, when it comes to game/ race dynamics, and after of course, you’ve build your healthy base (aerobic) conditioning, should be focussed on building your confidence.  The purpose of training is to assure your brain you’re good enough to nail this race at your best pace. So practice your intended race pace and be sure to finish workouts harder than you start.</blockquote>\r\n&nbsp;\r\n\r\nIn finishing remember when you <em>think</em> you’re done, and you <em>can’t</em> continue either at your <img class=\"alignright size-medium wp-image-3812\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Lance_Armstrong_MidiLibre_2002-300x185.jpg\" alt=\"Lance_Armstrong_MidiLibre_2002\" width=\"300\" height=\"185\" />current pace, or worst still, at all, know you’re healthy brain is just doing it’s job – in keeping you healthy.  It’s just your brain playing tricks on you, where in fact you have plenty in reserve.  In fact, experts claim these negative emotions take effect with at least 50% of effort still remaining.  It’s suggested the very best athletes can (mentally) push this 50% safety threshold upward to 80% before they too are challenged with slow, stop or give up.\r\n\r\nNot long now till race day.\r\n\r\nStay healthy','CITY TO SURF TIPS # 5','','inherit','closed','closed','','3371-revision-v1','','','2016-07-19 22:05:50','2016-07-19 22:05:50','',3371,'http://balancehealthprograms.com.au/3371-revision-v1/',0,'revision','',0),(3374,2,'2016-07-19 22:06:17','2016-07-19 22:06:17','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>CITY TO SURF TIPS # 5</em></strong></span></h1>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Countering the dreaded 9km mark – and the “Giving Up Syndrome”</strong></em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s C2S tips largely focus on your <strong><em>race day emotions</em></strong> and not so much on your physical fitness.\r\n\r\n&nbsp;\r\n\r\nMore so, I’ll offer up a few self-taught tricks you can employ to overcome the inevitable <img class=\"alignright size-medium wp-image-3811\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/brain-1295128_960_720-300x150.png\" alt=\"brain-1295128_960_720\" width=\"300\" height=\"150\" />negative and performance limiting emotions you’ll likely face at some point during the race.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Race Day Emotions</strong>; by that I mean, irrespective of your training preparation, your increasing) fitness, or your running/ walking talent (as in your economy of movement), it’s likely you’ll be emotionally challenged at some point in the race.   Motivation is more challenged for those who wish to finish in their best possible time.\r\n\r\n&nbsp;\r\n\r\nThese motivational challenges are simply how a healthy brain <em>usually</em> works.   Let me explain.\r\n\r\n&nbsp;\r\n\r\nDon’t be surprised if you experienced the following when you hitting the 9km mark, still with 5kms to complete; I’ve had enough now, I’m over this, I’m too hot, I’m hungry, I’m cramping, I don’t need this sh!t, m legs are toast, my body can’t take this anymore, and, worst of all, I AM DONE!\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why is this?</strong></span></blockquote>\r\nYour healthy brain is designed to keep you safe at all times.  Completing 14kms with lengthy uphill spikes, much of it <em>usually</em> into the wind, and, with increasing seasonal temperatures isn’t really what your brain had in mind to maintain your good health.  So, to be certain you’re not doing damage to yourself your brain’s innate default checklist kicks into action.\r\n\r\nAgain, this inbuilt safety program applies to both those hammering away up the pointy end of the race, or, for those somewhere near the back of the field simply looking t<img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />o complete a once seemingly incomprehensible challenge.  So, I’ve told you they’re coming, so be ready for them.\r\n\r\nRight then, the good news is it’s been well proven by experts these <em>negative</em> emotions are usually just illusory perceptions.  You are NOT, in fact, busted as you currently believe (or perceive). You are not running out of gas (energy in the form of glycogen [sugar]), your legs are still well good enough to continue at your current pace, and yes, you can finish all the way to the finish line strongly.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #993366;\"><span style=\"color: #00ffff;\">Believe me, and believe yourself, you are capable.</span> </span></strong></blockquote>\r\n&nbsp;\r\n\r\nYou are capable of holding your pace (through the dreaded 9km mark) because I guarantee if you stand at the finish line of the C2S you’ll see near 99% of runners hammer as hard as they can over the last 400 metres.  Most of these people, if asked, would swear they were well and truly spent at the 9km mark.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why the 9km mark?</strong></span></blockquote>\r\n&nbsp;\r\n\r\nPerformance-limiting perceptions usually take effect around the 70% mark relative to the race distance (14kms in this case). The 30km in the marathon usually offers up a dark place and around the 60-minute mark in a game of footy. At this point in the C2S you’ve already logged a good chunk of the race, BUT, your brain knows, unfortunately, you still have a good chunk to go.   Again, please remember this is just your brain monitoring your safety and continued well-being.\r\n\r\nBelow I’ve listed a few tips to <em>focus</em> to consider, more so focus on when the devil on your right shoulders suggests you’re done.  The tips are intended to help you dissociate from negative performance limiting emotions. And, in doing so, allow you to finish strongly as I know you can.\r\n<blockquote><strong>Throw water on your face</strong> – yes, consider helping yourself to a sip or two, but throwing water over your face does work wonders. Your brain will detect an instant cooling effect, and yes, you’ll instantly feel better, well, at least momentarily.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Carb hit</strong> – I’d like to make clear I most certainly DO <img class=\"alignright wp-image-3813\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Brain_power-300x169.jpg\" alt=\"Brain_power\" width=\"243\" height=\"137\" />NOT believe consuming copious qualities of refined sugar (gels, Gatorade, energy drinks or bars) is in your best interest. I do believe however small hits of sugar dabbed intermittently on your tongue most certainly can alleviate the ‘give up’ syndrome. I guess it’s your brain receiving assurance you still do indeed have plenty of fuel left to burn, and as such, will reduce your perceived discomfort.  **Cramping can be associated with the ‘give up’ syndrome.  If you encounter cramp (and yes they suck), focus on your controlled breathing, drink a little salty carb, continue slowly, and bingo, usually you’re good to go again.  A little caffeine has also been proven to improve one\'s motivation.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Relax your shoulders</strong> – commonly, most people under stress scrunch their shoulders. So, remind yourself frequently to relax your neck and shoulders.  I’ve found a small texture mark on my hand helps me remember this simple but effective cue.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Focus on someone in front</strong> – there’s no doubt drafting, as in running directly behind someone helps maintain your current pace. No, unlike in cycling where the rider in front acts as a wind break, in running, advantages seems to be more mental.  Essentially it’s letting the person front do the brain work.  Your brain, like your body, draws from an energy tank.  You want brain juices remaining for the much needed final 2 kms, draw brain energy from someone else.  Even running side by side (pacing off) works well to hold your best efforts.</blockquote>\r\n&nbsp;\r\n<blockquote>Finally, your <strong>training</strong> should be designed and considered as race practice. Training, essentially, when it comes to game/ race dynamics, and after of course, you’ve build your healthy base (aerobic) conditioning, should be focussed on building your confidence.  The purpose of training is to assure your brain you’re good enough to nail this race at your best pace. So practice your intended race pace and be sure to finish workouts harder than you start.</blockquote>\r\n&nbsp;\r\n\r\nIn finishing remember when you <em>think</em> you’re done, and you <em>can’t</em> continue either at your <img class=\"alignright size-medium wp-image-3812\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Lance_Armstrong_MidiLibre_2002-300x185.jpg\" alt=\"Lance_Armstrong_MidiLibre_2002\" width=\"300\" height=\"185\" />current pace, or worst still, at all, know you’re healthy brain is just doing it’s job – in keeping you healthy.  It’s just your brain playing tricks on you, where in fact you have plenty in reserve.  In fact, experts claim these negative emotions take effect with at least 50% of effort still remaining.  It’s suggested the very best athletes can (mentally) push this 50% safety threshold upward to 80% before they too are challenged with slow, stop or give up.\r\n\r\nNot long now till race day.\r\n\r\nStay healthy','CITY TO SURF TIPS # 5','','inherit','closed','closed','','3371-revision-v1','','','2016-07-19 22:06:17','2016-07-19 22:06:17','',3371,'http://balancehealthprograms.com.au/3371-revision-v1/',0,'revision','',0),(3375,2,'2016-07-19 22:06:37','2016-07-19 22:06:37','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>CITY TO SURF TIPS # 5</em></strong></span></h1>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Countering the dreaded 9km mark – and the “Giving Up Syndrome”</strong></em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s C2S tips largely focus on your <strong><em>race day emotions</em></strong> and not so much on your physical fitness.\r\n\r\n&nbsp;\r\n\r\nMore so, I’ll offer up a few self-taught tricks you can employ to overcome the inevitable <img class=\"alignright size-medium wp-image-3811\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/brain-1295128_960_720-300x150.png\" alt=\"brain-1295128_960_720\" width=\"300\" height=\"150\" />negative and performance limiting emotions you’ll likely face at some point during the race.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Race Day Emotions</strong>; by that I mean, irrespective of your training preparation, your increasing) fitness, or your running/ walking talent (as in your economy of movement), it’s likely you’ll be emotionally challenged at some point in the race.   Motivation is more challenged for those who wish to finish in their best possible time.\r\n\r\n&nbsp;\r\n\r\nThese motivational challenges are simply how a healthy brain <em>usually</em> works.   Let me explain.\r\n\r\n&nbsp;\r\n\r\nDon’t be surprised if you experienced the following when you hitting the 9km mark, still with 5kms to complete; I’ve had enough now, I’m over this, I’m too hot, I’m hungry, I’m cramping, I don’t need this sh!t, m legs are toast, my body can’t take this anymore, and, worst of all, I AM DONE!\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why is this?</strong></span></blockquote>\r\nYour healthy brain is designed to keep you safe at all times.  Completing 14kms with lengthy uphill spikes, much of it <em>usually</em> into the wind, and, with increasing seas<img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />onal temperatures isn’t really what your brain had in mind to maintain your good health.  So, to be certain you’re not doing damage to yourself your brain’s innate default checklist kicks into action.\r\n\r\nAgain, this inbuilt safety program applies to both those hammering away up the pointy end of the race, or, for those somewhere near the back of the field simply looking to complete a once seemingly incomprehensible challenge.  So, I’ve told you they’re coming, so be ready for them.\r\n\r\nRight then, the good news is it’s been well proven by experts these <em>negative</em> emotions are usually just illusory perceptions.  You are NOT, in fact, busted as you currently believe (or perceive). You are not running out of gas (energy in the form of glycogen [sugar]), your legs are still well good enough to continue at your current pace, and yes, you can finish all the way to the finish line strongly.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #993366;\"><span style=\"color: #00ffff;\">Believe me, and believe yourself, you are capable.</span> </span></strong></blockquote>\r\n&nbsp;\r\n\r\nYou are capable of holding your pace (through the dreaded 9km mark) because I guarantee if you stand at the finish line of the C2S you’ll see near 99% of runners hammer as hard as they can over the last 400 metres.  Most of these people, if asked, would swear they were well and truly spent at the 9km mark.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why the 9km mark?</strong></span></blockquote>\r\n&nbsp;\r\n\r\nPerformance-limiting perceptions usually take effect around the 70% mark relative to the race distance (14kms in this case). The 30km in the marathon usually offers up a dark place and around the 60-minute mark in a game of footy. At this point in the C2S you’ve already logged a good chunk of the race, BUT, your brain knows, unfortunately, you still have a good chunk to go.   Again, please remember this is just your brain monitoring your safety and continued well-being.\r\n\r\nBelow I’ve listed a few tips to <em>focus</em> to consider, more so focus on when the devil on your right shoulders suggests you’re done.  The tips are intended to help you dissociate from negative performance limiting emotions. And, in doing so, allow you to finish strongly as I know you can.\r\n<blockquote><strong>Throw water on your face</strong> – yes, consider helping yourself to a sip or two, but throwing water over your face does work wonders. Your brain will detect an instant cooling effect, and yes, you’ll instantly feel better, well, at least momentarily.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Carb hit</strong> – I’d like to make clear I most certainly DO <img class=\"alignright wp-image-3813\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Brain_power-300x169.jpg\" alt=\"Brain_power\" width=\"243\" height=\"137\" />NOT believe consuming copious qualities of refined sugar (gels, Gatorade, energy drinks or bars) is in your best interest. I do believe however small hits of sugar dabbed intermittently on your tongue most certainly can alleviate the ‘give up’ syndrome. I guess it’s your brain receiving assurance you still do indeed have plenty of fuel left to burn, and as such, will reduce your perceived discomfort.  **Cramping can be associated with the ‘give up’ syndrome.  If you encounter cramp (and yes they suck), focus on your controlled breathing, drink a little salty carb, continue slowly, and bingo, usually you’re good to go again.  A little caffeine has also been proven to improve one\'s motivation.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Relax your shoulders</strong> – commonly, most people under stress scrunch their shoulders. So, remind yourself frequently to relax your neck and shoulders.  I’ve found a small texture mark on my hand helps me remember this simple but effective cue.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Focus on someone in front</strong> – there’s no doubt drafting, as in running directly behind someone helps maintain your current pace. No, unlike in cycling where the rider in front acts as a wind break, in running, advantages seems to be more mental.  Essentially it’s letting the person front do the brain work.  Your brain, like your body, draws from an energy tank.  You want brain juices remaining for the much needed final 2 kms, draw brain energy from someone else.  Even running side by side (pacing off) works well to hold your best efforts.</blockquote>\r\n&nbsp;\r\n<blockquote>Finally, your <strong>training</strong> should be designed and considered as race practice. Training, essentially, when it comes to game/ race dynamics, and after of course, you’ve build your healthy base (aerobic) conditioning, should be focussed on building your confidence.  The purpose of training is to assure your brain you’re good enough to nail this race at your best pace. So practice your intended race pace and be sure to finish workouts harder than you start.</blockquote>\r\n&nbsp;\r\n\r\nIn finishing remember when you <em>think</em> you’re done, and you <em>can’t</em> continue either at your <img class=\"alignright size-medium wp-image-3812\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Lance_Armstrong_MidiLibre_2002-300x185.jpg\" alt=\"Lance_Armstrong_MidiLibre_2002\" width=\"300\" height=\"185\" />current pace, or worst still, at all, know you’re healthy brain is just doing it’s job – in keeping you healthy.  It’s just your brain playing tricks on you, where in fact you have plenty in reserve.  In fact, experts claim these negative emotions take effect with at least 50% of effort still remaining.  It’s suggested the very best athletes can (mentally) push this 50% safety threshold upward to 80% before they too are challenged with slow, stop or give up.\r\n\r\nNot long now till race day.\r\n\r\nStay healthy','CITY TO SURF TIPS # 5','','inherit','closed','closed','','3371-revision-v1','','','2016-07-19 22:06:37','2016-07-19 22:06:37','',3371,'http://balancehealthprograms.com.au/3371-revision-v1/',0,'revision','',0),(3376,2,'2016-07-19 22:07:31','2016-07-19 22:07:31','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>City to Surf Tips 2016</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong><em>**Today\'s tips are appropriate for all fitness levels.</em>  </strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tackling <span style=\"color: #ff0000;\">“Heartbreak Hill”</span> </strong></h4>\r\n&nbsp;\r\n\r\n<em>For those who are yet to tackle the infamous ‘heartbreak hill’, but have heard about it, really, it most certainly shouldn’t be something to worry about.</em>\r\n\r\n[caption id=\"attachment_3799\" align=\"alignright\" width=\"267\"]<img class=\" wp-image-3799\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/12-1-300x225.jpg\" alt=\"OLYMPUS DIGITAL CAMERA\" width=\"267\" height=\"200\" /> OLYMPUS DIGITAL CAMERA[/caption]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>Around the 6 km mark of the C2S you’ll be asked to climb about 1500 metres at 3-4% gradient.  At this point in the race you should be well and truly warmed up, and, providing you employ the tips before, I’d reckon you’ll be just fine on race day. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tips for <span style=\"color: #ff0000;\">‘Heart break Hill\'</span></strong></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Defend your progress</strong></span> – forget about attacking your position in the race. Relax on making up time, forging ahead of someone, keeping up with you<img class=\"alignright size-medium wp-image-3798\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-1-300x193.jpg\" alt=\"026_05_b\" width=\"300\" height=\"193\" />r mate, or holding your pace via your new garmin gps watch.  Just consider the next 1500 as something you’ve just gotta get through while keeping much needed juice in the tank for the rest of your journey.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Control your breathing</strong> </span>– forget about what your heart watch watch, gps units pacing clock, or sweat monitors says - simply base your intensity – for this hill – on your breathing rate.  Your pace should reflect \'controlled breathing\' allowing for a simple 1-2 word answer if asked an (untimely) questioned.  Focus on your breathing opposed to making calculations on how much longer this damn hill will last.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shorten your stride</strong></span> – over-striding, or throwing your lead and landing leg out ahead of your hips will burn more juice – it’s as simple as that. So, take baby steps, make your strides easy and uncomplicated – no one should be able to hear you coming.  I like holding the same cadence (stride rate) through out the entire race.  This hill is no exception.  I try and keep my feet low to the ground and clicking over reasonably quickly (170 SPM).  Avoid thumping big strides at all costs.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shoulders back &amp; down</strong></span> – if you find your shoulders rounded forward and <img class=\"alignright wp-image-3797\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/gradient-300x108.jpg\" alt=\"gradient\" width=\"356\" height=\"128\" />your chin is inches from the ground you’ll likely find the rest of the run a thumping nightmare. Hold an upright posture – head up – shoulders back and down – and focus on something 50 metres ahead of you.  Avoid slapping your foot into the surface - this usually reflects poor unbalanced posture.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Surrender your position</strong></span> – back to tip #1. Just concede your position and time clock for the \'hill\'.  You’ll well and truly make up your ‘best’ position and time if you’ve still got a good tank of juice at the top.  Remember there’s still a long way to go.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ff0000;\"><strong>Also to consider;</strong></span></h4>\r\n<blockquote>Practicing your hill running economy in training.</blockquote>\r\n<blockquote>Perhaps throw in a few calf raises prior to your hill practicing s<img class=\"size-medium wp-image-3636 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/ronnn-300x199.jpg\" alt=\"ronnn\" width=\"300\" height=\"199\" />et.</blockquote>\r\n<blockquote>Use your arms a little more as you near the top.</blockquote>\r\n<blockquote>Descending on grass would be best - if possible.</blockquote>\r\n<blockquote>Throw in a few push ups before each hill rep - if training intervals.</blockquote>\r\n<blockquote>Mix up your hill length – and don’t disregard using a treadmill @ 4-7% gradient.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>HAPPY TRAINING</strong></em></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-5/\"><em><strong>TAKE ME TO TIPS # 5 - RACE BRAIN MOTIVATION</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 4','','publish','closed','closed','','city-to-surf-tips-4','','','2016-07-19 22:09:40','2016-07-19 22:09:40','',0,'http://balancehealthprograms.com.au/?page_id=3376',0,'page','',0),(3377,2,'2016-07-19 22:07:31','2016-07-19 22:07:31','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>City to Surf Tips 2016</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong><em>**Today\'s tips are appropriate for all fitness levels.</em>  </strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tackling <span style=\"color: #ff0000;\">“Heartbreak Hill”</span> </strong></h4>\r\n&nbsp;\r\n\r\n<em>For those who are yet to tackle the infamous ‘heartbreak hill’, but have heard about it, really, it most certainly shouldn’t be something to worry about.</em>\r\n\r\n[caption id=\"attachment_3799\" align=\"alignright\" width=\"267\"]<img class=\" wp-image-3799\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/12-1-300x225.jpg\" alt=\"OLYMPUS DIGITAL CAMERA\" width=\"267\" height=\"200\" /> OLYMPUS DIGITAL CAMERA[/caption]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>Around the 6 km mark of the C2S you’ll be asked to climb about 1500 metres at 3-4% gradient.  At this point in the race you should be well and truly warmed up, and, providing you employ the tips before, I’d reckon you’ll be just fine on race day. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tips for <span style=\"color: #ff0000;\">‘Heart break Hill\'</span></strong></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Defend your progress</strong></span> – forget about attacking your position in the race. Relax on making up time, forging ahead of someone, keeping up with you<img class=\"alignright size-medium wp-image-3798\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-1-300x193.jpg\" alt=\"026_05_b\" width=\"300\" height=\"193\" />r mate, or holding your pace via your new garmin gps watch.  Just consider the next 1500 as something you’ve just gotta get through while keeping much needed juice in the tank for the rest of your journey.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Control your breathing</strong> </span>– forget about what your heart watch watch, gps units pacing clock, or sweat monitors says - simply base your intensity – for this hill – on your breathing rate.  Your pace should reflect \'controlled breathing\' allowing for a simple 1-2 word answer if asked an (untimely) questioned.  Focus on your breathing opposed to making calculations on how much longer this damn hill will last.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shorten your stride</strong></span> – over-striding, or throwing your lead and landing leg out ahead of your hips will burn more juice – it’s as simple as that. So, take baby steps, make your strides easy and uncomplicated – no one should be able to hear you coming.  I like holding the same cadence (stride rate) through out the entire race.  This hill is no exception.  I try and keep my feet low to the ground and clicking over reasonably quickly (170 SPM).  Avoid thumping big strides at all costs.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shoulders back &amp; down</strong></span> – if you find your shoulders rounded forward and <img class=\"alignright wp-image-3797\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/gradient-300x108.jpg\" alt=\"gradient\" width=\"356\" height=\"128\" />your chin is inches from the ground you’ll likely find the rest of the run a thumping nightmare. Hold an upright posture – head up – shoulders back and down – and focus on something 50 metres ahead of you.  Avoid slapping your foot into the surface - this usually reflects poor unbalanced posture.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Surrender your position</strong></span> – back to tip #1. Just concede your position and time clock for the \'hill\'.  You’ll well and truly make up your ‘best’ position and time if you’ve still got a good tank of juice at the top.  Remember there’s still a long way to go.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ff0000;\"><strong>Also to consider;</strong></span></h4>\r\n<blockquote>Practicing your hill running economy in training.</blockquote>\r\n<blockquote>Perhaps throw in a few calf raises prior to your hill practicing s<img class=\"size-medium wp-image-3636 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/ronnn-300x199.jpg\" alt=\"ronnn\" width=\"300\" height=\"199\" />et.</blockquote>\r\n<blockquote>Use your arms a little more as you near the top.</blockquote>\r\n<blockquote>Descending on grass would be best - if possible.</blockquote>\r\n<blockquote>Throw in a few push ups before each hill rep - if training intervals.</blockquote>\r\n<blockquote>Mix up your hill length – and don’t disregard using a treadmill @ 4-7% gradient.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>HAPPY TRAINING</strong></em></span></h3>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><a href=\"http://www.bpsnowyhealth.com.au/city-to-surf-tips-5/\"><em><strong>TAKE ME TO TIPS # 5 - RACE BRAIN MOTIVATION</strong></em></a></h3>','CITY TO SURF TIPS # 4','','inherit','closed','closed','','3376-revision-v1','','','2016-07-19 22:07:31','2016-07-19 22:07:31','',3376,'http://balancehealthprograms.com.au/3376-revision-v1/',0,'revision','',0),(3378,2,'2016-07-19 22:09:11','2016-07-19 22:09:11','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>City to Surf Tips 2016</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong><em>**Today\'s tips are appropriate for all fitness levels.</em>  </strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tackling <span style=\"color: #ff0000;\">“Heartbreak Hill”</span> </strong></h4>\r\n&nbsp;\r\n\r\n<em>For those who are yet to tackle the infamous ‘heartbreak hill’, but have heard about it, really, it most certainly shouldn’t be something to worry about.</em>\r\n\r\n[caption id=\"attachment_3799\" align=\"alignright\" width=\"267\"]<img class=\" wp-image-3799\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/12-1-300x225.jpg\" alt=\"OLYMPUS DIGITAL CAMERA\" width=\"267\" height=\"200\" /> OLYMPUS DIGITAL CAMERA[/caption]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>Around the 6 km mark of the C2S you’ll be asked to climb about 1500 metres at 3-4% gradient.  At this point in the race you should be well and truly warmed up, and, providing you employ the tips before, I’d reckon you’ll be just fine on race day. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tips for <span style=\"color: #ff0000;\">‘Heart break Hill\'</span></strong></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Defend your progress</strong></span> – forget about attacking your position in the race. Relax on making up time, forging ahead of someone, keeping up with you<img class=\"alignright size-medium wp-image-3798\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-1-300x193.jpg\" alt=\"026_05_b\" width=\"300\" height=\"193\" />r mate, or holding your pace via your new garmin gps watch.  Just consider the next 1500 as something you’ve just gotta get through while keeping much needed juice in the tank for the rest of your journey.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Control your breathing</strong> </span>– forget about what your heart watch watch, gps units pacing clock, or sweat monitors says - simply base your intensity – for this hill – on your breathing rate.  Your pace should reflect \'controlled breathing\' allowing for a simple 1-2 word answer if asked an (untimely) questioned.  Focus on your breathing opposed to making calculations on how much longer this damn hill will last.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shorten your stride</strong></span> – over-striding, or throwing your lead and landing leg out ahead of your hips will burn more juice – it’s as simple as that. So, take baby steps, make your strides easy and uncomplicated – no one should be able to hear you coming.  I like holding the same cadence (stride rate) through out the entire race.  This hill is no exception.  I try and keep my feet low to the ground and clicking over reasonably quickly (170 SPM).  Avoid thumping big strides at all costs.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shoulders back &amp; down</strong></span> – if you find your shoulders rounded forward and <img class=\"alignright wp-image-3797\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/gradient-300x108.jpg\" alt=\"gradient\" width=\"356\" height=\"128\" />your chin is inches from the ground you’ll likely find the rest of the run a thumping nightmare. Hold an upright posture – head up – shoulders back and down – and focus on something 50 metres ahead of you.  Avoid slapping your foot into the surface - this usually reflects poor unbalanced posture.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Surrender your position</strong></span> – back to tip #1. Just concede your position and time clock for the \'hill\'.  You’ll well and truly make up your ‘best’ position and time if you’ve still got a good tank of juice at the top.  Remember there’s still a long way to go.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ff0000;\"><strong>Also to consider;</strong></span></h4>\r\n<blockquote>Practicing your hill running economy in training.</blockquote>\r\n<blockquote>Perhaps throw in a few calf raises prior to your hill practicing s<img class=\"size-medium wp-image-3636 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/ronnn-300x199.jpg\" alt=\"ronnn\" width=\"300\" height=\"199\" />et.</blockquote>\r\n<blockquote>Use your arms a little more as you near the top.</blockquote>\r\n<blockquote>Descending on grass would be best - if possible.</blockquote>\r\n<blockquote>Throw in a few push ups before each hill rep - if training intervals.</blockquote>\r\n<blockquote>Mix up your hill length – and don’t disregard using a treadmill @ 4-7% gradient.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>HAPPY TRAINING</strong></em></span></h3>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/city-to-surf-tips-5/\"><em><strong>TAKE ME TO TIPS # 5 - RACE BRAIN MOTIVATION</strong></em></a></h3>','CITY TO SURF TIPS # 4','','inherit','closed','closed','','3376-revision-v1','','','2016-07-19 22:09:11','2016-07-19 22:09:11','',3376,'http://balancehealthprograms.com.au/3376-revision-v1/',0,'revision','',0),(3379,2,'2016-07-19 22:09:24','2016-07-19 22:09:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>City to Surf Tips 2016</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong><em>**Today\'s tips are appropriate for all fitness levels.</em>  </strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tackling <span style=\"color: #ff0000;\">“Heartbreak Hill”</span> </strong></h4>\r\n&nbsp;\r\n\r\n<em>For those who are yet to tackle the infamous ‘heartbreak hill’, but have heard about it, really, it most certainly shouldn’t be something to worry about.</em>\r\n\r\n[caption id=\"attachment_3799\" align=\"alignright\" width=\"267\"]<img class=\" wp-image-3799\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/12-1-300x225.jpg\" alt=\"OLYMPUS DIGITAL CAMERA\" width=\"267\" height=\"200\" /> OLYMPUS DIGITAL CAMERA[/caption]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>Around the 6 km mark of the C2S you’ll be asked to climb about 1500 metres at 3-4% gradient.  At this point in the race you should be well and truly warmed up, and, providing you employ the tips before, I’d reckon you’ll be just fine on race day. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tips for <span style=\"color: #ff0000;\">‘Heart break Hill\'</span></strong></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Defend your progress</strong></span> – forget about attacking your position in the race. Relax on making up time, forging ahead of someone, keeping up with you<img class=\"alignright size-medium wp-image-3798\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-1-300x193.jpg\" alt=\"026_05_b\" width=\"300\" height=\"193\" />r mate, or holding your pace via your new garmin gps watch.  Just consider the next 1500 as something you’ve just gotta get through while keeping much needed juice in the tank for the rest of your journey.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Control your breathing</strong> </span>– forget about what your heart watch watch, gps units pacing clock, or sweat monitors says - simply base your intensity – for this hill – on your breathing rate.  Your pace should reflect \'controlled breathing\' allowing for a simple 1-2 word answer if asked an (untimely) questioned.  Focus on your breathing opposed to making calculations on how much longer this damn hill will last.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shorten your stride</strong></span> – over-striding, or throwing your lead and landing leg out ahead of your hips will burn more juice – it’s as simple as that. So, take baby steps, make your strides easy and uncomplicated – no one should be able to hear you coming.  I like holding the same cadence (stride rate) through out the entire race.  This hill is no exception.  I try and keep my feet low to the ground and clicking over reasonably quickly (170 SPM).  Avoid thumping big strides at all costs.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shoulders back &amp; down</strong></span> – if you find your shoulders rounded forward and <img class=\"alignright wp-image-3797\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/gradient-300x108.jpg\" alt=\"gradient\" width=\"356\" height=\"128\" />your chin is inches from the ground you’ll likely find the rest of the run a thumping nightmare. Hold an upright posture – head up – shoulders back and down – and focus on something 50 metres ahead of you.  Avoid slapping your foot into the surface - this usually reflects poor unbalanced posture.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Surrender your position</strong></span> – back to tip #1. Just concede your position and time clock for the \'hill\'.  You’ll well and truly make up your ‘best’ position and time if you’ve still got a good tank of juice at the top.  Remember there’s still a long way to go.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ff0000;\"><strong>Also to consider;</strong></span></h4>\r\n<blockquote>Practicing your hill running economy in training.</blockquote>\r\n<blockquote>Perhaps throw in a few calf raises prior to your hill practicing s<img class=\"size-medium wp-image-3636 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/ronnn-300x199.jpg\" alt=\"ronnn\" width=\"300\" height=\"199\" />et.</blockquote>\r\n<blockquote>Use your arms a little more as you near the top.</blockquote>\r\n<blockquote>Descending on grass would be best - if possible.</blockquote>\r\n<blockquote>Throw in a few push ups before each hill rep - if training intervals.</blockquote>\r\n<blockquote>Mix up your hill length – and don’t disregard using a treadmill @ 4-7% gradient.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>HAPPY TRAINING</strong></em></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/city-to-surf-tips-5/\"><em><strong>TAKE ME TO TIPS # 5 - RACE BRAIN MOTIVATION</strong></em></a></h3>\r\n</blockquote>','CITY TO SURF TIPS # 4','','inherit','closed','closed','','3376-revision-v1','','','2016-07-19 22:09:24','2016-07-19 22:09:24','',3376,'http://balancehealthprograms.com.au/3376-revision-v1/',0,'revision','',0),(3380,2,'2016-07-19 22:09:40','2016-07-19 22:09:40','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>City to Surf Tips 2016</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong><em>**Today\'s tips are appropriate for all fitness levels.</em>  </strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tackling <span style=\"color: #ff0000;\">“Heartbreak Hill”</span> </strong></h4>\r\n&nbsp;\r\n\r\n<em>For those who are yet to tackle the infamous ‘heartbreak hill’, but have heard about it, really, it most certainly shouldn’t be something to worry about.</em>\r\n\r\n[caption id=\"attachment_3799\" align=\"alignright\" width=\"267\"]<img class=\" wp-image-3799\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/12-1-300x225.jpg\" alt=\"OLYMPUS DIGITAL CAMERA\" width=\"267\" height=\"200\" /> OLYMPUS DIGITAL CAMERA[/caption]\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>Around the 6 km mark of the C2S you’ll be asked to climb about 1500 metres at 3-4% gradient.  At this point in the race you should be well and truly warmed up, and, providing you employ the tips before, I’d reckon you’ll be just fine on race day. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong>Tips for <span style=\"color: #ff0000;\">‘Heart break Hill\'</span></strong></h4>\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Defend your progress</strong></span> – forget about attacking your position in the race. Relax on making up time, forging ahead of someone, keeping up with you<img class=\"alignright size-medium wp-image-3798\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-1-300x193.jpg\" alt=\"026_05_b\" width=\"300\" height=\"193\" />r mate, or holding your pace via your new garmin gps watch.  Just consider the next 1500 as something you’ve just gotta get through while keeping much needed juice in the tank for the rest of your journey.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Control your breathing</strong> </span>– forget about what your heart watch watch, gps units pacing clock, or sweat monitors says - simply base your intensity – for this hill – on your breathing rate.  Your pace should reflect \'controlled breathing\' allowing for a simple 1-2 word answer if asked an (untimely) questioned.  Focus on your breathing opposed to making calculations on how much longer this damn hill will last.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shorten your stride</strong></span> – over-striding, or throwing your lead and landing leg out ahead of your hips will burn more juice – it’s as simple as that. So, take baby steps, make your strides easy and uncomplicated – no one should be able to hear you coming.  I like holding the same cadence (stride rate) through out the entire race.  This hill is no exception.  I try and keep my feet low to the ground and clicking over reasonably quickly (170 SPM).  Avoid thumping big strides at all costs.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Shoulders back &amp; down</strong></span> – if you find your shoulders rounded forward and <img class=\"alignright wp-image-3797\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/gradient-300x108.jpg\" alt=\"gradient\" width=\"356\" height=\"128\" />your chin is inches from the ground you’ll likely find the rest of the run a thumping nightmare. Hold an upright posture – head up – shoulders back and down – and focus on something 50 metres ahead of you.  Avoid slapping your foot into the surface - this usually reflects poor unbalanced posture.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Surrender your position</strong></span> – back to tip #1. Just concede your position and time clock for the \'hill\'.  You’ll well and truly make up your ‘best’ position and time if you’ve still got a good tank of juice at the top.  Remember there’s still a long way to go.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ff0000;\"><strong>Also to consider;</strong></span></h4>\r\n<blockquote>Practicing your hill running economy in training.</blockquote>\r\n<blockquote>Perhaps throw in a few calf raises prior to your hill practicing s<img class=\"size-medium wp-image-3636 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/ronnn-300x199.jpg\" alt=\"ronnn\" width=\"300\" height=\"199\" />et.</blockquote>\r\n<blockquote>Use your arms a little more as you near the top.</blockquote>\r\n<blockquote>Descending on grass would be best - if possible.</blockquote>\r\n<blockquote>Throw in a few push ups before each hill rep - if training intervals.</blockquote>\r\n<blockquote>Mix up your hill length – and don’t disregard using a treadmill @ 4-7% gradient.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>HAPPY TRAINING</strong></em></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-5/\"><em><strong>TAKE ME TO TIPS # 5 - RACE BRAIN MOTIVATION</strong></em></a></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 4','','inherit','closed','closed','','3376-revision-v1','','','2016-07-19 22:09:40','2016-07-19 22:09:40','',3376,'http://balancehealthprograms.com.au/3376-revision-v1/',0,'revision','',0),(3384,2,'2016-07-28 04:46:04','2016-07-28 04:46:04','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 7 - TRAINING YOUR ACTION MUSCLES</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_cqjH1-rsyg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What are phasic or action muscles groups?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Muscles, muscles groups, of combinations of muscle groups delivering movement, and usually involving force and power, however easy or hard.<img class=\"alignright wp-image-3956\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/Seated-military-shoulder-press-1-236x300.png\" alt=\"Seated-military-shoulder-press-1\" width=\"149\" height=\"189\" /></em></span></h5>\r\n&nbsp;</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Phasic muscles work best with activated postural muscles offering a base of support and balance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Untrained phasic muscles \'usually\' fatigue earlier and thus limit performance.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does increasing strength really mean?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Phasic muscles, in fact all muscles, contain literally millions of micro-fibres. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">These muscle fibres are activated via neural signals.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Neural signals originate from the brain with the brain determining the total number of muscle fibres recruited to perform action.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Meaning, while there may be for example 100 muscle fibres in a given area (of a muscle or muscle group), the brain will guard against recruiting all 100 muscle fibres.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The brain will allays keep a portion of muscle fibre reserved in the case of danger.  The brain also knows the more muscle recruited the greater the chance of possible injury.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The more fibres activated the greater the force or strength potential of that muscle or muscle groups.  </span></em><span style=\"color: #008080;\"><em>\r\n<img class=\"alignright size-medium wp-image-3920\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/kllllll-300x150.jpg\" alt=\"kllllll\" width=\"300\" height=\"150\" /></em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This is why skinny seemingly weaker looking person can produce greater muscle force than someone with larger muscle mass because their brain allows a greater number of recruited fibres for that movement.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So the trick is to slowly convince your healthy brain to allow greater muscle fibre activation.  Enter: strength training.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>How do you increase your strength?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Placing controlled and increasing load on muscles (and joints) will promote adaptation of greater fibre recruitment.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><strong><em>This means, once you\'re sufficiently warmed up, have practiced good form, switched on your postural muscles, and have primed your phasic muscles  for greater demands over a period of weeks, <img class=\"alignright size-medium wp-image-3918\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"300\" height=\"169\" />take yourself as close to failure as possible.</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>This means, once appropriate (meaning safe), placing your muscles under strain. This doesn\'t mean breaking point, however whipping through 20 \'easy\' reps will likely produce little results.  So be sure to place controlled effort through your working muscles. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m not really a fan of pumping out loads and loads of \'aerobic\' and \'easy\' reps.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend, after a \'proper\' warm up, just sets of 3-5 reps, but really forcing the last rep or two.  </em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>For general increases in gross motor strength I recommend making the following 5 exercises (or variations of) your default selections.  </strong></span></h3>\r\n<h4 style=\"text-align: center;\"><em><strong>Squats</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Lunges</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Overhead dumbbell press</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Chin up/ Lat pulldowns</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Supine leg twists</strong></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L0UFWA4TPGM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<h3 style=\"text-align: center;\" align=\"center\"></h3>','PART 7 - TRAINING YOUR ACTION MUSCLES','','inherit','closed','closed','','3230-revision-v1','','','2016-07-28 04:46:04','2016-07-28 04:46:04','',3230,'http://balancehealthprograms.com.au/3230-revision-v1/',0,'revision','',0),(3385,2,'2016-07-28 05:39:11','2016-07-28 05:39:11','&nbsp;\r\n\r\n<strong>\'How to lose a few kegs without busting a gut\'.  Check out Sydney DJ Gus Worland’s new book. </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nBefore you find this book for 20 cents in a school fete wedged between two Steve Waugh Tour Diaries, please help me move a few copies – even just few will do!<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\"><img class=\" size-full wp-image-3386 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Why?</strong> Well, as you can guess, I helped Gussy write it.\r\n\r\n&nbsp;\r\n\r\n<strong>What is it?</strong>\r\n\r\n&nbsp;\r\n\r\nWell, if you’ve always kept yourself relatively fit, remained healthy, and live reasonably close to your proper weight, this book is NOT for you.\r\n\r\n&nbsp;\r\n\r\nGus Worland’s ‘How to lose a few kegs without Busting a Gut’ offers motivation, and hopes, to the reported 40% of Aussie blokes, who, like Gus, are challenged with living near their ideal weight and avoiding unnecessary yet avoidable mental or physical illness.\r\n\r\nYou may know someone like this – so please buy the damn book for them!!\r\n\r\nAfter year’s of trying and complying with conventional wisdom on ‘getting fit’, failing repeatedly, Gus finally learnt these mostly distorted messages don’t work for blokes like him.  In fact, they can’t.\r\n\r\nGus outlines why Training harder and Eating less works entirely against his genetic energy systems.  Armed with this knowledge Gus practiced appropriate and improved food choices for an extended period.  Once his behaviour towards good health became habitual, he then introduced ‘the right’ dose of exercise.\r\n\r\nNow three years on, Gus is living proof blokes who are more suspectable to weight gain most certainly can live at their healthy weight while still enjoying a beer and pie at the footy.\r\n\r\nGus practiced ‘the right’ formula and now represents what is possible.  In fact, he has made clear; it is unacceptable for ‘bigger’ blokes to settle with living fat and sick.<img class=\" size-medium wp-image-2155 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"300\" height=\"199\" />\r\n\r\nGus clearly lists why current trends don’t work, avoiding certain foods and why, and why hard exercise performed before time will only consolidate further ill-health.\r\n\r\nMost importantly, Gus offers a clear list of foods that naturally self-regulate one’s best weight and health.  He also introduces his fool-proof formula in determining his ideal exercise dose.\r\n\r\nThe book\'s central theme is a focus on encouraging ‘bigger blokes’, or lounge lizards, to believe in a more active and consequently healthy lifestyle.\r\n\r\nIt’s about having a crack, the right way!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThe book can be purchased from all book stores, K-Mart, Big W, and online Booktopia (click below).\r\n\r\n<a href=\"http://www.booktopia.com.au/how-to-lose-a-few-kegs-without-busting-a-gut-signed-copies-available--gus-worland/prod9780733335327.html;jsessionid=DRIKya2nG2WWTZ3fQFDcI9cw.undefined\"><img class=\"alignnone size-full wp-image-3386\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>','PAMPY\'S POST 12.16 - \'HOW TO LOSE A FEW KEGS WITHOUT BUSTING A GUT\'','','publish','closed','closed','','pampys-post-12-16-how-to-lose-a-few-kegs-without-busting-a-gut','','','2016-07-28 05:43:46','2016-07-28 05:43:46','',0,'http://balancehealthprograms.com.au/?p=3385',0,'post','',0),(3386,2,'2016-07-28 05:35:16','2016-07-28 05:35:16','','download (5)','','inherit','closed','closed','','download-5','','','2016-07-28 05:35:16','2016-07-28 05:35:16','',3385,'http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg',0,'attachment','image/jpeg',0),(3389,2,'2016-07-28 05:41:12','2016-07-28 05:41:12','&nbsp;\r\n\r\n<strong>\'How to lose a few kegs without busting a gut\'.  Check out Sydney DJ Gus Worland’s new book. </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nBefore you find this book for 20 cents in a school fete wedged between two Steve Waugh Tour Diaries, please help me move a few copies – even just few will do!<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\"><img class=\" size-full wp-image-3386 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Why?</strong> Well, as you can guess, I helped Gussy write it.\r\n\r\n&nbsp;\r\n\r\n<strong>What is it?</strong>\r\n\r\n&nbsp;\r\n\r\nWell, if you’ve always kept yourself relatively fit, remained healthy, and live reasonably close to your proper weight, this book is NOT for you.\r\n\r\nGus Worland’s ‘How to lose a few kegs without Busting a Gut’ offers motivation, and hopes, to the reported 40% of Aussie blokes, who, like Gus, are challenged with living near their ideal weight and avoiding unnecessary yet avoidable mental or physical illness.\r\n\r\nYou may know someone like this – so please buy the damn book for them!!\r\n\r\nAfter year’s of trying and complying with conventional wisdom on ‘getting fit’, failing repeatedly, Gus finally learnt these mostly distorted messages don’t work for blokes like him.  In fact, they can’t.\r\n\r\nGus outlines why Training harder and Eating less works entirely against his genetic energy systems.  Armed with this knowledge Gus practiced appropriate and improved food choices for an extended period.  Once his behaviour towards good health became habitual, he then introduced ‘the right’ dose of exercise.\r\n\r\nNow three years on, Gus is living proof blokes who are more suspectable to weight gain most certainly can live at their healthy weight while still enjoying a beer and pie at the footy.\r\n\r\nGus practiced ‘the right’ formula and now represents what is possible.  In fact, he has made clear; it is unacceptable for ‘bigger’ blokes to settle with living fat and sick.<img class=\" size-medium wp-image-2155 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"300\" height=\"199\" />\r\n\r\nGus clearly lists why current trends don’t work, avoiding certain foods and why, and why hard exercise performed before time will only consolidate further ill-health.\r\n\r\nMost importantly, Gus offers a clear list of foods that naturally self-regulate one’s best weight and health.  He also introduces his fool-proof formula in determining his ideal exercise dose.\r\n\r\nThe book\'s central theme is a focus on encouraging ‘bigger blokes’, or lounge lizards, to believe in a more active and consequently healthy lifestyle.\r\n\r\nIt’s about having a crack, the right way!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThe book can be purchased from all book stores, K-Mart, Big W, and online Booktopia (click below).\r\n\r\n<a href=\"http://www.booktopia.com.au/how-to-lose-a-few-kegs-without-busting-a-gut-signed-copies-available--gus-worland/prod9780733335327.html;jsessionid=DRIKya2nG2WWTZ3fQFDcI9cw.undefined\"><img class=\"alignnone size-full wp-image-3386\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>','PAMPY\'S POST 12.16 - \'HOW TO LOSE A FEW KEGS WITHOUT BUSTING A GUT\'','','inherit','closed','closed','','3385-revision-v1','','','2016-07-28 05:41:12','2016-07-28 05:41:12','',3385,'http://balancehealthprograms.com.au/3385-revision-v1/',0,'revision','',0),(3387,2,'2016-07-28 05:39:11','2016-07-28 05:39:11','&nbsp;\r\n\r\n<strong>\'How to lose a few kegs without busting a gut\'.  Check out Sydney DJ Gus Worland’s new book. </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nBefore you find this book for 20 cents in a school fete wedged between two Steve Waugh Tour Diaries, please help me move a few copies – even just few will do!<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\"><img class=\" size-full wp-image-3386 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Why?</strong> Well, as you can guess, I helped Gussy write it.\r\n\r\n&nbsp;\r\n\r\n<strong>What is it?</strong>\r\n\r\n&nbsp;\r\n\r\nWell, if you’ve always kept yourself relatively fit, remained healthy, and live reasonably close to your proper weight, this book is NOT for you.\r\n\r\nGus Worland’s ‘How to lose a few kegs without Busting a Gut’ offers motivation, and hopes, to the reported 40% of Aussie blokes, who, like Gus, are challenged with living near their ideal weight and avoiding unnecessary yet avoidable mental or physical illness.\r\n\r\nYou may know someone like this – so please buy the damn book for them!!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nAfter year’s of trying and complying with conventional wisdom on ‘getting fit’, failing repeatedly, Gus finally learnt these mostly distorted messages don’t work for blokes like him.  In fact, they can’t.\r\n\r\nGus outlines why Training harder and Eating less works entirely against his genetic energy systems.  Armed with this knowledge Gus practiced appropriate and improved food choices for an extended period.  Once his behaviour towards good health became habitual, he then introduced ‘the right’ dose of exercise. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861.jpg\"><img class=\" size-medium wp-image-2155 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"300\" height=\"199\" /></a>\r\n\r\nNow three years on, Gus is living proof blokes who are more suspectable to weight gain most certainly can live at their healthy weight while still enjoying a beer and pie at the footy.\r\n\r\nGus practiced ‘the right’ formula and now represents what is possible.  In fact, he has made clear; it is unacceptable for ‘bigger’ blokes to settle with living fat and sick.\r\n\r\nGus clearly lists why current trends don’t work, avoiding certain foods and why, and why hard exercise performed before time will only consolidate further ill-health.\r\n\r\nMost importantly, Gus offers a clear list of foods that naturally self-regulate one’s best weight and health.  He also introduces his fool-proof formula in determining his ideal exercise dose.\r\n\r\nThe book\'s central theme is a focus on encouraging ‘bigger blokes’, or lounge lizards, to believe in a more active and consequently healthy lifestyle.\r\n\r\nIt’s about having a crack, the right way!\r\n\r\n&nbsp;\r\n\r\nThe book can be purchased from all book stores, K-Mart, Big W, and online Booktopia (click below).\r\n\r\n<a href=\"http://www.booktopia.com.au/how-to-lose-a-few-kegs-without-busting-a-gut-signed-copies-available--gus-worland/prod9780733335327.html;jsessionid=DRIKya2nG2WWTZ3fQFDcI9cw.undefined\"><img class=\"alignnone size-full wp-image-3386\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>','PAMPY\'S POST 12.16 - \'HOW TO LOSE A FEW KEGS WITHOUT BUSTING A GUT\'','','inherit','closed','closed','','3385-revision-v1','','','2016-07-28 05:39:11','2016-07-28 05:39:11','',3385,'http://balancehealthprograms.com.au/3385-revision-v1/',0,'revision','',0),(3388,2,'2016-07-28 05:43:06','2016-07-28 05:43:06','&nbsp;\n\n<strong>\'How to lose a few kegs without busting a gut\'.  Check out Sydney DJ Gus Worland’s new book. </strong>\n\n&nbsp;\n\n&nbsp;\n\nBefore you find this book for 20 cents in a school fete wedged between two Steve Waugh Tour Diaries, please help me move a few copies – even just few will do!<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\"><img class=\" size-full wp-image-3386 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>\n\n&nbsp;\n\n<strong>Why?</strong> Well, as you can guess, I helped Gussy write it.\n\n&nbsp;\n\n<strong>What is it?</strong>\n\n&nbsp;\n\nWell, if you’ve always kept yourself relatively fit, remained healthy, and live reasonably close to your proper weight, this book is NOT for you.\n\n&nbsp;\n\nGus Worland’s ‘How to lose a few kegs without Busting a Gut’ offers motivation, and hopes, to the reported 40% of Aussie blokes, who, like Gus, are challenged with living near their ideal weight and avoiding unnecessary yet avoidable mental or physical illness.\n\nYou may know someone like this – so please buy the damn book for them!!\n\nAfter year’s of trying and complying with conventional wisdom on ‘getting fit’, failing repeatedly, Gus finally learnt these mostly distorted messages don’t work for blokes like him.  In fact, they can’t.\n\nGus outlines why Training harder and Eating less works entirely against his genetic energy systems.  Armed with this knowledge Gus practiced appropriate and improved food choices for an extended period.  Once his behaviour towards good health became habitual, he then introduced ‘the right’ dose of exercise.\n\nNow three years on, Gus is living proof blokes who are more suspectable to weight gain most certainly can live at their healthy weight while still enjoying a beer and pie at the footy.\n\nGus practiced ‘the right’ formula and now represents what is possible.  In fact, he has made clear; it is unacceptable for ‘bigger’ blokes to settle with living fat and sick.<img class=\" size-medium wp-image-2155 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"300\" height=\"199\" />\n\nGus clearly lists why current trends don’t work, avoiding certain foods and why, and why hard exercise performed before time will only consolidate further ill-health.\n\nMost importantly, Gus offers a clear list of foods that naturally self-regulate one’s best weight and health.  He also introduces his fool-proof formula in determining his ideal exercise dose.\n\nThe book\'s central theme is a focus on encouraging ‘bigger blokes’, or lounge lizards, to believe in a more active and consequently healthy lifestyle.\n\nIt’s about having a crack, the right way!\n\n&nbsp;\n\n&nbsp;\n\nThe book can be purchased from all book stores, K-Mart, Big W, and online Booktopia (click below).\n\n<a href=\"http://www.booktopia.com.au/how-to-lose-a-few-kegs-without-busting-a-gut-signed-copies-available--gus-worland/prod9780733335327.html;jsessionid=DRIKya2nG2WWTZ3fQFDcI9cw.undefined\"><img class=\"alignnone size-full wp-image-3386\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>','PAMPY\'S POST 12.16 - \'HOW TO LOSE A FEW KEGS WITHOUT BUSTING A GUT\'','','inherit','closed','closed','','3385-autosave-v1','','','2016-07-28 05:43:06','2016-07-28 05:43:06','',3385,'http://balancehealthprograms.com.au/3385-autosave-v1/',0,'revision','',0),(3390,2,'2016-07-28 05:43:46','2016-07-28 05:43:46','&nbsp;\r\n\r\n<strong>\'How to lose a few kegs without busting a gut\'.  Check out Sydney DJ Gus Worland’s new book. </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nBefore you find this book for 20 cents in a school fete wedged between two Steve Waugh Tour Diaries, please help me move a few copies – even just few will do!<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\"><img class=\" size-full wp-image-3386 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Why?</strong> Well, as you can guess, I helped Gussy write it.\r\n\r\n&nbsp;\r\n\r\n<strong>What is it?</strong>\r\n\r\n&nbsp;\r\n\r\nWell, if you’ve always kept yourself relatively fit, remained healthy, and live reasonably close to your proper weight, this book is NOT for you.\r\n\r\n&nbsp;\r\n\r\nGus Worland’s ‘How to lose a few kegs without Busting a Gut’ offers motivation, and hopes, to the reported 40% of Aussie blokes, who, like Gus, are challenged with living near their ideal weight and avoiding unnecessary yet avoidable mental or physical illness.\r\n\r\nYou may know someone like this – so please buy the damn book for them!!\r\n\r\nAfter year’s of trying and complying with conventional wisdom on ‘getting fit’, failing repeatedly, Gus finally learnt these mostly distorted messages don’t work for blokes like him.  In fact, they can’t.\r\n\r\nGus outlines why Training harder and Eating less works entirely against his genetic energy systems.  Armed with this knowledge Gus practiced appropriate and improved food choices for an extended period.  Once his behaviour towards good health became habitual, he then introduced ‘the right’ dose of exercise.\r\n\r\nNow three years on, Gus is living proof blokes who are more suspectable to weight gain most certainly can live at their healthy weight while still enjoying a beer and pie at the footy.\r\n\r\nGus practiced ‘the right’ formula and now represents what is possible.  In fact, he has made clear; it is unacceptable for ‘bigger’ blokes to settle with living fat and sick.<img class=\" size-medium wp-image-2155 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68861-300x199.jpg\" alt=\"IMG_6886[1]\" width=\"300\" height=\"199\" />\r\n\r\nGus clearly lists why current trends don’t work, avoiding certain foods and why, and why hard exercise performed before time will only consolidate further ill-health.\r\n\r\nMost importantly, Gus offers a clear list of foods that naturally self-regulate one’s best weight and health.  He also introduces his fool-proof formula in determining his ideal exercise dose.\r\n\r\nThe book\'s central theme is a focus on encouraging ‘bigger blokes’, or lounge lizards, to believe in a more active and consequently healthy lifestyle.\r\n\r\nIt’s about having a crack, the right way!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThe book can be purchased from all book stores, K-Mart, Big W, and online Booktopia (click below).\r\n\r\n<a href=\"http://www.booktopia.com.au/how-to-lose-a-few-kegs-without-busting-a-gut-signed-copies-available--gus-worland/prod9780733335327.html;jsessionid=DRIKya2nG2WWTZ3fQFDcI9cw.undefined\"><img class=\"alignnone size-full wp-image-3386\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>','PAMPY\'S POST 12.16 - \'HOW TO LOSE A FEW KEGS WITHOUT BUSTING A GUT\'','','inherit','closed','closed','','3385-revision-v1','','','2016-07-28 05:43:46','2016-07-28 05:43:46','',3385,'http://balancehealthprograms.com.au/3385-revision-v1/',0,'revision','',0),(3391,2,'2016-07-29 05:08:55','2016-07-29 05:08:55','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Welcome Iain,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Welcome to Operation IG!</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Our goal is see you thriving, living at your rightful ideal and sustainable healthy best.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\"><img class=\" size-full wp-image-2718 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\" alt=\"hea\" width=\"275\" height=\"183\" /></a></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I keep things pretty simple!</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #00ffff;\"><em><strong>IG STEPPING STONES</strong></em></span></h3>\r\n<h3></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>4) COMMENCE BP\'S MOVEMENT PRINCIPLES</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span></h4>\r\n&nbsp;</blockquote>\r\nThat\'s pretty much it!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><em><strong>IG BREAKFAST RULES</strong></em></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" target=\"_blank\">WHY BREAKFAST </a> - click to post </strong></h3>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>The ingredients to Brad Pamp’s Healthy Cereal (Option 1);</em></strong></span>\r\n<ul>\r\n	<li>Cooking Oats</li>\r\n	<li>Coconut flakes</li>\r\n	<li>LSA (Linseed, Sunflower, Almond) Mix</li>\r\n	<li>Chia seeds (both black &amp; white)</li>\r\n	<li>Cocoa nibs</li>\r\n	<li>Ground cinnamon</li>\r\n	<li>Full cream milk or water</li>\r\n	<li>Apple or banana</li>\r\n	<li>Honey</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>How is breakfast served (via):</em></strong></span>\r\n<ul>\r\n	<li>Tupperware containers</li>\r\n	<li>Breakfast bowls</li>\r\n	<li>Microwave</li>\r\n	<li>Tablespoons</li>\r\n</ul>\r\n<em><span style=\"color: #993366;\"><strong>Directions:</strong></span></em>\r\n<ul>\r\n	<li>Pour a cup of breakfast cereal into bowl</li>\r\n	<li>Add, either ¾ cup of water or full cream milk</li>\r\n	<li>Microwave for 60-90 seconds pending your liking.</li>\r\n</ul>\r\n<em><span style=\"color: #993366;\"><strong>Additional and recommended Options:</strong></span></em>\r\n<ul>\r\n	<li>Dice apple or alternative whole fruit (apples supplied in bulk).</li>\r\n	<li>Add a teaspoon of honey or to liking – via squeeze bottle.</li>\r\n	<li>I strongly recommend adding a dash of ground cinnamon.</li>\r\n</ul>\r\n<em><span style=\"color: #993366;\"><strong>Extra’s </strong></span></em>\r\n<ul>\r\n	<li>Enjoy coffee or tea – promoting sugar-free</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9MB6SR6Lif8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>About the selected ingredients and why this breakfast option offers a significant health boost.</em></strong></span>\r\n<ul>\r\n	<li><span style=\"color: #008080;\"><strong>Cooking Oats</strong></span> – contain gut-healthy fibre which is known to lower ‘bad’ cholesterol. Oats, while related to grain carbohydrate family, contain little gluten like barley, wheat, and rye grains, and are metabolised (broken down) slowly. As a result, little insulin spike is produced, and thus, offers steady energy over an extended period.  This satiation also influences a more balanced appetite through the day.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Coconut flakes</strong> </span>– providing essential vitamins, minerals, fibre, zinc and iron, most significant is the nature of ‘real’ healthy fat. It is this healthy fat that contributes to healthy hormones, immune system, and natural anti-inflammation.  Oh, and for most, coconut offers improved taste.</li>\r\n	<li><span style=\"color: #008080;\"><strong>LSA</strong></span> (Linseed, Sunflower, Almond) Mix – rich in protein, while helping balance blood sugar. LSA also provides a healthy dose of omega-3 fats significant in a healthy heart and brain function.  Minerals, calcium, zinc, and magnesium also help muscle and bone function.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Chia seeds (both black &amp; white)</strong></span> – While again loaded with healthy omega-3 fats, chia seeds also offer up serious immune supporting anti-oxidant value. The carb value is near all in fibre dose. Quality Dietary Fibre could well provide the most significant value towards a healthy functioning gut.  Australian gut health is poor according to National Health Statistics.  Mediocre stats are thought to be a consequence of exposure to the industrialised diet.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Cocoa nibs</strong> </span>– an anti-oxidant packed superfood. Loaded with fibre, helps in lowering blood pressure, but perhaps more beneficial is the reported effect on mood.  Dark chocolate is known for boosting motivation and mental sharpness.  Again, they also add a nugget of taste.</li>\r\n</ul>\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong><em>Add-on’s</em></strong></span>\r\n<ul>\r\n	<li><span style=\"color: #008080;\"><strong>Ground cinnamon</strong> </span>– apart from offering a great taste, cinnamon helps in lower heart risk factors, along with lowering blood sugar. Cinnamon is super healthy spice.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Full cream milk or water</strong></span> – real whole milk offers fat-soluble vitamins A and D for a reason – we need them. Don’t mess with it.  Whole milk benefits our immune system, skeletal health, aids in muscle repair, offers brain balance, and helps us metabolise stored body fat as our preferred fuel source.  Again, I don’t see the need to mess with it!</li>\r\n	<li><span style=\"color: #008080;\"><strong>Apple or banana</strong></span> – fruit offers up the juicy flavour, and, of course, a myriad of health supporting vitamins. Whole fruit, courtesy of ‘real’ toxins, tends to self-regulate volume and thus controls appetite and weight control.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Honey</strong> </span>– yes, regarded as a ‘natural’ sugar, and yes, will spike blood pressure, again, should honey be raw and organic, it will self-regulate volume and blood sugar balance. Honey also offers loads of anti-bacterial qualities, and did I mention taste!!!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThis will do for now!','IAIN GRAHAM','','publish','closed','closed','IG','iain-graham','','','2016-07-29 05:32:55','2016-07-29 05:32:55','',0,'http://balancehealthprograms.com.au/?page_id=3391',0,'page','',0),(3392,2,'2016-07-29 05:08:55','2016-07-29 05:08:55','<h1 style=\"text-align: center;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWelcome Iain,\r\n\r\nWelcome to Operation IG!\r\n\r\nOur goal is see you thriving, living at your rightful ideal and sustainable healthy best.\r\n\r\n&nbsp;\r\n\r\nI keep things pretty simple!\r\n\r\n&nbsp;\r\n\r\nIG STEPPING STONES\r\n\r\n&nbsp;\r\n\r\n1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS\r\n\r\n&nbsp;\r\n\r\n2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER\r\n\r\n&nbsp;\r\n\r\n3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL\r\n\r\n&nbsp;\r\n\r\n4) COMMENCE BP\'S MOVEMENT PRINCIPLES\r\n\r\n&nbsp;\r\n\r\n5) SET PHYSICAL GOAL WITH ME - IN THE DIARY\r\n\r\n&nbsp;\r\n\r\nThat\'s pretty much it!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIG BREAKFAST RULES\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','IAIN GRAHAM','','inherit','closed','closed','','3391-revision-v1','','','2016-07-29 05:08:55','2016-07-29 05:08:55','',3391,'http://balancehealthprograms.com.au/3391-revision-v1/',0,'revision','',0),(3393,2,'2016-07-29 05:09:23','2016-07-29 05:09:23','<h1 style=\"text-align: center;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWelcome Iain,\r\n\r\nWelcome to Operation IG!\r\n\r\nOur goal is see you thriving, living at your rightful ideal and sustainable healthy best.\r\n\r\n&nbsp;\r\n\r\nI keep things pretty simple!\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #ffffff;\"><em><strong>IG STEPPING STONES</strong></em></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffffff;\"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffffff;\"><em><strong>2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffffff;\"><em><strong>3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffffff;\"><em><strong>4) COMMENCE BP\'S MOVEMENT PRINCIPLES</strong></em></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #ffffff;\"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span>\r\n\r\n&nbsp;</blockquote>\r\nThat\'s pretty much it!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIG BREAKFAST RULES\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','IAIN GRAHAM','','inherit','closed','closed','','3391-revision-v1','','','2016-07-29 05:09:23','2016-07-29 05:09:23','',3391,'http://balancehealthprograms.com.au/3391-revision-v1/',0,'revision','',0),(3394,2,'2016-07-29 05:10:16','2016-07-29 05:10:16','<h1 style=\"text-align: center;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5>Welcome Iain,</h5>\r\n<h5>Welcome to Operation IG!</h5>\r\n<h5>Our goal is see you thriving, living at your rightful ideal and sustainable healthy best.</h5>\r\n<h5></h5>\r\n<h5>I keep things pretty simple!</h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>IG STEPPING STONES</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>4) COMMENCE BP\'S MOVEMENT PRINCIPLES</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span></h3>\r\n&nbsp;</blockquote>\r\nThat\'s pretty much it!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIG BREAKFAST RULES\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','IAIN GRAHAM','','inherit','closed','closed','','3391-revision-v1','','','2016-07-29 05:10:16','2016-07-29 05:10:16','',3391,'http://balancehealthprograms.com.au/3391-revision-v1/',0,'revision','',0),(3395,2,'2016-07-29 05:12:50','2016-07-29 05:12:50','<blockquote>\n<p style=\"text-align: center;\"><span style=\"color: #008080;\">This post outlines why practice of your most appropriate breakfast is your likely key to holding your ideal weight and managing head space for life.</span></p>\n</blockquote>\n&nbsp;\n\nForget about weird and wonderful labelled diets, or knocking out 5 body blitz workouts a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/481424631_1280x852.jpg\"><img class=\" size-medium wp-image-2904 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/481424631_1280x852-300x200.jpg\" alt=\"481424631_1280x852\" width=\"300\" height=\"200\" /></a>week – JUST GET YOUR BREAKFAST RIGHT – PRACTICE IT – MONITOR IT – and everything else seemingly falls into place – free of thought or stress.\n\n&nbsp;\n\n&nbsp;\n\nThat’s right, forget about fat, sugar, gluten, anaerobic threshold and core strength just a second and simply prioritise a <span style=\"color: #993366;\"><strong>fulfilling breakfast</strong></span> for 5 days and note your ‘improved’ changes.\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>What changes can you expect?</strong></span>\n\nLittle brain haze at 11am, 3pm, and 7.30pm.\n\n&nbsp;\n<blockquote><span style=\"color: #008080;\">You’ll perhaps unexpectedly feel like diarising and committing to exercise – even given a seemingly impossible day.</span></blockquote>\n&nbsp;\n<blockquote><span style=\"color: #008080;\">You’ll require little thought to what and how much you should eat for lunch &amp; dinner – including whether you’re allowed to enjoy alcohol or not.</span></blockquote>\n&nbsp;\n<blockquote><span style=\"color: #008080;\">Thankfully you’ll burn little brain energy ridiculously counting calories or wondering if food is actually categorised as fat, protein or carb.</span></blockquote>\n&nbsp;\n<blockquote><span style=\"color: #008080;\">You’ll be less influenced by subliminal big food advertising.</span></blockquote>\n&nbsp;\n<blockquote><span style=\"color: #008080;\">You’ll be more tolerant of boneheads.</span></blockquote>\n&nbsp;\n<blockquote><span style=\"color: #008080;\">You’re up for a family chat even after a hard day’s night.</span></blockquote>\n&nbsp;\n<blockquote><span style=\"color: #008080;\">You’ll feel lighter – because you really are lighter.</span></blockquote>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Case study</strong></span> – <em>“Loading up at breakfast”</em>\n\nMy results over the past year involving over 100 clients seem to indicate that breakfast really does hold the key in receiving the health benefits listed above.  And, while I can <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/1736337409_aaed17e46d.jpg\"><img class=\" size-medium wp-image-2900 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/1736337409_aaed17e46d-300x225.jpg\" alt=\"1736337409_aaed17e46d\" width=\"300\" height=\"225\" /></a>exhaust and (sometimes) over analyse one’s insulin balance, lipid metabolism (ketosis), and even use contemporary meditation, and I still do I might add, given the increasing speed of our ‘all to busy’ lifestyle, I believe prioritising your ideal breakfast quiet naturally takes care of <span style=\"color: #993366;\"><strong><em>everything else</em></strong></span>.\n\n&nbsp;\n<blockquote><span style=\"color: #008080;\">A fulfilling ‘real’ breakfast pretty much leaves you on auto-pilot for the rest of the day. Falling short of one’s most appropriate breaky seems to rob many of their optimal health.</span></blockquote>\n&nbsp;\n\n<strong><span style=\"color: #993366;\"><em>Everything else</em></span></strong> meaning; dictating what you eat throughout the rest of the day – including your ideal balance of calorie volume, your water consumption, your exercise interests, including how hard you work, and, well, simply being interested in the rest of your life till you call lights out!\n\n&nbsp;\n\nBased on my results I now can’t accept;\n<ul>\n	<li><span style=\"color: #008080;\">I don’t have time for breakfast,<a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/9964678725_9b7d8648c9_b.jpg\"><img class=\" size-medium wp-image-2899 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/9964678725_9b7d8648c9_b-300x200.jpg\" alt=\"9964678725_9b7d8648c9_b\" width=\"300\" height=\"200\" /></a></span></li>\n	<li><span style=\"color: #008080;\">I forgot,</span></li>\n	<li><span style=\"color: #008080;\">I don’t feel like anything,</span></li>\n	<li><span style=\"color: #008080;\">I’m not a breakfast person.</span></li>\n	<li><span style=\"color: #008080;\">I’ll make it up later.</span></li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<strong><span style=\"color: #993366;\">Your Furnace – your Gut.</span> </strong>\n\nUltimately what I’m getting at is nothing more than balancing your energy over 24 hours – day after day.  If your natural steady stream of energy (mentally, emotionally &amp; physically) bottom’s out, boom, look out, enter; (potential) erratic food choices, sedentary <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mon.jpg\"><img class=\" size-medium wp-image-2903 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mon-300x169.jpg\" alt=\"mon\" width=\"300\" height=\"169\" /></a>options and behavioural challenges.  This can also lead to a sluggish and fat gaining metabolism.\n\n&nbsp;\n<blockquote><span style=\"color: #008080;\">Note - zero food at breakfast or food broken down super quickly (namely; commercial breakfast cereals, muffins, toast, or fruit salad) will likely play havoc with your steady daily energy, and usually towards poor choices later in the  evening – just before you’re meant to rest and recover. </span></blockquote>\n&nbsp;\n\nIf your gut is a furnace your goal should be to set up your busy day with slow burning logs.  These logs release energy slowly over a long period of time – in effect, never ever letting your flame retire.  If your flame does goes out, or, if you’re tossing in quick fix paper-like options, it’s likely you’ll be flat, irritable, crazy hungry, and uncomfortable before too long.\n\n&nbsp;\n\nOne’s most perfect food volume or energy requirements have been in dispute for the last 40 years.  What we certainly now know is our appetite (ie; what and how much we need) can be influenced by many things.  Namely; stress, exercise intensity, advertising, weather, males/ females &amp; food logistics (accessibility &amp; ‘low’ cost of ‘unreal’ food).\n\n&nbsp;\n\nIn a recent study <a href=\"http://arstechnica.com/science/2016/03/off-switch-for-overeating-and-obesity-found-in-the-brain/\">“Off-switch for overeating and obesity found in brain”</a>, highlights the <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Dopamine_3D_ball.png\"><img class=\" size-medium wp-image-2907 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Dopamine_3D_ball-300x208.png\" alt=\"Dopamine_3D_ball\" width=\"300\" height=\"208\" /></a>enzyme O-GlcNAc transferase (OGT) found in the hypothalamus (mid-brain) being ‘partly’ responsible for appetite – namely; volume.  Hormones insulin and grehlin are also key players in appetite.  When a virus was injected into mice, minimising the ‘natural’ effect of the OGT, mice; 1) ate more, 2) had greater interest in a combination of fat + sugar foods, and 3) as an expected result, gained extra-ordinary weight.\n\nIf OGT was active, free of blockers, and free of starvation (fasting), ‘innate’ appetite managed weight and energy for life just beautifully.\n\n&nbsp;\n\n<strong><span style=\"color: #993366;\">So what should you eat?</span> </strong>\n\nIn my last post, I outlined the benefits of ‘real’ dietary fats – balanced over your <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/9698220861_c8757419fe_b.jpg\"><img class=\" size-medium wp-image-2906 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/9698220861_c8757419fe_b-300x225.jpg\" alt=\"9698220861_c8757419fe_b\" width=\"300\" height=\"225\" /></a>waking day.  Breakfast it would seem is King when it comes to consuming ‘real’ fats.\n\nIf you’re prepared to prioritise just one healthy initiative this year, I would say make it a fulfilling breakfast.  That way the likelihood your moving interests, remaining meal interests and even lowering your perception of lifestyle stress is given every chance.\n\n&nbsp;\n\nI encouraged a large group (65) to employ the following breakfast over a 5 day period;\n<ul>\n	<li>\n<blockquote><span style=\"color: #008080;\">Get up 15 minutes earlier than usual and immediately throw in a glass of water (<em>le tap</em> is fine)</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Spray fry pan with coconut oil – or – ½ golf ball of “real’ butter (not margarine).</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Whip 1-3 eggs with 1/4 to 1/3 cup of full cream (again, volume pending your appetite, lifestyle &amp; genetics).</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Add herbs or spices to taste (variety is key for some) – eg; mint, basal, coriander, chilli, garlic, salt, pepper etc</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">While scrambling eggs, add either bacon, chicken (BBQ is OK), leg ham, turkey, or salmon.</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Feel free to add mushies, tomato, onion, or asparagus etc.</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Once cooked either toss into a bowl or add to heavy fresh rye bread (loaded with seeds).</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Add 1/3 of an avocado if coin will allow.</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Don’t be shy with an additional dash of salt, pepper, chives etc.</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">If you’re a black bean drinker – go for it - either a strong short black or cappuccino (zip sugar or sugar replacement) – of course a tea, green tea or simply glass of water would also be great.</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Wash up and get your skates on.</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Base each new day’s volume (eg; # of eggs or protein volume) on how you felt the day before. If you were hungry add ‘more’ etc – “you won’t get fat”.</span></blockquote>\n</li>\n	<li>\n<blockquote><span style=\"color: #008080;\">Practice this for 5 days and simply let your innate behaviour dictate your appetite (including balancing your OGT) for your lunch, graze foods (if any), dinner, alcohol, and your movement interests.</span></blockquote>\n</li>\n</ul>\n&nbsp;\n\nNear everyone found after 2-4 weeks their dinner volume naturally reduced, they rarely craved food (particularly sweets or alcohol), they sleep better, had more (emotional) energy during the back end of days, oh, and most dropped a few unnecessary ke<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/8523648950_cf95ee1c87_b.jpg\"><img class=\" size-medium wp-image-2905 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/8523648950_cf95ee1c87_b-300x169.jpg\" alt=\"8523648950_cf95ee1c87_b\" width=\"300\" height=\"169\" /></a>gs.\n\nBreakfast is largely an ‘excuse free’ meal, so I figure what have you got to lose!  Monitor your appetite, daily energy, perception of stress and sleep quality.  And, at the end of the week take note your belt position.\n\n&nbsp;\n<blockquote><span style=\"color: #008080;\">While I am still also a fan of self-made cereal options like oats, seeds, nuts, cinnamon, yogurt etc, for those really looking to budge some unnecessary kegs and streamline daily energy, my stats firmly suggest a more fulfilling ‘breakfast meal’ seems to work better for sustained results. </span></blockquote>\n&nbsp;\n\nTo finish up, it’s possible something like the fulfilling breakfast mentioned above was simply forgotten somewhere around 1975 when TV started advertising processed boxed <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ccccccccccccccc.jpg\"><img class=\"  wp-image-2901 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ccccccccccccccc.jpg\" alt=\"ccccccccccccccc\" width=\"202\" height=\"133\" /></a>cereals and life simply increased pace!  Cereals, toast, and ready-made ‘on the go’ breakfast options while appealing – so we were told – repeatedly -  then for many became boring and our relationship with a good old fashion ‘hearty’ breakfast was lost all together.\n\n&nbsp;\n\nAnd no I DO NOT think highly of ‘shakes’ for breakfast!\n\nBP','PAMPY’S POST 6.16 - YOUR BEST CHANCE OF HOLDING YOUR BEST WEIGHT, MANAGING LIFESTYLE STRESS, AND RACKING QUALITY Z’s SEEMS TO BE ALL LINKED TO A FULFILLING BREAKFAST.','','inherit','closed','closed','','2898-autosave-v1','','','2016-07-29 05:12:50','2016-07-29 05:12:50','',2898,'http://balancehealthprograms.com.au/2898-autosave-v1/',0,'revision','',0),(3396,2,'2016-07-29 05:30:35','2016-07-29 05:30:35','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></span></h1>\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #008080;\"><em>Welcome Iain,</em></span></h5>\n<h5><span style=\"color: #008080;\"><em>Welcome to Operation IG!</em></span></h5>\n<h5><span style=\"color: #008080;\"><em>Our goal is see you thriving, living at your rightful ideal and sustainable healthy best.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\"><img class=\" size-full wp-image-2718 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\" alt=\"hea\" width=\"275\" height=\"183\" /></a></em></span></h5>\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\n<h5><span style=\"color: #008080;\"><em>I keep things pretty simple!</em></span></h5>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h3><span style=\"color: #00ffff;\"><em><strong>IG STEPPING STONES</strong></em></span></h3>\n<h3></h3>\n&nbsp;\n<h4><span style=\"color: #ffffff;\"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span></h4>\n<h4><span style=\"color: #ffffff;\"> </span></h4>\n<h4></h4>\n<h4><span style=\"color: #ffffff;\"><em><strong>2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span></h4>\n<h4><span style=\"color: #ffffff;\"> </span></h4>\n<h4></h4>\n<h4><span style=\"color: #ffffff;\"><em><strong>3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span></h4>\n<h4><span style=\"color: #ffffff;\"> </span></h4>\n<h4></h4>\n<h4><span style=\"color: #ffffff;\"><em><strong>4) COMMENCE BP\'S MOVEMENT PRINCIPLES</strong></em></span></h4>\n<h4><span style=\"color: #ffffff;\"> </span></h4>\n<h4></h4>\n<h4><span style=\"color: #ffffff;\"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span></h4>\n&nbsp;</blockquote>\nThat\'s pretty much it!\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4 style=\"text-align: center;\"><em><strong>IG BREAKFAST RULES</strong></em></h4>\n<h4 style=\"text-align: center;\"></h4>\n<h3><strong><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" target=\"_blank\">WHY BREAKFAST </a> - click to post </strong></h3>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong><em>The ingredients to Brad Pamp’s Healthy Cereal (Option 1);</em></strong></span>\n<ul>\n	<li>Cooking Oats</li>\n	<li>Coconut flakes</li>\n	<li>LSA (Linseed, Sunflower, Almond) Mix</li>\n	<li>Chia seeds (both black &amp; white)</li>\n	<li>Cocoa nibs</li>\n	<li>Ground cinnamon</li>\n	<li>Full cream milk or water</li>\n	<li>Apple or banana</li>\n	<li>Honey</li>\n</ul>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong><em>How is it prepared and packaged;</em></strong></span>\n<ul>\n	<li>Brad Pamp will supply all ingredients in sealed packets and offer simple instructions on mixing ingredients into Tupperware</li>\n	<li>The kitchen area will store Tupperware containers.</li>\n	<li>Snowy could think about purchasing and preparing this breakfast.</li>\n</ul>\n<strong><em> </em></strong>\n\n<span style=\"color: #993366;\"><strong><em>How is breakfast served (via):</em></strong></span>\n<ul>\n	<li>Tupperware containers</li>\n	<li>Breakfast bowls</li>\n	<li>Microwave</li>\n	<li>Tablespoons</li>\n</ul>\n<span style=\"color: #993366;\"><strong>Directions:</strong></span>\n<ul>\n	<li>Pour a cup of breakfast cereal into bowl</li>\n	<li>Add, either ¾ cup of water or full cream milk</li>\n	<li>Microwave for 60-90 seconds pending your liking.</li>\n</ul>\n<span style=\"color: #993366;\"><strong>Additional and recommended Options:</strong></span>\n<ul>\n	<li>Dice apple or alternative whole fruit (apples supplied in bulk).</li>\n	<li>Add a teaspoon of honey or to liking – via squeeze bottle.</li>\n	<li>I strongly recommend adding a dash of ground cinnamon.</li>\n</ul>\n<span style=\"color: #993366;\"><strong>Extra’s </strong></span>\n<ul>\n	<li>Enjoy coffee or tea – promoting sugar-free</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9MB6SR6Lif8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong><em>About the selected ingredients and why this breakfast option offers a significant health boost.</em></strong></span>\n<ul>\n	<li><span style=\"color: #008080;\"><strong>Cooking Oats</strong></span> – contain gut-healthy fibre which is known to lower ‘bad’ cholesterol. Oats, while related to grain carbohydrate family, contain little gluten like barley, wheat, and rye grains, and are metabolised (broken down) slowly. As a result, little insulin spike is produced, and thus, offers steady energy over an extended period.  This satiation also influences a more balanced appetite through the day.</li>\n	<li><span style=\"color: #008080;\"><strong>Coconut flakes</strong> </span>– providing essential vitamins, minerals, fibre, zinc and iron, most significant is the nature of ‘real’ healthy fat. It is this healthy fat that contributes to healthy hormones, immune system, and natural anti-inflammation.  Oh, and for most, coconut offers improved taste.</li>\n	<li><span style=\"color: #008080;\"><strong>LSA</strong></span> (Linseed, Sunflower, Almond) Mix – rich in protein, while helping balance blood sugar. LSA also provides a healthy dose of omega-3 fats significant in a healthy heart and brain function.  Minerals, calcium, zinc, and magnesium also help muscle and bone function.</li>\n	<li><span style=\"color: #008080;\"><strong>Chia seeds (both black &amp; white)</strong></span> – While again loaded with healthy omega-3 fats, chia seeds also offer up serious immune supporting anti-oxidant value. The carb value is near all in fibre dose. Quality Dietary Fibre could well provide the most significant value towards a healthy functioning gut.  Australian gut health is poor according to National Health Statistics.  Mediocre stats are thought to be a consequence of exposure to the industrialised diet.</li>\n	<li><span style=\"color: #008080;\"><strong>Cocoa nibs</strong> </span>– an anti-oxidant packed superfood. Loaded with fibre, helps in lowering blood pressure, but perhaps more beneficial is the reported effect on mood.  Dark chocolate is known for boosting motivation and mental sharpness.  Again, they also add a nugget of taste.</li>\n</ul>\n<strong> </strong>\n\n<span style=\"color: #993366;\"><strong><em>Add-on’s</em></strong></span>\n<ul>\n	<li><span style=\"color: #008080;\"><strong>Ground cinnamon</strong> </span>– apart from offering a great taste, cinnamon helps in lower heart risk factors, along with lowering blood sugar. Cinnamon is super healthy spice.</li>\n	<li><span style=\"color: #008080;\"><strong>Full cream milk or water</strong></span> – real whole milk offers fat-soluble vitamins A and D for a reason – we need them. Don’t mess with it.  Whole milk benefits our immune system, skeletal health, aids in muscle repair, offers brain balance, and helps us metabolise stored body fat as our preferred fuel source.  Again, I don’t see the need to mess with it!</li>\n	<li><span style=\"color: #008080;\"><strong>Apple or banana</strong></span> – fruit offers up the juicy flavour, and, of course, a myriad of health supporting vitamins. Whole fruit, courtesy of ‘real’ toxins, tends to self-regulate volume and thus controls appetite and weight control.</li>\n	<li><span style=\"color: #008080;\"><strong>Honey</strong> </span>– yes, regarded as a ‘natural’ sugar, and yes, will spike blood pressure, again, should honey be raw and organic, it will self-regulate volume and blood sugar balance. Honey also offers loads of anti-bacterial qualities, and did I mention taste!!!</li>\n</ul>\n&nbsp;\n\nThis will do for now!','IAIN GRAHAM','','inherit','closed','closed','','3391-autosave-v1','','','2016-07-29 05:30:35','2016-07-29 05:30:35','',3391,'http://balancehealthprograms.com.au/3391-autosave-v1/',0,'revision','',0),(3397,2,'2016-07-29 05:19:42','2016-07-29 05:19:42','<h1 style=\"text-align: center;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5>Welcome Iain,</h5>\r\n<h5>Welcome to Operation IG!</h5>\r\n<h5>Our goal is see you thriving, living at your rightful ideal and sustainable healthy best.</h5>\r\n<h5></h5>\r\n<h5>I keep things pretty simple!</h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>IG STEPPING STONES</strong></em></span></h3>\r\n<h3></h3>\r\n&nbsp;\r\n<h3><span style=\"color: #ffffff;\"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>4) COMMENCE BP\'S MOVEMENT PRINCIPLES</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span></h3>\r\n&nbsp;</blockquote>\r\nThat\'s pretty much it!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIG BREAKFAST RULES\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" target=\"_blank\">WHY BREAKFAST </a></strong>\r\n\r\n&nbsp;\r\n\r\n<strong><em>What is it: The ingredients to Brad Pamp’s Healthy Cereal;</em></strong>\r\n<ul>\r\n	<li>Cooking Oats</li>\r\n	<li>Coconut flakes</li>\r\n	<li>LSA (Linseed, Sunflower, Almond) Mix</li>\r\n	<li>Chia seeds (both black &amp; white)</li>\r\n	<li>Cocoa nibs</li>\r\n	<li>Ground cinnamon</li>\r\n	<li>Full cream milk or water</li>\r\n	<li>Apple or banana</li>\r\n	<li>Honey</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong><em>How is it prepared and packaged;</em></strong>\r\n<ul>\r\n	<li>Brad Pamp will supply all ingredients in sealed packets and offer simple instructions on mixing ingredients into Tupperware</li>\r\n	<li>The kitchen area will store Tupperware containers.</li>\r\n	<li>Snowy could think about purchasing and preparing this breakfast.</li>\r\n</ul>\r\n<strong><em> </em></strong>\r\n\r\n<strong><em>How is breakfast served (via):</em></strong>\r\n<ul>\r\n	<li>Tupperware containers</li>\r\n	<li>Breakfast bowls</li>\r\n	<li>Microwave</li>\r\n	<li>Tablespoons</li>\r\n</ul>\r\n<strong>Directions:</strong>\r\n<ul>\r\n	<li>Pour a cup of breakfast cereal into bowl</li>\r\n	<li>Add, either ¾ cup of water or full cream milk</li>\r\n	<li>Microwave for 60-90 seconds pending your liking.</li>\r\n</ul>\r\n<strong>Additional and recommended Options:</strong>\r\n<ul>\r\n	<li>Dice apple or alternative whole fruit (apples supplied in bulk).</li>\r\n	<li>Add a teaspoon of honey or to liking – via squeeze bottle.</li>\r\n	<li>I strongly recommend adding a dash of ground cinnamon.</li>\r\n</ul>\r\n<strong>Extra’s </strong>\r\n<ul>\r\n	<li>Enjoy coffee or tea – promoting sugar-free</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong><em>About the selected ingredients and why this breakfast option offers a significant health boost.</em></strong>\r\n<ul>\r\n	<li><strong>Cooking Oats</strong> – contain gut-healthy fibre which is known to lower ‘bad’ cholesterol. Oats, while related to grain carbohydrate family, contain little gluten like barley, wheat, and rye grains, and are metabolised (broken down) slowly. As a result, little insulin spike is produced, and thus, offers steady energy over an extended period.  This satiation also influences a more balanced appetite through the day.</li>\r\n	<li><strong>Coconut flakes</strong> – providing essential vitamins, minerals, fibre, zinc and iron, most significant is the nature of ‘real’ healthy fat. It is this healthy fat that contributes to healthy hormones, immune system, and natural anti-inflammation.  Oh, and for most, coconut offers improved taste.</li>\r\n	<li><strong>LSA</strong> (Linseed, Sunflower, Almond) Mix – rich in protein, while helping balance blood sugar. LSA also provides a healthy dose of omega-3 fats significant in a healthy heart and brain function.  Minerals, calcium, zinc, and magnesium also help muscle and bone function.</li>\r\n	<li><strong>Chia seeds (both black &amp; white)</strong> – While again loaded with healthy omega-3 fats, chia seeds also offer up serious immune supporting anti-oxidant value. The carb value is near all in fibre dose. Quality Dietary Fibre could well provide the most significant value towards a healthy functioning gut.  Australian gut health is poor according to National Health Statistics.  Mediocre stats are thought to be a consequence of exposure to the industrialised diet.</li>\r\n	<li><strong>Cocoa nibs</strong> – an anti-oxidant packed superfood. Loaded with fibre, helps in lowering blood pressure, but perhaps more beneficial is the reported effect on mood.  Dark chocolate is known for boosting motivation and mental sharpness.  Again, they also add a nugget of taste.</li>\r\n</ul>\r\n<strong> </strong>\r\n\r\n<strong><em>Add-on’s</em></strong>\r\n<ul>\r\n	<li><strong>Ground cinnamon</strong> – apart from offering a great taste, cinnamon helps in lower heart risk factors, along with lowering blood sugar. Cinnamon is super healthy spice.</li>\r\n	<li><strong>Full cream milk or water</strong> – real whole milk offers fat-soluble vitamins A and D for a reason – we need them. Don’t mess with it.  Whole milk benefits our immune system, skeletal health, aids in muscle repair, offers brain balance, and helps us metabolise stored body fat as our preferred fuel source.  Again, I don’t see the need to mess with it!</li>\r\n	<li><strong>Apple or banana</strong> – fruit offers up the juicy flavour, and, of course, a myriad of health supporting vitamins. Whole fruit, courtesy of ‘real’ toxins, tends to self-regulate volume and thus controls appetite and weight control.</li>\r\n	<li><strong>Honey</strong> – yes, regarded as a ‘natural’ sugar, and yes, will spike blood pressure, again, should honey be raw and organic, it will self-regulate volume and blood sugar balance. Honey also offers loads of anti-bacterial qualities, and did I mention taste!!!</li>\r\n</ul>\r\n&nbsp;','IAIN GRAHAM','','inherit','closed','closed','','3391-revision-v1','','','2016-07-29 05:19:42','2016-07-29 05:19:42','',3391,'http://balancehealthprograms.com.au/3391-revision-v1/',0,'revision','',0),(3398,2,'2016-07-29 05:22:17','2016-07-29 05:22:17','<h1 style=\"text-align: center;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5>Welcome Iain,</h5>\r\n<h5>Welcome to Operation IG!</h5>\r\n<h5>Our goal is see you thriving, living at your rightful ideal and sustainable healthy best.</h5>\r\n<h5></h5>\r\n<h5>I keep things pretty simple!</h5>\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>IG STEPPING STONES</strong></em></span></h3>\r\n<h3></h3>\r\n&nbsp;\r\n<h3><span style=\"color: #ffffff;\"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>4) COMMENCE BP\'S MOVEMENT PRINCIPLES</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span></h3>\r\n&nbsp;</blockquote>\r\nThat\'s pretty much it!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIG BREAKFAST RULES\r\n\r\n&nbsp;\r\n\r\n<strong><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" target=\"_blank\">WHY BREAKFAST </a></strong>\r\n\r\n&nbsp;\r\n\r\n<strong><em>What is it: The ingredients to Brad Pamp’s Healthy Cereal;</em></strong>\r\n<ul>\r\n	<li>Cooking Oats</li>\r\n	<li>Coconut flakes</li>\r\n	<li>LSA (Linseed, Sunflower, Almond) Mix</li>\r\n	<li>Chia seeds (both black &amp; white)</li>\r\n	<li>Cocoa nibs</li>\r\n	<li>Ground cinnamon</li>\r\n	<li>Full cream milk or water</li>\r\n	<li>Apple or banana</li>\r\n	<li>Honey</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong><em>How is it prepared and packaged;</em></strong>\r\n<ul>\r\n	<li>Brad Pamp will supply all ingredients in sealed packets and offer simple instructions on mixing ingredients into Tupperware</li>\r\n	<li>The kitchen area will store Tupperware containers.</li>\r\n	<li>Snowy could think about purchasing and preparing this breakfast.</li>\r\n</ul>\r\n<strong><em> </em></strong>\r\n\r\n<strong><em>How is breakfast served (via):</em></strong>\r\n<ul>\r\n	<li>Tupperware containers</li>\r\n	<li>Breakfast bowls</li>\r\n	<li>Microwave</li>\r\n	<li>Tablespoons</li>\r\n</ul>\r\n<strong>Directions:</strong>\r\n<ul>\r\n	<li>Pour a cup of breakfast cereal into bowl</li>\r\n	<li>Add, either ¾ cup of water or full cream milk</li>\r\n	<li>Microwave for 60-90 seconds pending your liking.</li>\r\n</ul>\r\n<strong>Additional and recommended Options:</strong>\r\n<ul>\r\n	<li>Dice apple or alternative whole fruit (apples supplied in bulk).</li>\r\n	<li>Add a teaspoon of honey or to liking – via squeeze bottle.</li>\r\n	<li>I strongly recommend adding a dash of ground cinnamon.</li>\r\n</ul>\r\n<strong>Extra’s </strong>\r\n<ul>\r\n	<li>Enjoy coffee or tea – promoting sugar-free</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/9MB6SR6Lif8\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\n&nbsp;\r\n\r\n<strong><em>About the selected ingredients and why this breakfast option offers a significant health boost.</em></strong>\r\n<ul>\r\n	<li><strong>Cooking Oats</strong> – contain gut-healthy fibre which is known to lower ‘bad’ cholesterol. Oats, while related to grain carbohydrate family, contain little gluten like barley, wheat, and rye grains, and are metabolised (broken down) slowly. As a result, little insulin spike is produced, and thus, offers steady energy over an extended period.  This satiation also influences a more balanced appetite through the day.</li>\r\n	<li><strong>Coconut flakes</strong> – providing essential vitamins, minerals, fibre, zinc and iron, most significant is the nature of ‘real’ healthy fat. It is this healthy fat that contributes to healthy hormones, immune system, and natural anti-inflammation.  Oh, and for most, coconut offers improved taste.</li>\r\n	<li><strong>LSA</strong> (Linseed, Sunflower, Almond) Mix – rich in protein, while helping balance blood sugar. LSA also provides a healthy dose of omega-3 fats significant in a healthy heart and brain function.  Minerals, calcium, zinc, and magnesium also help muscle and bone function.</li>\r\n	<li><strong>Chia seeds (both black &amp; white)</strong> – While again loaded with healthy omega-3 fats, chia seeds also offer up serious immune supporting anti-oxidant value. The carb value is near all in fibre dose. Quality Dietary Fibre could well provide the most significant value towards a healthy functioning gut.  Australian gut health is poor according to National Health Statistics.  Mediocre stats are thought to be a consequence of exposure to the industrialised diet.</li>\r\n	<li><strong>Cocoa nibs</strong> – an anti-oxidant packed superfood. Loaded with fibre, helps in lowering blood pressure, but perhaps more beneficial is the reported effect on mood.  Dark chocolate is known for boosting motivation and mental sharpness.  Again, they also add a nugget of taste.</li>\r\n</ul>\r\n<strong> </strong>\r\n\r\n<strong><em>Add-on’s</em></strong>\r\n<ul>\r\n	<li><strong>Ground cinnamon</strong> – apart from offering a great taste, cinnamon helps in lower heart risk factors, along with lowering blood sugar. Cinnamon is super healthy spice.</li>\r\n	<li><strong>Full cream milk or water</strong> – real whole milk offers fat-soluble vitamins A and D for a reason – we need them. Don’t mess with it.  Whole milk benefits our immune system, skeletal health, aids in muscle repair, offers brain balance, and helps us metabolise stored body fat as our preferred fuel source.  Again, I don’t see the need to mess with it!</li>\r\n	<li><strong>Apple or banana</strong> – fruit offers up the juicy flavour, and, of course, a myriad of health supporting vitamins. Whole fruit, courtesy of ‘real’ toxins, tends to self-regulate volume and thus controls appetite and weight control.</li>\r\n	<li><strong>Honey</strong> – yes, regarded as a ‘natural’ sugar, and yes, will spike blood pressure, again, should honey be raw and organic, it will self-regulate volume and blood sugar balance. Honey also offers loads of anti-bacterial qualities, and did I mention taste!!!</li>\r\n</ul>\r\n&nbsp;','IAIN GRAHAM','','inherit','closed','closed','','3391-revision-v1','','','2016-07-29 05:22:17','2016-07-29 05:22:17','',3391,'http://balancehealthprograms.com.au/3391-revision-v1/',0,'revision','',0),(3400,2,'2016-07-29 05:31:27','2016-07-29 05:31:27','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Welcome Iain,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Welcome to Operation IG!</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Our goal is see you thriving, living at your rightful ideal and sustainable healthy best.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\"><img class=\" size-full wp-image-2718 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\" alt=\"hea\" width=\"275\" height=\"183\" /></a></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I keep things pretty simple!</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #00ffff;\"><em><strong>IG STEPPING STONES</strong></em></span></h3>\r\n<h3></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>4) COMMENCE BP\'S MOVEMENT PRINCIPLES</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span></h4>\r\n&nbsp;</blockquote>\r\nThat\'s pretty much it!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><em><strong>IG BREAKFAST RULES</strong></em></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" target=\"_blank\">WHY BREAKFAST </a> - click to post </strong></h3>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>The ingredients to Brad Pamp’s Healthy Cereal (Option 1);</em></strong></span>\r\n<ul>\r\n	<li>Cooking Oats</li>\r\n	<li>Coconut flakes</li>\r\n	<li>LSA (Linseed, Sunflower, Almond) Mix</li>\r\n	<li>Chia seeds (both black &amp; white)</li>\r\n	<li>Cocoa nibs</li>\r\n	<li>Ground cinnamon</li>\r\n	<li>Full cream milk or water</li>\r\n	<li>Apple or banana</li>\r\n	<li>Honey</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>How is breakfast served (via):</em></strong></span>\r\n<ul>\r\n	<li>Tupperware containers</li>\r\n	<li>Breakfast bowls</li>\r\n	<li>Microwave</li>\r\n	<li>Tablespoons</li>\r\n</ul>\r\n<em><span style=\"color: #993366;\"><strong>Directions:</strong></span></em>\r\n<ul>\r\n	<li>Pour a cup of breakfast cereal into bowl</li>\r\n	<li>Add, either ¾ cup of water or full cream milk</li>\r\n	<li>Microwave for 60-90 seconds pending your liking.</li>\r\n</ul>\r\n<em><span style=\"color: #993366;\"><strong>Additional and recommended Options:</strong></span></em>\r\n<ul>\r\n	<li>Dice apple or alternative whole fruit (apples supplied in bulk).</li>\r\n	<li>Add a teaspoon of honey or to liking – via squeeze bottle.</li>\r\n	<li>I strongly recommend adding a dash of ground cinnamon.</li>\r\n</ul>\r\n<em><span style=\"color: #993366;\"><strong>Extra’s </strong></span></em>\r\n<ul>\r\n	<li>Enjoy coffee or tea – promoting sugar-free</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9MB6SR6Lif8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>About the selected ingredients and why this breakfast option offers a significant health boost.</em></strong></span>\r\n<ul>\r\n	<li><span style=\"color: #008080;\"><strong>Cooking Oats</strong></span> – contain gut-healthy fibre which is known to lower ‘bad’ cholesterol. Oats, while related to grain carbohydrate family, contain little gluten like barley, wheat, and rye grains, and are metabolised (broken down) slowly. As a result, little insulin spike is produced, and thus, offers steady energy over an extended period.  This satiation also influences a more balanced appetite through the day.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Coconut flakes</strong> </span>– providing essential vitamins, minerals, fibre, zinc and iron, most significant is the nature of ‘real’ healthy fat. It is this healthy fat that contributes to healthy hormones, immune system, and natural anti-inflammation.  Oh, and for most, coconut offers improved taste.</li>\r\n	<li><span style=\"color: #008080;\"><strong>LSA</strong></span> (Linseed, Sunflower, Almond) Mix – rich in protein, while helping balance blood sugar. LSA also provides a healthy dose of omega-3 fats significant in a healthy heart and brain function.  Minerals, calcium, zinc, and magnesium also help muscle and bone function.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Chia seeds (both black &amp; white)</strong></span> – While again loaded with healthy omega-3 fats, chia seeds also offer up serious immune supporting anti-oxidant value. The carb value is near all in fibre dose. Quality Dietary Fibre could well provide the most significant value towards a healthy functioning gut.  Australian gut health is poor according to National Health Statistics.  Mediocre stats are thought to be a consequence of exposure to the industrialised diet.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Cocoa nibs</strong> </span>– an anti-oxidant packed superfood. Loaded with fibre, helps in lowering blood pressure, but perhaps more beneficial is the reported effect on mood.  Dark chocolate is known for boosting motivation and mental sharpness.  Again, they also add a nugget of taste.</li>\r\n</ul>\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong><em>Add-on’s</em></strong></span>\r\n<ul>\r\n	<li><span style=\"color: #008080;\"><strong>Ground cinnamon</strong> </span>– apart from offering a great taste, cinnamon helps in lower heart risk factors, along with lowering blood sugar. Cinnamon is super healthy spice.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Full cream milk or water</strong></span> – real whole milk offers fat-soluble vitamins A and D for a reason – we need them. Don’t mess with it.  Whole milk benefits our immune system, skeletal health, aids in muscle repair, offers brain balance, and helps us metabolise stored body fat as our preferred fuel source.  Again, I don’t see the need to mess with it!</li>\r\n	<li><span style=\"color: #008080;\"><strong>Apple or banana</strong></span> – fruit offers up the juicy flavour, and, of course, a myriad of health supporting vitamins. Whole fruit, courtesy of ‘real’ toxins, tends to self-regulate volume and thus controls appetite and weight control.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Honey</strong> </span>– yes, regarded as a ‘natural’ sugar, and yes, will spike blood pressure, again, should honey be raw and organic, it will self-regulate volume and blood sugar balance. Honey also offers loads of anti-bacterial qualities, and did I mention taste!!!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThis will do for now!','IAIN GRAHAM','','inherit','closed','closed','','3391-revision-v1','','','2016-07-29 05:31:27','2016-07-29 05:31:27','',3391,'http://balancehealthprograms.com.au/3391-revision-v1/',0,'revision','',0),(3399,2,'2016-07-29 05:27:49','2016-07-29 05:27:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Welcome Iain,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Welcome to Operation IG!</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Our goal is see you thriving, living at your rightful ideal and sustainable healthy best.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\"><img class=\" size-full wp-image-2718 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\" alt=\"hea\" width=\"275\" height=\"183\" /></a></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I keep things pretty simple!</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #00ffff;\"><em><strong>IG STEPPING STONES</strong></em></span></h3>\r\n<h3></h3>\r\n&nbsp;\r\n<h3><span style=\"color: #ffffff;\"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>4) COMMENCE BP\'S MOVEMENT PRINCIPLES</strong></em></span></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span></h3>\r\n&nbsp;</blockquote>\r\nThat\'s pretty much it!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><em><strong>IG BREAKFAST RULES</strong></em></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4><strong><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" target=\"_blank\">WHY BREAKFAST </a></strong></h4>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>What is it: The ingredients to Brad Pamp’s Healthy Cereal;</em></strong></span>\r\n<ul>\r\n	<li>Cooking Oats</li>\r\n	<li>Coconut flakes</li>\r\n	<li>LSA (Linseed, Sunflower, Almond) Mix</li>\r\n	<li>Chia seeds (both black &amp; white)</li>\r\n	<li>Cocoa nibs</li>\r\n	<li>Ground cinnamon</li>\r\n	<li>Full cream milk or water</li>\r\n	<li>Apple or banana</li>\r\n	<li>Honey</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>How is it prepared and packaged;</em></strong></span>\r\n<ul>\r\n	<li>Brad Pamp will supply all ingredients in sealed packets and offer simple instructions on mixing ingredients into Tupperware</li>\r\n	<li>The kitchen area will store Tupperware containers.</li>\r\n	<li>Snowy could think about purchasing and preparing this breakfast.</li>\r\n</ul>\r\n<strong><em> </em></strong>\r\n\r\n<span style=\"color: #993366;\"><strong><em>How is breakfast served (via):</em></strong></span>\r\n<ul>\r\n	<li>Tupperware containers</li>\r\n	<li>Breakfast bowls</li>\r\n	<li>Microwave</li>\r\n	<li>Tablespoons</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>Directions:</strong></span>\r\n<ul>\r\n	<li>Pour a cup of breakfast cereal into bowl</li>\r\n	<li>Add, either ¾ cup of water or full cream milk</li>\r\n	<li>Microwave for 60-90 seconds pending your liking.</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>Additional and recommended Options:</strong></span>\r\n<ul>\r\n	<li>Dice apple or alternative whole fruit (apples supplied in bulk).</li>\r\n	<li>Add a teaspoon of honey or to liking – via squeeze bottle.</li>\r\n	<li>I strongly recommend adding a dash of ground cinnamon.</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>Extra’s </strong></span>\r\n<ul>\r\n	<li>Enjoy coffee or tea – promoting sugar-free</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9MB6SR6Lif8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>About the selected ingredients and why this breakfast option offers a significant health boost.</em></strong></span>\r\n<ul>\r\n	<li><span style=\"color: #008080;\"><strong>Cooking Oats</strong></span> – contain gut-healthy fibre which is known to lower ‘bad’ cholesterol. Oats, while related to grain carbohydrate family, contain little gluten like barley, wheat, and rye grains, and are metabolised (broken down) slowly. As a result, little insulin spike is produced, and thus, offers steady energy over an extended period.  This satiation also influences a more balanced appetite through the day.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Coconut flakes</strong> </span>– providing essential vitamins, minerals, fibre, zinc and iron, most significant is the nature of ‘real’ healthy fat. It is this healthy fat that contributes to healthy hormones, immune system, and natural anti-inflammation.  Oh, and for most, coconut offers improved taste.</li>\r\n	<li><span style=\"color: #008080;\"><strong>LSA</strong></span> (Linseed, Sunflower, Almond) Mix – rich in protein, while helping balance blood sugar. LSA also provides a healthy dose of omega-3 fats significant in a healthy heart and brain function.  Minerals, calcium, zinc, and magnesium also help muscle and bone function.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Chia seeds (both black &amp; white)</strong></span> – While again loaded with healthy omega-3 fats, chia seeds also offer up serious immune supporting anti-oxidant value. The carb value is near all in fibre dose. Quality Dietary Fibre could well provide the most significant value towards a healthy functioning gut.  Australian gut health is poor according to National Health Statistics.  Mediocre stats are thought to be a consequence of exposure to the industrialised diet.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Cocoa nibs</strong> </span>– an anti-oxidant packed superfood. Loaded with fibre, helps in lowering blood pressure, but perhaps more beneficial is the reported effect on mood.  Dark chocolate is known for boosting motivation and mental sharpness.  Again, they also add a nugget of taste.</li>\r\n</ul>\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong><em>Add-on’s</em></strong></span>\r\n<ul>\r\n	<li><span style=\"color: #008080;\"><strong>Ground cinnamon</strong> </span>– apart from offering a great taste, cinnamon helps in lower heart risk factors, along with lowering blood sugar. Cinnamon is super healthy spice.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Full cream milk or water</strong></span> – real whole milk offers fat-soluble vitamins A and D for a reason – we need them. Don’t mess with it.  Whole milk benefits our immune system, skeletal health, aids in muscle repair, offers brain balance, and helps us metabolise stored body fat as our preferred fuel source.  Again, I don’t see the need to mess with it!</li>\r\n	<li><span style=\"color: #008080;\"><strong>Apple or banana</strong></span> – fruit offers up the juicy flavour, and, of course, a myriad of health supporting vitamins. Whole fruit, courtesy of ‘real’ toxins, tends to self-regulate volume and thus controls appetite and weight control.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Honey</strong> </span>– yes, regarded as a ‘natural’ sugar, and yes, will spike blood pressure, again, should honey be raw and organic, it will self-regulate volume and blood sugar balance. Honey also offers loads of anti-bacterial qualities, and did I mention taste!!!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThis will do for now!','IAIN GRAHAM','','inherit','closed','closed','','3391-revision-v1','','','2016-07-29 05:27:49','2016-07-29 05:27:49','',3391,'http://balancehealthprograms.com.au/3391-revision-v1/',0,'revision','',0),(3401,2,'2016-07-29 05:32:23','2016-07-29 05:32:23','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>IAIN GRAHAM - PRIVATE PAGE </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Welcome Iain,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Welcome to Operation IG!</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Our goal is see you thriving, living at your rightful ideal and sustainable healthy best.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\"><img class=\" size-full wp-image-2718 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hea.jpg\" alt=\"hea\" width=\"275\" height=\"183\" /></a></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I keep things pretty simple!</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #00ffff;\"><em><strong>IG STEPPING STONES</strong></em></span></h3>\r\n<h3></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2) PRACTICE BP\'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3) INTEGRATE BP\'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>4) COMMENCE BP\'S MOVEMENT PRINCIPLES</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span></h4>\r\n&nbsp;</blockquote>\r\nThat\'s pretty much it!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><em><strong>IG BREAKFAST RULES</strong></em></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" target=\"_blank\">WHY BREAKFAST </a> - click to post </strong></h3>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>The ingredients to Brad Pamp’s Healthy Cereal (Option 1);</em></strong></span>\r\n<ul>\r\n	<li>Cooking Oats</li>\r\n	<li>Coconut flakes</li>\r\n	<li>LSA (Linseed, Sunflower, Almond) Mix</li>\r\n	<li>Chia seeds (both black &amp; white)</li>\r\n	<li>Cocoa nibs</li>\r\n	<li>Ground cinnamon</li>\r\n	<li>Full cream milk or water</li>\r\n	<li>Apple or banana</li>\r\n	<li>Honey</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>How is breakfast served (via):</em></strong></span>\r\n<ul>\r\n	<li>Tupperware containers</li>\r\n	<li>Breakfast bowls</li>\r\n	<li>Microwave</li>\r\n	<li>Tablespoons</li>\r\n</ul>\r\n<em><span style=\"color: #993366;\"><strong>Directions:</strong></span></em>\r\n<ul>\r\n	<li>Pour a cup of breakfast cereal into bowl</li>\r\n	<li>Add, either ¾ cup of water or full cream milk</li>\r\n	<li>Microwave for 60-90 seconds pending your liking.</li>\r\n</ul>\r\n<em><span style=\"color: #993366;\"><strong>Additional and recommended Options:</strong></span></em>\r\n<ul>\r\n	<li>Dice apple or alternative whole fruit (apples supplied in bulk).</li>\r\n	<li>Add a teaspoon of honey or to liking – via squeeze bottle.</li>\r\n	<li>I strongly recommend adding a dash of ground cinnamon.</li>\r\n</ul>\r\n<em><span style=\"color: #993366;\"><strong>Extra’s </strong></span></em>\r\n<ul>\r\n	<li>Enjoy coffee or tea – promoting sugar-free</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9MB6SR6Lif8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong><em>About the selected ingredients and why this breakfast option offers a significant health boost.</em></strong></span>\r\n<ul>\r\n	<li><span style=\"color: #008080;\"><strong>Cooking Oats</strong></span> – contain gut-healthy fibre which is known to lower ‘bad’ cholesterol. Oats, while related to grain carbohydrate family, contain little gluten like barley, wheat, and rye grains, and are metabolised (broken down) slowly. As a result, little insulin spike is produced, and thus, offers steady energy over an extended period.  This satiation also influences a more balanced appetite through the day.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Coconut flakes</strong> </span>– providing essential vitamins, minerals, fibre, zinc and iron, most significant is the nature of ‘real’ healthy fat. It is this healthy fat that contributes to healthy hormones, immune system, and natural anti-inflammation.  Oh, and for most, coconut offers improved taste.</li>\r\n	<li><span style=\"color: #008080;\"><strong>LSA</strong></span> (Linseed, Sunflower, Almond) Mix – rich in protein, while helping balance blood sugar. LSA also provides a healthy dose of omega-3 fats significant in a healthy heart and brain function.  Minerals, calcium, zinc, and magnesium also help muscle and bone function.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Chia seeds (both black &amp; white)</strong></span> – While again loaded with healthy omega-3 fats, chia seeds also offer up serious immune supporting anti-oxidant value. The carb value is near all in fibre dose. Quality Dietary Fibre could well provide the most significant value towards a healthy functioning gut.  Australian gut health is poor according to National Health Statistics.  Mediocre stats are thought to be a consequence of exposure to the industrialised diet.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Cocoa nibs</strong> </span>– an anti-oxidant packed superfood. Loaded with fibre, helps in lowering blood pressure, but perhaps more beneficial is the reported effect on mood.  Dark chocolate is known for boosting motivation and mental sharpness.  Again, they also add a nugget of taste.</li>\r\n</ul>\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong><em>Add-on’s</em></strong></span>\r\n<ul>\r\n	<li><span style=\"color: #008080;\"><strong>Ground cinnamon</strong> </span>– apart from offering a great taste, cinnamon helps in lower heart risk factors, along with lowering blood sugar. Cinnamon is super healthy spice.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Full cream milk or water</strong></span> – real whole milk offers fat-soluble vitamins A and D for a reason – we need them. Don’t mess with it.  Whole milk benefits our immune system, skeletal health, aids in muscle repair, offers brain balance, and helps us metabolise stored body fat as our preferred fuel source.  Again, I don’t see the need to mess with it!</li>\r\n	<li><span style=\"color: #008080;\"><strong>Apple or banana</strong></span> – fruit offers up the juicy flavour, and, of course, a myriad of health supporting vitamins. Whole fruit, courtesy of ‘real’ toxins, tends to self-regulate volume and thus controls appetite and weight control.</li>\r\n	<li><span style=\"color: #008080;\"><strong>Honey</strong> </span>– yes, regarded as a ‘natural’ sugar, and yes, will spike blood pressure, again, should honey be raw and organic, it will self-regulate volume and blood sugar balance. Honey also offers loads of anti-bacterial qualities, and did I mention taste!!!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nThis will do for now!','IAIN GRAHAM','','inherit','closed','closed','','3391-revision-v1','','','2016-07-29 05:32:23','2016-07-29 05:32:23','',3391,'http://balancehealthprograms.com.au/3391-revision-v1/',0,'revision','',0),(3402,2,'2016-08-01 05:04:04','2016-08-01 05:04:04','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CITY TO SURF TIPS # 6</strong></em></span></h1>\r\n&nbsp;\r\n\r\n2 WEEKS TO GO!\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><em>“No, you don’t have a cold, and no your Achilles is just fine.”</em></span></strong></h3>\r\n&nbsp;\r\n\r\nToday’s tips relate to those who place a priority on their race day performance. Tips are for those who sacrificed time and energy towards producing their best result. It’s also for <img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />those for have not completed this race or distance before. So, it’s largely for those entering the unknown.\r\n\r\n&nbsp;\r\n\r\nAs a consequence of the unknown, it’s about now when weird and usually illusory emotions can start to creep in.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Race day doubts often amplify as we approach d-day. Doubts like:</em></span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>A seasonal sniffle is NOT man-flu!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>A somewhat stiff back doesn’t require four Physiotherapy treatments.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you do NOT need an additional three hard threshold training sessions this week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Relax, your ever slightly loose stools does NOT mean your race is toast.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, your training program was not inadequate, and NO you couldn’t have nailed another three sessions per week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Long range forecast are rarely right! So don’t look it up.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you don’t need new shoes!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, that lost hour of sleep will not completely destroy your performance.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>RELAX ALREADY!</strong></em></span></h3>\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>You’ve done more than enough WORK to produce your best result!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Your body will serve you well; it’s designed to do that!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Don’t re-read the do’s and don’t on the event website.<img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>If challenged with negative illusory emotions, your steady (controlled intensity) workout is usually best. </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Nerves, apprehension, and trepidation are NORMAL, but nearly always are bluff.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #808000;\"><em>Stay healthy and smile - See you at the start line!</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/HLG_s9b2Uuw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n<h3 align=\"center\"><span style=\"color: #ffffff;\"><strong><a href=\"http://balancehealthprograms.com.au/city-to-surf-tips-7/\">TAKE TO ME TO PART 7 - RACE DAY </a></strong></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 6','','publish','closed','closed','','city-to-surf-tips-6','','','2016-08-08 05:51:51','2016-08-08 05:51:51','',0,'http://balancehealthprograms.com.au/?page_id=3402',0,'page','',0),(3404,2,'2016-08-01 05:04:54','2016-08-01 05:04:54','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CITY TO SURF TIPS # 6</strong></em></span></h1>\r\n&nbsp;\r\n\r\n2 WEEKS TO GO!\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><em>“No, you don’t have a cold, and no your Achilles is just fine.”</em></span></strong></h3>\r\n&nbsp;\r\n\r\nToday’s tips relate to those who place a priority on their race day performance.  Tips are for those who sacrificed time and energy towards producing their best result.  It’s also for <img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />those for have not completed this race or distance before.  So, it’s largely for those entering the unknown.\r\n\r\n&nbsp;\r\n\r\nAs a consequence of the unknown, it’s about now when weird and usually illusory emotions can start to creep in.\r\n\r\n&nbsp;\r\n\r\nRace day doubts often amplify as we approach d-day.  Doubts like:\r\n<blockquote><span style=\"color: #008080;\">A seasonal sniffle is NOT man-flu!</span>\r\n\r\n<span style=\"color: #008080;\">A somewhat stiff back doesn’t require four Physiotherapy treatments.</span>\r\n\r\n<span style=\"color: #008080;\">No, you do NOT need an additional three hard threshold training sessions this week.</span>\r\n\r\n<span style=\"color: #008080;\">Relax, your ever slightly loose stools does NOT mean your race is toast.</span>\r\n\r\n<span style=\"color: #008080;\">No, your training program was not inadequate, and NO you couldn’t have nailed another three sessions per week.</span>\r\n\r\n<span style=\"color: #008080;\">Long range forecast are rarely right! So don’t look it up.</span>\r\n\r\n<span style=\"color: #008080;\">No, you don’t need new shoes!</span>\r\n\r\n<span style=\"color: #008080;\">No, that lost hour of sleep will not completely destroy your performance.</span></blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>RELAX ALREADY!</strong></em></span></h3>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\">You’ve done more than enough WORK to produce your best result!</span>\r\n\r\n<span style=\"color: #008080;\">Your body will serve you well; it’s designed to do that!</span>\r\n\r\n<span style=\"color: #008080;\">Don’t re-read the do’s and don’t on the event website.<img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></span>\r\n\r\n<span style=\"color: #008080;\">If challenged with negative illusory emotions, your steady (controlled intensity) workout is usually best. </span>\r\n\r\n<span style=\"color: #008080;\">Nerves, apprehension, and trepidation are NORMAL, but nearly always are bluff.</span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #993366;\"><em>Stay healthy and smile - See you at the start line!</em></span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/HLG_s9b2Uuw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','CITY TO SURF TIPS # 6','','inherit','closed','closed','','3402-revision-v1','','','2016-08-01 05:04:54','2016-08-01 05:04:54','',3402,'http://balancehealthprograms.com.au/3402-revision-v1/',0,'revision','',0),(3403,2,'2016-08-01 05:04:04','2016-08-01 05:04:04','&lt;h1 style=\"text-align: center;\"&gt;&lt;span style=\"color: #993366;\"&gt;&lt;em&gt;&lt;strong&gt;CITY TO SURF TIPS # 6&lt;/strong&gt;&lt;/em&gt;&lt;/span&gt;&lt;/h1&gt;\r\n&amp;nbsp;\r\n\r\n2 WEEKS TO GO!\r\n\r\n&amp;nbsp;\r\n&lt;h3 style=\"text-align: center;\"&gt;&lt;strong&gt;&lt;span style=\"color: #993366;\"&gt;&lt;em&gt;“No, you don’t have a cold, and no your Achilles is just fine.”&lt;/em&gt;&lt;/span&gt;&lt;/strong&gt;&lt;/h3&gt;\r\n&amp;nbsp;\r\n\r\nToday’s tips relate to those who place a priority on their race day performance.  Tips are for those who sacrificed time and energy towards producing their best result.  It’s also for &lt;img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" /&gt;those for have not completed this race or distance before.  So, it’s largely for those entering the unknown.\r\n\r\n&amp;nbsp;\r\n\r\nAs a consequence of the unknown, it’s about now when weird and usually illusory emotions can start to creep in.\r\n\r\n&amp;nbsp;\r\n\r\nRace day doubts often amplify as we approach d-day.  Doubts like:\r\n&lt;blockquote&gt;&lt;span style=\"color: #008080;\"&gt;A seasonal sniffle is NOT man-flu!&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;A somewhat stiff back doesn’t require four Physiotherapy treatments.&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;No, you do NOT need an additional three hard threshold training sessions this week.&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;Relax, your ever slightly loose stools does NOT mean your race is toast.&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;No, your training program was not inadequate, and NO you couldn’t have nailed another three sessions per week.&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;Long range forecast are rarely right! So don’t look it up.&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;No, you don’t need new shoes!&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;No, that lost hour of sleep will not completely destroy your performance.&lt;/span&gt;&lt;/blockquote&gt;\r\n&amp;nbsp;\r\n&lt;h3 style=\"text-align: center;\"&gt;&lt;span style=\"color: #993366;\"&gt;&lt;em&gt;&lt;strong&gt;RELAX ALREADY!&lt;/strong&gt;&lt;/em&gt;&lt;/span&gt;&lt;/h3&gt;\r\n&amp;nbsp;\r\n&lt;blockquote&gt;&lt;span style=\"color: #008080;\"&gt;You’ve done more than enough WORK to produce your best result!&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;Your body will serve you well; it’s designed to do that!&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;Don’t re-read the do’s and don’t on the event website.&lt;img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /&gt;&lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;If challenged with negative illusory emotions, your steady (controlled intensity) workout is usually best. &lt;/span&gt;\r\n\r\n&lt;span style=\"color: #008080;\"&gt;Nerves, apprehension, and trepidation are NORMAL, but nearly always are bluff.&lt;/span&gt;&lt;/blockquote&gt;\r\n&amp;nbsp;\r\n\r\n&amp;nbsp;\r\n&lt;p style=\"text-align: center;\"&gt;&lt;span style=\"color: #993366;\"&gt;&lt;em&gt;Stay healthy and smile - See you at the start line!&lt;/em&gt;&lt;/span&gt;&lt;/p&gt;\r\n&amp;nbsp;\r\n\r\n&amp;nbsp;\r\n&lt;div align=\"center\"&gt;&lt;iframe src=\"https://www.youtube.com/embed/HLG_s9b2Uuw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"&gt;&lt;/iframe&gt;&lt;/div&gt;','CITY TO SURF TIPS # 6','','inherit','closed','closed','','3402-revision-v1','','','2016-08-01 05:04:04','2016-08-01 05:04:04','',3402,'http://balancehealthprograms.com.au/3402-revision-v1/',0,'revision','',0),(3405,2,'2016-08-01 05:06:33','2016-08-01 05:06:33','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CITY TO SURF TIPS # 6</strong></em></span></h1>\r\n&nbsp;\r\n\r\n2 WEEKS TO GO!\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><em>“No, you don’t have a cold, and no your Achilles is just fine.”</em></span></strong></h3>\r\n&nbsp;\r\n\r\nToday’s tips relate to those who place a priority on their race day performance. Tips are for those who sacrificed time and energy towards producing their best result. It’s also for <img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />those for have not completed this race or distance before. So, it’s largely for those entering the unknown.\r\n\r\n&nbsp;\r\n\r\nAs a consequence of the unknown, it’s about now when weird and usually illusory emotions can start to creep in.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Race day doubts often amplify as we approach d-day. Doubts like:</em></span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>A seasonal sniffle is NOT man-flu!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>A somewhat stiff back doesn’t require four Physiotherapy treatments.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you do NOT need an additional three hard threshold training sessions this week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Relax, your ever slightly loose stools does NOT mean your race is toast.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, your training program was not inadequate, and NO you couldn’t have nailed another three sessions per week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Long range forecast are rarely right! So don’t look it up.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you don’t need new shoes!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, that lost hour of sleep will not completely destroy your performance.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>RELAX ALREADY!</strong></em></span></h3>\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>You’ve done more than enough WORK to produce your best result!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Your body will serve you well; it’s designed to do that!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Don’t re-read the do’s and don’t on the event website.<img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>If challenged with negative illusory emotions, your steady (controlled intensity) workout is usually best. </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Nerves, apprehension, and trepidation are NORMAL, but nearly always are bluff.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #993366;\"><em>Stay healthy and smile - See you at the start line!</em></span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/HLG_s9b2Uuw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','CITY TO SURF TIPS # 6','','inherit','closed','closed','','3402-revision-v1','','','2016-08-01 05:06:33','2016-08-01 05:06:33','',3402,'http://balancehealthprograms.com.au/3402-revision-v1/',0,'revision','',0),(3406,2,'2016-08-01 05:07:09','2016-08-01 05:07:09','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CITY TO SURF TIPS # 6</strong></em></span></h1>\r\n&nbsp;\r\n\r\n2 WEEKS TO GO!\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><em>“No, you don’t have a cold, and no your Achilles is just fine.”</em></span></strong></h3>\r\n&nbsp;\r\n\r\nToday’s tips relate to those who place a priority on their race day performance. Tips are for those who sacrificed time and energy towards producing their best result. It’s also for <img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />those for have not completed this race or distance before. So, it’s largely for those entering the unknown.\r\n\r\n&nbsp;\r\n\r\nAs a consequence of the unknown, it’s about now when weird and usually illusory emotions can start to creep in.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Race day doubts often amplify as we approach d-day. Doubts like:</em></span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>A seasonal sniffle is NOT man-flu!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>A somewhat stiff back doesn’t require four Physiotherapy treatments.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you do NOT need an additional three hard threshold training sessions this week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Relax, your ever slightly loose stools does NOT mean your race is toast.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, your training program was not inadequate, and NO you couldn’t have nailed another three sessions per week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Long range forecast are rarely right! So don’t look it up.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you don’t need new shoes!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, that lost hour of sleep will not completely destroy your performance.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>RELAX ALREADY!</strong></em></span></h3>\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>You’ve done more than enough WORK to produce your best result!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Your body will serve you well; it’s designed to do that!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Don’t re-read the do’s and don’t on the event website.<img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>If challenged with negative illusory emotions, your steady (controlled intensity) workout is usually best. </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Nerves, apprehension, and trepidation are NORMAL, but nearly always are bluff.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #993366;\"><em>Stay healthy and smile - See you at the start line!</em></span></p>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/HLG_s9b2Uuw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','CITY TO SURF TIPS # 6','','inherit','closed','closed','','3402-revision-v1','','','2016-08-01 05:07:09','2016-08-01 05:07:09','',3402,'http://balancehealthprograms.com.au/3402-revision-v1/',0,'revision','',0),(3407,2,'2016-08-01 05:08:04','2016-08-01 05:08:04','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CITY TO SURF TIPS # 6</strong></em></span></h1>\r\n&nbsp;\r\n\r\n2 WEEKS TO GO!\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><em>“No, you don’t have a cold, and no your Achilles is just fine.”</em></span></strong></h3>\r\n&nbsp;\r\n\r\nToday’s tips relate to those who place a priority on their race day performance. Tips are for those who sacrificed time and energy towards producing their best result. It’s also for <img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />those for have not completed this race or distance before. So, it’s largely for those entering the unknown.\r\n\r\n&nbsp;\r\n\r\nAs a consequence of the unknown, it’s about now when weird and usually illusory emotions can start to creep in.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Race day doubts often amplify as we approach d-day. Doubts like:</em></span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>A seasonal sniffle is NOT man-flu!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>A somewhat stiff back doesn’t require four Physiotherapy treatments.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you do NOT need an additional three hard threshold training sessions this week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Relax, your ever slightly loose stools does NOT mean your race is toast.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, your training program was not inadequate, and NO you couldn’t have nailed another three sessions per week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Long range forecast are rarely right! So don’t look it up.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you don’t need new shoes!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, that lost hour of sleep will not completely destroy your performance.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>RELAX ALREADY!</strong></em></span></h3>\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>You’ve done more than enough WORK to produce your best result!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Your body will serve you well; it’s designed to do that!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Don’t re-read the do’s and don’t on the event website.<img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>If challenged with negative illusory emotions, your steady (controlled intensity) workout is usually best. </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Nerves, apprehension, and trepidation are NORMAL, but nearly always are bluff.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #808000;\"><em>Stay healthy and smile - See you at the start line!</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/HLG_s9b2Uuw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','CITY TO SURF TIPS # 6','','inherit','closed','closed','','3402-revision-v1','','','2016-08-01 05:08:04','2016-08-01 05:08:04','',3402,'http://balancehealthprograms.com.au/3402-revision-v1/',0,'revision','',0),(3408,2,'2016-08-01 05:11:27','2016-08-01 05:11:27','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>CITY TO SURF TIPS # 5</em></strong></span></h1>\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>Countering the dreaded 9km mark – and the “Giving Up Syndrome”</strong></em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s C2S tips largely focus on your <strong><em>race day emotions</em></strong> and not so much on your physical fitness.\r\n\r\n&nbsp;\r\n\r\nMore so, I’ll offer up a few self-taught tricks you can employ to overcome the inevitable <img class=\"alignright size-medium wp-image-3811\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/brain-1295128_960_720-300x150.png\" alt=\"brain-1295128_960_720\" width=\"300\" height=\"150\" />negative and performance limiting emotions you’ll likely face at some point during the race.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Race Day Emotions</strong>; by that I mean, irrespective of your training preparation, your increasing) fitness, or your running/ walking talent (as in your economy of movement), it’s likely you’ll be emotionally challenged at some point in the race.   Motivation is more challenged for those who wish to finish in their best possible time.\r\n\r\n&nbsp;\r\n\r\nThese motivational challenges are simply how a healthy brain <em>usually</em> works.   Let me explain.\r\n\r\n&nbsp;\r\n\r\nDon’t be surprised if you experienced the following when you hitting the 9km mark, still with 5kms to complete; I’ve had enough now, I’m over this, I’m too hot, I’m hungry, I’m cramping, I don’t need this sh!t, m legs are toast, my body can’t take this anymore, and, worst of all, I AM DONE!\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why is this?</strong></span></blockquote>\r\nYour healthy brain is designed to keep you safe at all times.  Completing 14kms with lengthy uphill spikes, much of it <em>usually</em> into the wind, and, with increasing seas<img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />onal temperatures isn’t really what your brain had in mind to maintain your good health.  So, to be certain you’re not doing damage to yourself your brain’s innate default checklist kicks into action.\r\n\r\nAgain, this inbuilt safety program applies to both those hammering away up the pointy end of the race, or, for those somewhere near the back of the field simply looking to complete a once seemingly incomprehensible challenge.  So, I’ve told you they’re coming, so be ready for them.\r\n\r\nRight then, the good news is it’s been well proven by experts these <em>negative</em> emotions are usually just illusory perceptions.  You are NOT, in fact, busted as you currently believe (or perceive). You are not running out of gas (energy in the form of glycogen [sugar]), your legs are still well good enough to continue at your current pace, and yes, you can finish all the way to the finish line strongly.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #993366;\"><span style=\"color: #00ffff;\">Believe me, and believe yourself, you are capable.</span> </span></strong></blockquote>\r\n&nbsp;\r\n\r\nYou are capable of holding your pace (through the dreaded 9km mark) because I guarantee if you stand at the finish line of the C2S you’ll see near 99% of runners hammer as hard as they can over the last 400 metres.  Most of these people, if asked, would swear they were well and truly spent at the 9km mark.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Why the 9km mark?</strong></span></blockquote>\r\n&nbsp;\r\n\r\nPerformance-limiting perceptions usually take effect around the 70% mark relative to the race distance (14kms in this case). The 30km in the marathon usually offers up a dark place and around the 60-minute mark in a game of footy. At this point in the C2S you’ve already logged a good chunk of the race, BUT, your brain knows, unfortunately, you still have a good chunk to go.   Again, please remember this is just your brain monitoring your safety and continued well-being.\r\n\r\nBelow I’ve listed a few tips to <em>focus</em> to consider, more so focus on when the devil on your right shoulders suggests you’re done.  The tips are intended to help you dissociate from negative performance limiting emotions. And, in doing so, allow you to finish strongly as I know you can.\r\n<blockquote><strong>Throw water on your face</strong> – yes, consider helping yourself to a sip or two, but throwing water over your face does work wonders. Your brain will detect an instant cooling effect, and yes, you’ll instantly feel better, well, at least momentarily.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Carb hit</strong> – I’d like to make clear I most certainly DO <img class=\"alignright wp-image-3813\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Brain_power-300x169.jpg\" alt=\"Brain_power\" width=\"243\" height=\"137\" />NOT believe consuming copious qualities of refined sugar (gels, Gatorade, energy drinks or bars) is in your best interest. I do believe however small hits of sugar dabbed intermittently on your tongue most certainly can alleviate the ‘give up’ syndrome. I guess it’s your brain receiving assurance you still do indeed have plenty of fuel left to burn, and as such, will reduce your perceived discomfort.  **Cramping can be associated with the ‘give up’ syndrome.  If you encounter cramp (and yes they suck), focus on your controlled breathing, drink a little salty carb, continue slowly, and bingo, usually you’re good to go again.  A little caffeine has also been proven to improve one\'s motivation.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Relax your shoulders</strong> – commonly, most people under stress scrunch their shoulders. So, remind yourself frequently to relax your neck and shoulders.  I’ve found a small texture mark on my hand helps me remember this simple but effective cue.</blockquote>\r\n&nbsp;\r\n<blockquote><strong>Focus on someone in front</strong> – there’s no doubt drafting, as in running directly behind someone helps maintain your current pace. No, unlike in cycling where the rider in front acts as a wind break, in running, advantages seems to be more mental.  Essentially it’s letting the person front do the brain work.  Your brain, like your body, draws from an energy tank.  You want brain juices remaining for the much needed final 2 kms, draw brain energy from someone else.  Even running side by side (pacing off) works well to hold your best efforts.</blockquote>\r\n&nbsp;\r\n<blockquote>Finally, your <strong>training</strong> should be designed and considered as race practice. Training, essentially, when it comes to game/ race dynamics, and after of course, you’ve build your healthy base (aerobic) conditioning, should be focussed on building your confidence.  The purpose of training is to assure your brain you’re good enough to nail this race at your best pace. So practice your intended race pace and be sure to finish workouts harder than you start.</blockquote>\r\n&nbsp;\r\n\r\nIn finishing remember when you <em>think</em> you’re done, and you <em>can’t</em> continue either at your <img class=\"alignright size-medium wp-image-3812\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/Lance_Armstrong_MidiLibre_2002-300x185.jpg\" alt=\"Lance_Armstrong_MidiLibre_2002\" width=\"300\" height=\"185\" />current pace, or worst still, at all, know you’re healthy brain is just doing it’s job – in keeping you healthy.  It’s just your brain playing tricks on you, where in fact you have plenty in reserve.  In fact, experts claim these negative emotions take effect with at least 50% of effort still remaining.  It’s suggested the very best athletes can (mentally) push this 50% safety threshold upward to 80% before they too are challenged with slow, stop or give up.\r\n\r\nNot long now till race day.\r\n\r\nStay healthy\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><a href=\"http://balancehealthprograms.com.au/city-to-surf-tips-6/\">TAKE ME TO C2S TIPS # 6</a></em></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 5','','inherit','closed','closed','','3371-revision-v1','','','2016-08-01 05:11:27','2016-08-01 05:11:27','',3371,'http://balancehealthprograms.com.au/3371-revision-v1/',0,'revision','',0),(3684,2,'2016-10-28 02:34:51','2016-10-28 02:34:51','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Food Additives - the Silent Killers</strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/fqyzvZf_QO4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2499\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/frsa-300x300.jpg\" alt=\"frsa\" width=\"178\" height=\"178\" />\r\nFood additives enhance the appearance and flavour of food and prolong shelf life.\r\n\r\nFood additives find their way into our foods to help ease processing, packaging, and storage. But how do we know what food additives is in that box of macaroni and cheese and why does it have such a long shelf life?\r\n\r\nA typical household spends about <span style=\"color: #993366;\"><em><strong>90 percent of their food budget on processed foods</strong> </em></span>and are in doing so exposed to a plethora of artificial food additives, many of which can cause dire consequences to your health.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #3366ff;\"><strong>Some food additives are worse than others.</strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>Data now suggests modified food has (strongly) contributed to changing our food preference, metabolism and collective health.</strong></span></blockquote>\r\n&nbsp;\r\n\r\nHere’s a list of the top food additives to avoid:</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>1. Artificial Sweeteners</strong></span></h4>\r\n<img class=\"alignright wp-image-2487 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/sweeterners.jpg\" alt=\"sweeterners\" width=\"363\" height=\"102\" /><span style=\"color: #008080;\"><em><strong>Aspartame, (E951)</strong></em></span> more popularly known as Nutrasweet and Equal, is found in foods labelled \"diet\" or \"sugar-free\". Aspartame is believed to be carcinogenic and accounts for more reports of adverse reactions than all other foods and food additives combined. Aspartame is not your friend. Aspartame is a neurotoxin and carcinogen. Known to erode intelligence and affect short-term memory, the components of this toxic sweetener may lead to a wide variety of ailments including brain tumour, diseases like lymphoma, diabetes, multiple sclerosis, Parkinson\'s, Alzheimer\'s, fibromyalgia, and chronic fatigue, emotional disorders like depression and anxiety attacks, dizziness, headaches, nausea, mental confusion, migraines and seizures. Acesulfame-K, a relatively new artificial sweetener found in baking goods, gum and gelatin, has not been thoroughly tested and has been linked to kidney tumors.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in diet or sugar-free sodas, diet coke, coke zero, jello (and over gelatins), desserts, sugar-free gum, drink mixes, baking goods, table top sweeteners, cereal, breath mints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>2. High Fructose Corn Syrup</strong></span></h4>\r\n<span style=\"color: #008080;\"><strong>High fructose corn syrup (HFCS)</strong></span> is a highly-refined artificial sweetener which has become the number one source of calories in America. It is found in almost all processed foods. HFCS packs on the pounds faster than any other ingredient, increases your LDL (“bad”) cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in most processed foods, bread, candy, flavoured yogurts, salad dressings, canned vegetables, cereals.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright size-full wp-image-2486\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/flavours.jpg\" alt=\"flavours\" width=\"261\" height=\"287\" />\r\n<h4><span style=\"color: #3366ff;\"><strong>3. Monosodium Glutamate (MSG / E621)</strong></span></h4>\r\n<strong><span style=\"color: #008080;\">MSG</span></strong> is an amino acid used as a flavour enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods. MSG is known as an excitotoxin, a substance which overexcites cells to the point of damage or death. Studies show that regular consumption of MSG may result in adverse side effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity. MSG effects the neurological pathways of the brain and disengaged the \"I\'m full\" function which explains the effects of weight gain.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in Chinese food (Chinese Restaurant Syndrome ) many snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners, lunch meats.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>4. Trans Fat</strong></span></h4>\r\n<img class=\"alignright wp-image-2495\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/trav-300x245.jpg\" alt=\"trav\" width=\"256\" height=\"209\" /><span style=\"color: #008080;\"><strong>Trans fat</strong></span> is used to enhance and extend the shelf life of food products and is among the most dangerous substances that you can consume. Found in deep-fried fast foods and certain processed foods made with margarine or partially hydrogenated vegetable oils, trans fats are formed by a process called hydrogenation. Numerous studies show that trans fat increase LDL cholesterol levels while decreasing HDL (“good”) cholesterol, increases the risk of heart attacks, heart disease, and strokes, and contributes to increased inflammation, diabetes and other health problems. Oils and fat are now forbidden on the Danish market if they contain trans fatty acids exceeding 2 per cent, a move that effectively bans partially hydrogenated oils.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in margarine, chips and crackers, baked goods, fast foods.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2491 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/colours.jpg\" alt=\"colours\" width=\"286\" height=\"143\" />\r\n<h4><span style=\"color: #3366ff;\"><strong>5. Common Food Dyes</strong></span></h4>\r\nStudies show that artificial colourings which are found in soda, fruit juices, and salad dressings, may contribute to behavioural problems in children and lead to a significant reduction in IQ. Animal studies have linked other food colourings to cancer. Watch out for these ones:\r\n<span style=\"color: #008080;\"><strong>Blue #1 and Blue #2 (E133)</strong></span>\r\n\r\nBanned in Norway, Finland, and France. May cause chromosomal damage\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in candy, cereal, soft drinks, sports drinks and pet foods</strong></span></h5>\r\n</blockquote>\r\n<span style=\"color: #008080;\"><strong>Red dye # 3 (also Red #40 – a more current dye) (E124)</strong></span>\r\n\r\nBanned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!</strong></span></h5>\r\n</blockquote>\r\n<span style=\"color: #008080;\"><strong>Yellow #6 (E110) and Yellow Tartrazine (E102)</strong></span>\r\n\r\nBanned in Norway and Sweden. Increases the number of kidney and adrenal gland tumours in laboratory animals, may cause chromosomal damage.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in Processed cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more!</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright size-full wp-image-2496\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/sod.jpg\" alt=\"sod\" width=\"200\" height=\"200\" />\r\n<h4><span style=\"color: #3366ff;\"><strong>6. Sodium Sulfite (E221)</strong></span></h4>\r\nPreservative used in wine-making and other processed foods. According to the FDA, approximately one in 100 people is sensitive to sulfites in food. The majority of these individuals are asthmatic, suggesting a link between asthma and sulfites. Individuals who are sulfite sensitive may experience headaches, breathing problems, and rashes. In severe cases, sulfites can actually cause death by closing down the airway altogether, leading to cardiac arrest.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in Wine and dried fruit.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>7. Sodium Nitrate/Sodium Nitrite</strong></span></h4>\r\nSodium nitrate (or sodium nitrite) is used as a preservative, colouring, and flavouring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. This ingredient, which sounds harmless, is actually highly carcinogenic once it enters the human digestive system. There, it forms a variety of nitrosamine compounds that enter the bloodstream and wreak havoc with a number of internal organs: the liver and pancreas in particular. Sodium nitrite is widely regarded as a toxic ingredient, and the USDA actually tried to ban this additive in the 1970\'s but was vetoed by food manufacturers who complained they had no alternative for preserving packaged meat products. Why does the industry still use it? Simple: this chemical just happens to turn meats bright red. It\'s actually a colour fixer, and it makes old, dead meats appear fresh and vibrant.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in hotdogs, bacon, ham, luncheon meat, cured meats, corned beef, smoked fish or any other type of processed meat.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>8. BHA And BHT (E320)</strong></span></h4>\r\nButylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from changing colour, changing the flavour or becoming rancid. Effects the neurological system of the brain, alters behaviour and has a potential to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in Potato chips, gum, cereal, frozen sausages, enriched rice, lard, shortening, candy, jello.</strong></span></h5>\r\n</blockquote>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright size-medium wp-image-2494\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/sod-300x178.png\" alt=\"sod\" width=\"300\" height=\"178\" />\r\n<h4><span style=\"color: #3366ff;\"><strong>9. Sulfur Dioxide (E220)</strong></span></h4>\r\nSulfur additives are toxic and in the United States of America, the Federal Drugs Administration have prohibited their use on raw fruit and vegetables. Adverse reactions include bronchial problems particularly in those prone to asthma, hypotension (low blood pressure), flushing tingling sensations or anaphylactic shock. It also destroys vitamins B1 and E. Not recommended for consumption by children. The International Labour Organization says to avoid E220 if you suffer from conjunctivitis, bronchitis, emphysema, bronchial asthma, or cardiovascular disease.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in beer, soft drinks, dried fruit, juices, cordials, wine, vinegar, and potato products.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>10. Potassium Bromate</strong></span></h4>\r\nAn additive used to increase volume in some white flour, bread, and rolls, potassium bromate is known to cause cancer in animals. Even small amounts in bread can create problems for humans.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in breads.</strong></span></h5>\r\n</blockquote>\r\n<div style=\"height: 200px;\"><a title=\"MAIN MENU\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"alignright wp-image-2701\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2015/12/menu-300x195.jpg\" alt=\"menu\" width=\"257\" height=\"167\" /></a></div></blockquote>','FOOD ADDITIVES - THE (TOP 10) SILENT KILLERS','','inherit','closed','closed','','3410-revision-v1','','','2016-10-28 02:34:51','2016-10-28 02:34:51','',3410,'http://balancehealthprograms.com.au/3410-revision-v1/',0,'revision','',0),(3411,2,'2016-08-01 09:47:43','2016-08-01 09:47:43','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Food Additives - the Silent Killers</strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/fqyzvZf_QO4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2499\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/frsa-300x300.jpg\" alt=\"frsa\" width=\"178\" height=\"178\" />\r\nFood additives enhance the appearance and flavour of food and prolong shelf life.\r\n\r\nFood additives find their way into our foods to help ease processing, packaging, and storage. But how do we know what food additives is in that box of macaroni and cheese and why does it have such a long shelf life?\r\n\r\nA typical household spends about <span style=\"color: #993366;\"><em><strong>90 percent of their food budget on processed foods</strong> </em></span>and are in doing so exposed to a plethora of artificial food additives, many of which can cause dire consequences to your health.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #3366ff;\"><strong>Some food additives are worse than others.</strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>Data now suggests modified food has (strongly) contributed to changing our food preference, metabolism and collective health.</strong></span></blockquote>\r\n&nbsp;\r\n\r\nHere’s a list of the top food additives to avoid:</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>1. Artificial Sweeteners</strong></span></h4>\r\n<img class=\"alignright wp-image-2487 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/sweeterners.jpg\" alt=\"sweeterners\" width=\"363\" height=\"102\" /><span style=\"color: #008080;\"><em><strong>Aspartame, (E951)</strong></em></span> more popularly known as Nutrasweet and Equal, is found in foods labelled \"diet\" or \"sugar-free\". Aspartame is believed to be carcinogenic and accounts for more reports of adverse reactions than all other foods and food additives combined. Aspartame is not your friend. Aspartame is a neurotoxin and carcinogen. Known to erode intelligence and affect short-term memory, the components of this toxic sweetener may lead to a wide variety of ailments including brain tumour, diseases like lymphoma, diabetes, multiple sclerosis, Parkinson\'s, Alzheimer\'s, fibromyalgia, and chronic fatigue, emotional disorders like depression and anxiety attacks, dizziness, headaches, nausea, mental confusion, migraines and seizures. Acesulfame-K, a relatively new artificial sweetener found in baking goods, gum and gelatin, has not been thoroughly tested and has been linked to kidney tumors.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in diet or sugar-free sodas, diet coke, coke zero, jello (and over gelatins), desserts, sugar-free gum, drink mixes, baking goods, table top sweeteners, cereal, breath mints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>2. High Fructose Corn Syrup</strong></span></h4>\r\n<span style=\"color: #008080;\"><strong>High fructose corn syrup (HFCS)</strong></span> is a highly-refined artificial sweetener which has become the number one source of calories in America. It is found in almost all processed foods. HFCS packs on the pounds faster than any other ingredient, increases your LDL (“bad”) cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in most processed foods, bread, candy, flavoured yogurts, salad dressings, canned vegetables, cereals.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright size-full wp-image-2486\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/flavours.jpg\" alt=\"flavours\" width=\"261\" height=\"287\" />\r\n<h4><span style=\"color: #3366ff;\"><strong>3. Monosodium Glutamate (MSG / E621)</strong></span></h4>\r\n<strong><span style=\"color: #008080;\">MSG</span></strong> is an amino acid used as a flavour enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods. MSG is known as an excitotoxin, a substance which overexcites cells to the point of damage or death. Studies show that regular consumption of MSG may result in adverse side effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity. MSG effects the neurological pathways of the brain and disengaged the \"I\'m full\" function which explains the effects of weight gain.\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in Chinese food (Chinese Restaurant Syndrome ) many snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners, lunch meats.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>4. Trans Fat</strong></span></h4>\r\n<img class=\"alignright wp-image-2495\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/trav-300x245.jpg\" alt=\"trav\" width=\"256\" height=\"209\" /><span style=\"color: #008080;\"><strong>Trans fat</strong></span> is used to enhance and extend the shelf life of food products and is among the most dangerous substances that you can consume. Found in deep-fried fast foods and certain processed foods made with margarine or partially hydrogenated vegetable oils, trans fats are formed by a process called hydrogenation. Numerous studies show that trans fat increase LDL cholesterol levels while decreasing HDL (“good”) cholesterol, increases the risk of heart attacks, heart disease, and strokes, and contributes to increased inflammation, diabetes and other health problems. Oils and fat are now forbidden on the Danish market if they contain trans fatty acids exceeding 2 per cent, a move that effectively bans partially hydrogenated oils.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in margarine, chips and crackers, baked goods, fast foods.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2491 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/colours.jpg\" alt=\"colours\" width=\"286\" height=\"143\" />\r\n<h4><span style=\"color: #3366ff;\"><strong>5. Common Food Dyes</strong></span></h4>\r\nStudies show that artificial colourings which are found in soda, fruit juices, and salad dressings, may contribute to behavioural problems in children and lead to a significant reduction in IQ. Animal studies have linked other food colourings to cancer. Watch out for these ones:\r\n<span style=\"color: #008080;\"><strong>Blue #1 and Blue #2 (E133)</strong></span>\r\n\r\nBanned in Norway, Finland, and France. May cause chromosomal damage\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in candy, cereal, soft drinks, sports drinks and pet foods</strong></span></h5>\r\n</blockquote>\r\n<span style=\"color: #008080;\"><strong>Red dye # 3 (also Red #40 – a more current dye) (E124)</strong></span>\r\n\r\nBanned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!</strong></span></h5>\r\n</blockquote>\r\n<span style=\"color: #008080;\"><strong>Yellow #6 (E110) and Yellow Tartrazine (E102)</strong></span>\r\n\r\nBanned in Norway and Sweden. Increases the number of kidney and adrenal gland tumours in laboratory animals, may cause chromosomal damage.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in Processed cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more!</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright size-full wp-image-2496\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/sod.jpg\" alt=\"sod\" width=\"200\" height=\"200\" />\r\n<h4><span style=\"color: #3366ff;\"><strong>6. Sodium Sulfite (E221)</strong></span></h4>\r\nPreservative used in wine-making and other processed foods. According to the FDA, approximately one in 100 people is sensitive to sulfites in food. The majority of these individuals are asthmatic, suggesting a link between asthma and sulfites. Individuals who are sulfite sensitive may experience headaches, breathing problems, and rashes. In severe cases, sulfites can actually cause death by closing down the airway altogether, leading to cardiac arrest.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in Wine and dried fruit.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>7. Sodium Nitrate/Sodium Nitrite</strong></span></h4>\r\nSodium nitrate (or sodium nitrite) is used as a preservative, colouring, and flavouring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. This ingredient, which sounds harmless, is actually highly carcinogenic once it enters the human digestive system. There, it forms a variety of nitrosamine compounds that enter the bloodstream and wreak havoc with a number of internal organs: the liver and pancreas in particular. Sodium nitrite is widely regarded as a toxic ingredient, and the USDA actually tried to ban this additive in the 1970\'s but was vetoed by food manufacturers who complained they had no alternative for preserving packaged meat products. Why does the industry still use it? Simple: this chemical just happens to turn meats bright red. It\'s actually a colour fixer, and it makes old, dead meats appear fresh and vibrant.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in hotdogs, bacon, ham, luncheon meat, cured meats, corned beef, smoked fish or any other type of processed meat.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>8. BHA And BHT (E320)</strong></span></h4>\r\nButylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from changing colour, changing the flavour or becoming rancid. Effects the neurological system of the brain, alters behaviour and has a potential to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in Potato chips, gum, cereal, frozen sausages, enriched rice, lard, shortening, candy, jello.</strong></span></h5>\r\n</blockquote>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright size-medium wp-image-2494\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/sod-300x178.png\" alt=\"sod\" width=\"300\" height=\"178\" />\r\n<h4><span style=\"color: #3366ff;\"><strong>9. Sulfur Dioxide (E220)</strong></span></h4>\r\nSulfur additives are toxic and in the United States of America, the Federal Drugs Administration have prohibited their use on raw fruit and vegetables. Adverse reactions include bronchial problems particularly in those prone to asthma, hypotension (low blood pressure), flushing tingling sensations or anaphylactic shock. It also destroys vitamins B1 and E. Not recommended for consumption by children. The International Labour Organization says to avoid E220 if you suffer from conjunctivitis, bronchitis, emphysema, bronchial asthma, or cardiovascular disease.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in beer, soft drinks, dried fruit, juices, cordials, wine, vinegar, and potato products.</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><strong>10. Potassium Bromate</strong></span></h4>\r\nAn additive used to increase volume in some white flour, bread, and rolls, potassium bromate is known to cause cancer in animals. Even small amounts in bread can create problems for humans.\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>Found in breads.</strong></span></h5>\r\n</blockquote>\r\n<div style=\"height: 200px;\"><a title=\"MAIN MENU\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"alignright wp-image-2701\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2015/12/menu-300x195.jpg\" alt=\"menu\" width=\"257\" height=\"167\" /></a></div></blockquote>','FOOD ADDITIVES - THE (TOP 10) SILENT KILLERS','','inherit','closed','closed','','3410-revision-v1','','','2016-08-01 09:47:43','2016-08-01 09:47:43','',3410,'http://balancehealthprograms.com.au/3410-revision-v1/',0,'revision','',0),(3412,2,'2016-08-01 09:51:10','2016-08-01 09:51:10','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><span style=\"color: #3366ff;\">MAINTAINING YOUR IDEAL SUSTAINABLE WEIGHT FOR LIFE</span> </strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/okiXT3P0i5I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #993366;\"><strong><em>Welcome,</em></strong></span></h4>\r\n<img class=\"wp-image-3248 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/Feet_on_scale.jpg\" alt=\"Feet_on_scale\" width=\"335\" height=\"223\" />\r\n<blockquote>\r\n<h4><span style=\"color: #3366ff;\"><strong>I have included this section more specifically</strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong> for those who\'ve seemingly forever been </strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong>challenged maintaining their ideal </strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><span style=\"color: #3366ff;\">weight and shape - for life.</span>\r\n</strong></span></h4>\r\n</blockquote>\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"wp-image-3310 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_6885.jpg\" alt=\"IMG_6885\" width=\"385\" height=\"577\" />\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>I will continue to add to this section throughout the program - so stay tuned!</strong></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #3366ff;\"><strong>So what is your ideal most perfect sustainable living weight – or shape for that matter?</strong></span></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong>Well, the answer is; I don’t know! I don\'t need to know!\r\n</strong></span></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong>With patience and practice in selecting your most fitting food balance, and in good time with the integration of your most appropriate moving interests (particularly in reference to your unique exercise intensity), YOU WILL, in time, reach and then importantly sustain, your ideal living weight and shape.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;</blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong><span style=\"color: #3366ff;\">Why we get fat?</span>\r\n</strong></em></span></h2>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/k1grOjyuFZ8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #ff6600;\"><strong><span style=\"color: #3366ff;\"><em>Rewiring your Brain</em></span>\r\n</strong></span></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong><em><img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn.jpg\" alt=\"brainnnn\" width=\"258\" height=\"347\" /></em></strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><em>The way I see it, the only absolute way to sustain your healthiest weight long term - while still enjoying some of life\'s treats, is to rewire your brain. </em></strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><em>Without changing your behavioural habits (health rewarding habits that is) there is little chance of life-long sustainable (healthy) success.</em></strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong><em>And I\'d like to be clear, I’m not talking about redesigning your character, talent or your life’s interest. </em></strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong><em>I’m simply talking about cementing your innate (most approriate) food selections and natural moving interests in moving (regularly). </em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2240\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/hea.jpg\" alt=\"hea\" width=\"445\" height=\"296\" />\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Attention: Please follow these top 10 weight-loss rules.</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Avoid food modified with additives, namely; where food flavour, colour, odour, and shelf life has been altered, or worst still, created.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Avoid food that spikes your insulin - so refined sugar, fruit juice &amp; drinks, and excessive starchy carbohyrates.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Consume enough food to remain satiated - don\'t catch yourself falling hungry.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Spacing your meal volume and timing over your waking day is key. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Consuming real fats should be considered daily - with your (real fat) volume being relative to your hunger and active lifestyle.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Consume real carbohydrates only and only aligned with your energy requirements. So if you\'re not moving, back off fst acting carbs. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>If you\'re insulin intolerant move aerobically as often as life permits - performing strength movements only after your aerobic componant. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>If you\'re aging insulin intolerant perform both aerobic and strength movements in combination. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>If you\'re a thoroughbred, be certain to add strength exercises into your weekly routine. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Increase water, real fats, and green leaf if under stress. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>If time allows please flick through the following posts</em></strong></span></h3>\r\n&nbsp;\r\n<table style=\"margin: 0 auto;\">\r\n<tbody>\r\n<tr>\r\n<td><a href=\"http://balancehealthprograms.com.au/pampys-post-37-15-hunger-is-the-key-to-sustained-ideal-body-weight-so-it-seems-part-1/\"><img class=\"alignright wp-image-3355 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/hg_part1-300x161.jpg\" alt=\"\" width=\"300\" height=\"161\" /></a></td>\r\n<td><a href=\"http://balancehealthprograms.com.au/pampys-post-38-15-hunger-games-part-2/\"><img class=\"alignright wp-image-3356 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/hg_part2-300x161.jpg\" alt=\"\" width=\"300\" height=\"161\" /></a></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/G8BfCSsfujc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><img class=\"size-full wp-image-1025 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_5596.jpg\" alt=\"IMG_5596\" width=\"515\" height=\"254\" /></div>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>More to come throughout the program.</em></strong></span></h3>\r\n</blockquote>','WEIGHT LOSS - PART 1','','publish','closed','closed','BP','weight-loss-part-1','','','2016-10-28 02:35:34','2016-10-28 02:35:34','',0,'http://balancehealthprograms.com.au/?page_id=3412',0,'page','',0),(3413,2,'2016-08-01 09:51:10','2016-08-01 09:51:10','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><span style=\"color: #3366ff;\">MAINTAINING YOUR IDEAL SUSTAINABLE WEIGHT FOR LIFE</span> </strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/okiXT3P0i5I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #993366;\"><strong><em>Welcome,</em></strong></span></h4>\r\n&nbsp;\r\n<img class=\"wp-image-3248 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/Feet_on_scale.jpg\" alt=\"Feet_on_scale\" width=\"335\" height=\"223\" />\r\n<blockquote>\r\n<h4><span style=\"color: #3366ff;\"><strong>I have included this section more specifically</strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong> for those who\'ve seemingly forever been </strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong>challenged maintaining their ideal </strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><span style=\"color: #3366ff;\">weight and shape - for life.</span>\r\n</strong></span></h4>\r\n</blockquote>\r\n\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\">\r\n<img class=\"wp-image-3310 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_6885.jpg\" alt=\"IMG_6885\" width=\"385\" height=\"577\" />\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>I will continue to add to this section  throughout the program - so stay tuned!</strong></span></h3>\r\n</blockquote>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #3366ff;\"><strong>So what is your ideal most perfect sustainable living weight – or shape for that matter?</strong></span></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong>Well, the answer is; I don’t know! I don\'t need to know!\r\n</strong></span></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong>With patience and practice in selecting your most fitting food balance, and in good time with the integration of your most appropriate moving interests (particularly in reference to your unique exercise intensity), YOU WILL, in time, reach and then importantly sustain, your ideal living weight and shape.</strong></span></h4>\r\n</blockquote>\r\n\r\n&nbsp;</blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong><span style=\"color: #3366ff;\">Why we get fat?</span>\r\n</strong></em></span></h2>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/k1grOjyuFZ8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #ff6600;\"><strong><span style=\"color: #3366ff;\"><em>Rewiring your Brain</em></span>\r\n</strong></span></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong><em><img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn.jpg\" alt=\"brainnnn\" width=\"258\" height=\"347\" /></em></strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><em>The way I see it, the only absolute way to sustain your healthiest weight long term - while still enjoying some of life\'s treats, is to rewire your brain. </em></strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><em>Without changing your behavioural habits (health rewarding habits that is) there is little chance of life-long sustainable (healthy) success.</em></strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong><em>And I\'d like to be clear, I’m not talking about redesigning your character, talent or your life’s interest. </em></strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong><em>I’m simply talking about cementing your innate (most approriate) food selections and natural moving interests in moving (regularly). </em></strong></span></h4>\r\n\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\">\r\n<img class=\"alignright wp-image-2240\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/hea.jpg\" alt=\"hea\" width=\"445\" height=\"296\" />\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Attention: Please follow these top 10 weight-loss rules.</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Avoid food modified with additives, namely; where food flavour, colour, odour, and shelf life has been altered, or worst still, created.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Avoid food that spikes your insulin - so refined sugar, fruit juice &amp; drinks, and excessive starchy carbohyrates.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Consume enough food to remain satiated - don\'t catch yourself falling hungry.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Spacing your meal volume and timing over your waking day is key. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Consuming real fats should be considered daily - with your (real fat) volume being relative to your hunger and active lifestyle.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Consume real carbohydrates only and only aligned with your energy requirements. So if you\'re not moving, back off fst acting carbs. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>If you\'re insulin intolerant move aerobically as often as life permits - performing strength movements only after your aerobic componant. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>If you\'re aging insulin intolerant perform both aerobic and strength movements in combination. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>If you\'re a thoroughbred, be certain to add strength exercises into your weekly routine. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Increase water, real fats, and green leaf if under stress. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>If time allows please flick through the following posts</em></strong></span></h3>\r\n&nbsp;\r\n<table style=\"margin: 0 auto;\">\r\n<tbody>\r\n<tr>\r\n<td><a href=\"http://balancehealthprograms.com.au/pampys-post-37-15-hunger-is-the-key-to-sustained-ideal-body-weight-so-it-seems-part-1/\"><img class=\"alignright wp-image-3355 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/hg_part1-300x161.jpg\" alt=\"\" width=\"300\" height=\"161\" /></a></td>\r\n<td><a href=\"http://balancehealthprograms.com.au/pampys-post-38-15-hunger-games-part-2/\"><img class=\"alignright wp-image-3356 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/hg_part2-300x161.jpg\" alt=\"\" width=\"300\" height=\"161\" /></a></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/G8BfCSsfujc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><img class=\"size-full wp-image-1025 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_5596.jpg\" alt=\"IMG_5596\" width=\"515\" height=\"254\" /></div>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>More to come throughout the program.</em></strong></span></h3>\r\n</blockquote>','WEIGHT LOSS - PART 1','','inherit','closed','closed','','3412-revision-v1','','','2016-08-01 09:51:10','2016-08-01 09:51:10','',3412,'http://balancehealthprograms.com.au/3412-revision-v1/',0,'revision','',0),(3414,2,'2016-08-01 09:55:59','2016-08-01 09:55:59','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>GUS WORLAND\'S PERSPECTIVE ON WEIGHT MANAGEMENT FOR BIGGER (REAL) BLOKES!</em></strong></span></h2>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2159\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/gus-with-boys-1024x512.jpg\" alt=\"gus with boys\" width=\"364\" height=\"182\" />\r\n<h5><span style=\"color: #3366ff;\"><em>Over the past 18 months, Triple M Grill Team Host Gus Worland, and to a lesser extent his trainer Brad Pamp, have been promoting healthier lifestyle alternatives to one of Sydney\'s largest waste management groups.</em></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008000;\"><strong>Yep, it\'s Gussy and the Garbos.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #3366ff;\"><em>While Gussy is no ripped up Adonis - and never will be - he\'s come hell of a long way from being 150kgs, pre-diabetic, hypertensive and damn right uncomfortable.</em></span></h5>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<img class=\"alignright wp-image-2161 \" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/pm-682x1024.jpg\" alt=\"pm\" width=\"197\" height=\"296\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>He now lives healthy, and importantly, lives knowing he is (statistically) free of potential health-risk howlers.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\">So we had Gussy deliver the healthy lifestyle friendly message - rather than the standard model delivered from the sometimes unbelievable fitness expert.</span></h5>\r\n<h5><span style=\"color: #3366ff;\">We combined Brad\'s experience and science background with Gus\' perspective and vulnerbility.</span></h5>\r\n<h5><span style=\"color: #3366ff;\">The message, and healthier alternatives were delivered in a more colloquial and simplified manner.</span></h5>\r\n<h5><span style=\"color: #3366ff;\">Basically we took out the bullshit!</span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<img class=\"alignright wp-image-2160\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/hqdefault.jpg\" alt=\"hqdefault\" width=\"315\" height=\"236\" />\r\n<h5><span style=\"color: #3366ff;\"><em>It was Gussy\'s <strong>\"how to\"</strong> while excepting his common challenges which are rarely experienced from the fitness expert that really helped over 200 garbos lose a \'crap load of rubbish\'\r\n</em></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><em>And it worked!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #3366ff;\">For a bit of fun check out <em><strong>GUSSY\'S TOP 10 BULLSHIT MYTHS</strong></em> - how the big bloke see\'s it.</span></h5>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/t9psvvnohmE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/bsuzWFhdr8g\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/0aSFTDNasXk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/DAF86xdzO9k\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WEIGHT LOSS - PART 2 - FROM A BIGGER BLOKE\'S PERSPECTIVE','','publish','closed','closed','BP','weight-loss-part-2-from-a-bigger-blokes-perspective','','','2016-10-28 02:36:33','2016-10-28 02:36:33','',0,'http://balancehealthprograms.com.au/?page_id=3414',0,'page','',0),(3415,2,'2016-08-01 09:55:59','2016-08-01 09:55:59','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>GUS WORLAND\'S PERSPECTIVE ON WEIGHT MANAGEMENT FOR BIGGER (REAL) BLOKES!</em></strong></span></h2>\r\n<blockquote class=\"l-block\">\r\n<img class=\"alignright wp-image-2159\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/gus-with-boys-1024x512.jpg\" alt=\"gus with boys\" width=\"364\" height=\"182\" />\r\n<h5><em>Over the past 18 months, Triple M Grill Team Host Gus Worland, and to a lesser extent his trainer Brad Pamp, have been promoting healthier lifestyle alternatives to one of Sydney\'s largest waste management groups.</em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008000;\"><strong>Yep, it\'s Gussy and the Garbos.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><em>While Gussy is no ripped up Adonis - and never will be - he\'s come hell of a long way from being 150kgs, pre-diabetic, hypertensive and damn right uncomfortable.</em></h5>\r\n&nbsp;\r\n<img class=\"alignright wp-image-2161 \" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/pm-682x1024.jpg\" alt=\"pm\" width=\"197\" height=\"296\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>He now lives healthy, and importantly, lives knowing he is (statistically) free of potential health-risk howlers.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h5>So we had Gussy deliver the healthy lifestyle friendly message - rather than the standard model delivered from the sometimes unbelievable fitness expert.</h5>\r\n<h5>We combined Brad\'s experience and science background with Gus\' perspective and vulnerbility.</h5>\r\n<h5>The message, and healthier alternatives were delivered in a more colloquial and simplified manner.</h5>\r\n<h5>Basically we took out the bullshit!</h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<img class=\"alignright wp-image-2160\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/hqdefault.jpg\" alt=\"hqdefault\" width=\"315\" height=\"236\" />\r\n<h5><em>It was Gussy\'s <strong><span style=\"color: #3366ff;\">\"how to\"</span></strong> while excepting his common challenges which are rarely experienced from the fitness expert that really helped over 200 garbos lose a \'crap load of rubbish\'\r\n</em></h5>\r\n<h5><em>And it worked!</em></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5>For a bit of fun check out <span style=\"color: #3366ff;\"><em><strong>GUSSY\'S TOP 10 BULLSHIT MYTHS</strong></em></span>  - how the big bloke see\'s it.</h5>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/t9psvvnohmE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/bsuzWFhdr8g\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/0aSFTDNasXk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/DAF86xdzO9k\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div style=\"height: 50px; margin-top:10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div>\r\n</blockquote>\r\n','WEIGHT LOSS - PART 2 (FROM A BIGGER BLOKES PERSPECTIVE','','inherit','closed','closed','','3414-revision-v1','','','2016-08-01 09:55:59','2016-08-01 09:55:59','',3414,'http://balancehealthprograms.com.au/3414-revision-v1/',0,'revision','',0),(3416,2,'2016-08-01 09:57:24','2016-08-01 09:57:24','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>GUS WORLAND\'S PERSPECTIVE ON WEIGHT MANAGEMENT FOR BIGGER (REAL) BLOKES!</em></strong></span></h2>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2159\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/gus-with-boys-1024x512.jpg\" alt=\"gus with boys\" width=\"364\" height=\"182\" />\r\n<h5><span style=\"color: #3366ff;\"><em>Over the past 18 months, Triple M Grill Team Host Gus Worland, and to a lesser extent his trainer Brad Pamp, have been promoting healthier lifestyle alternatives to one of Sydney\'s largest waste management groups.</em></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008000;\"><strong>Yep, it\'s Gussy and the Garbos.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #3366ff;\"><em>While Gussy is no ripped up Adonis - and never will be - he\'s come hell of a long way from being 150kgs, pre-diabetic, hypertensive and damn right uncomfortable.</em></span></h5>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<img class=\"alignright wp-image-2161 \" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/pm-682x1024.jpg\" alt=\"pm\" width=\"197\" height=\"296\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>He now lives healthy, and importantly, lives knowing he is (statistically) free of potential health-risk howlers.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\">So we had Gussy deliver the healthy lifestyle friendly message - rather than the standard model delivered from the sometimes unbelievable fitness expert.</span></h5>\r\n<h5><span style=\"color: #3366ff;\">We combined Brad\'s experience and science background with Gus\' perspective and vulnerbility.</span></h5>\r\n<h5><span style=\"color: #3366ff;\">The message, and healthier alternatives were delivered in a more colloquial and simplified manner.</span></h5>\r\n<h5><span style=\"color: #3366ff;\">Basically we took out the bullshit!</span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<img class=\"alignright wp-image-2160\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/hqdefault.jpg\" alt=\"hqdefault\" width=\"315\" height=\"236\" />\r\n<h5><span style=\"color: #3366ff;\"><em>It was Gussy\'s <strong>\"how to\"</strong> while excepting his common challenges which are rarely experienced from the fitness expert that really helped over 200 garbos lose a \'crap load of rubbish\'\r\n</em></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><em>And it worked!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #3366ff;\">For a bit of fun check out <em><strong>GUSSY\'S TOP 10 BULLSHIT MYTHS</strong></em> - how the big bloke see\'s it.</span></h5>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/t9psvvnohmE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/bsuzWFhdr8g\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/0aSFTDNasXk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/DAF86xdzO9k\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WEIGHT LOSS - PART 2 (FROM A BIGGER BLOKES PERSPECTIVE','','inherit','closed','closed','','3414-revision-v1','','','2016-08-01 09:57:24','2016-08-01 09:57:24','',3414,'http://balancehealthprograms.com.au/3414-revision-v1/',0,'revision','',0),(3417,2,'2016-08-01 10:00:53','2016-08-01 10:00:53','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>REAL FATS IMPROVE YOUR HEALTH &amp; MAINTAINS YOUR IDEAL WEIGHT</strong><strong>\r\n</strong></em></span></h1>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Concede it will take MORE THAN 14 days to reach sustained \"fat adaptation\" - meaning you\'ll be favouring (more) your stored fat as fuel - NOT - you\'re limited sugar.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Avoid spikes in insulin - thus - carbohydrates in the form of sugar (namely; fructose) at all costs.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>More so avoid fake modified foods - foods where the flavour and aroma have been doctored to trick your innate metabolism and good food choices. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Your most ideal meals will leave your satiated (hunger satisfied) for 5-7 hours post meals.<img class=\"alignright wp-image-1655\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/12/fghffh.jpg\" alt=\"fghffh\" width=\"323\" height=\"201\" />\r\n</strong></span></h5>\r\n<h5><strong><span style=\"color: #008080;\"><span style=\"color: #3366ff;\">If you want to burn fat - eat (real) fat,and real carbs, and real protein, opposed to fake foods.</span>\r\n</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Don\'t be scared of consuming <span style=\"color: #993366;\">REAL</span> dietary fats - remember they must be \"real\" fats!</strong></em></span></h3>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Real fats will offer you your best chance to:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>* Remain satisfied for long periods of time.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Enjoy tasty food options.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce gut challenges -namely inflammation.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce sugar craves - and therefore eliminate the battle within - basically taking the bio-chemical drive out of the game.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong><span style=\"color: #3366ff;\">* Determine your ideal volume - yep, real fats give you the \"you\'re done mate\" switch.</span>\r\n</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The the key points are:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Consume real fat with most meals.<img class=\"alignright wp-image-2136\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/fatsssssss.jpg\" alt=\"fatsssssss\" width=\"372\" height=\"222\" /></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Enjoy Protein (but just a little) with all meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Appropriate carbohydrates with most meals - we STILL NEED CARBS.</strong></span></h5>\r\n<h5><strong><span style=\"color: #3366ff;\">Eat nutrient dense foods - veggies included of course.</span>\r\n</strong></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Ask yourself before selecting, preparing or consuming food;</strong></em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will this food cause an insulin spike?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>What level of processing has taken place?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will it preserve for months on end?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Has this food been modified with fake flavours, aroma\'s and colours?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The rules</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food comes out of the ground, off a tree, or from animals.<img class=\"alignright wp-image-2137 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/bb.jpg\" alt=\"bb\" width=\"275\" height=\"183\" /> </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not come out of packet, container, box, or wrapper.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not have a mascot!</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WHY REAL FATS WILL IMPROVE YOUR HEALTH!','','publish','closed','closed','','why-real-fats-will-improve-your-health','','','2018-01-18 03:53:15','2018-01-18 03:53:15','',0,'http://balancehealthprograms.com.au/?page_id=3417',0,'page','',0),(5008,2,'2018-01-18 03:53:15','2018-01-18 03:53:15','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>REAL FATS IMPROVE YOUR HEALTH &amp; MAINTAINS YOUR IDEAL WEIGHT</strong><strong>\r\n</strong></em></span></h1>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Concede it will take MORE THAN 14 days to reach sustained \"fat adaptation\" - meaning you\'ll be favouring (more) your stored fat as fuel - NOT - you\'re limited sugar.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Avoid spikes in insulin - thus - carbohydrates in the form of sugar (namely; fructose) at all costs.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>More so avoid fake modified foods - foods where the flavour and aroma have been doctored to trick your innate metabolism and good food choices. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Your most ideal meals will leave your satiated (hunger satisfied) for 5-7 hours post meals.<img class=\"alignright wp-image-1655\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/12/fghffh.jpg\" alt=\"fghffh\" width=\"323\" height=\"201\" />\r\n</strong></span></h5>\r\n<h5><strong><span style=\"color: #008080;\"><span style=\"color: #3366ff;\">If you want to burn fat - eat (real) fat,and real carbs, and real protein, opposed to fake foods.</span>\r\n</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Don\'t be scared of consuming <span style=\"color: #993366;\">REAL</span> dietary fats - remember they must be \"real\" fats!</strong></em></span></h3>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Real fats will offer you your best chance to:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>* Remain satisfied for long periods of time.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Enjoy tasty food options.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce gut challenges -namely inflammation.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce sugar craves - and therefore eliminate the battle within - basically taking the bio-chemical drive out of the game.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong><span style=\"color: #3366ff;\">* Determine your ideal volume - yep, real fats give you the \"you\'re done mate\" switch.</span>\r\n</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The the key points are:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Consume real fat with most meals.<img class=\"alignright wp-image-2136\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/fatsssssss.jpg\" alt=\"fatsssssss\" width=\"372\" height=\"222\" /></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Enjoy Protein (but just a little) with all meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Appropriate carbohydrates with most meals - we STILL NEED CARBS.</strong></span></h5>\r\n<h5><strong><span style=\"color: #3366ff;\">Eat nutrient dense foods - veggies included of course.</span>\r\n</strong></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Ask yourself before selecting, preparing or consuming food;</strong></em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will this food cause an insulin spike?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>What level of processing has taken place?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will it preserve for months on end?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Has this food been modified with fake flavours, aroma\'s and colours?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The rules</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food comes out of the ground, off a tree, or from animals.<img class=\"alignright wp-image-2137 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/bb.jpg\" alt=\"bb\" width=\"275\" height=\"183\" /> </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not come out of packet, container, box, or wrapper.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not have a mascot!</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WHY REAL FATS WILL IMPROVE YOUR HEALTH!','','inherit','closed','closed','','3417-revision-v1','','','2018-01-18 03:53:15','2018-01-18 03:53:15','',3417,'http://balancehealthprograms.com.au/3417-revision-v1/',0,'revision','',0),(3421,2,'2016-08-01 10:05:38','2016-08-01 10:05:38','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>WHY EATING REAL FAT IMPROVES YOUR HEALTH &amp; MAINTAINS YOUR IDEAL WEIGHT</strong><strong>\r\n</strong></em></span></h1>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Concede it will take MORE THAN 14 days to reach sustained \"fat adaptation\" - meaning you\'ll be favouring (more) your stored fat as fuel - NOT - you\'re limited sugar.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Avoid spikes in insulin - thus - carbohydrates in the form of sugar (namely; fructose) at all costs.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>More so avoid fake modified foods - foods where the flavour and aroma have been doctored to trick your innate metabolism and good food choices. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Your most ideal meals will leave your satiated (hunger satisfied) for 5-7 hours post meals.\r\n</strong></span></h5>\r\n<h5><strong><span style=\"color: #008080;\"><span style=\"color: #3366ff;\">If you want to burn fat - eat (real) fat,and real carbs, and real protein, opposed to fake foods.</span>\r\n</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-1655\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/12/fghffh.jpg\" alt=\"fghffh\" width=\"323\" height=\"201\" />\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Don\'t be scared of consuming <span style=\"color: #993366;\">REAL</span> dietary fats - remember they must be \"real\" fats!</strong></em></span></h3>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Real fats will offer you your best chance to:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>* Remain satisfied for long periods of time.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Enjoy tasty food options.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce gut challenges -namely inflammation.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce sugar craves - and therefore eliminate the battle within - basically taking the bio-chemical drive out of the game.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong><span style=\"color: #3366ff;\">* Determine your ideal volume - yep, real fats give you the \"you\'re done mate\" switch.</span>\r\n</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The the key points are:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Consume real fat with most meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Enjoy Protein (but just a little) with all meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Appropriate carbohydrates with most meals - we STILL NEED CARBS.</strong></span></h5>\r\n<h5><strong><span style=\"color: #3366ff;\">Eat nutrient dense foods - veggies included of course.</span>\r\n</strong></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Ask yourself before selecting, preparing or consuming food;<img class=\"alignright wp-image-2136\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/fatsssssss.jpg\" alt=\"fatsssssss\" width=\"372\" height=\"222\" /></strong></em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will this food cause an insulin spike?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>What level of processing has taken place?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will it preserve for months on end?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Has this food been modified with fake flavours, aroma\'s and colours?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The rules</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food comes out of the ground, off a tree, or from animals. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not come out of packet, container, box, or wrapper.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not have a mascot!</strong></span></h5>\r\n</blockquote>\r\n<img class=\"alignright wp-image-2137 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/bb.jpg\" alt=\"bb\" width=\"275\" height=\"183\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WHY REAL FATS WILL IMPROVE YOUR HEALTH!','','inherit','closed','closed','','3417-revision-v1','','','2016-08-01 10:05:38','2016-08-01 10:05:38','',3417,'http://balancehealthprograms.com.au/3417-revision-v1/',0,'revision','',0),(3419,2,'2016-08-01 10:03:20','2016-08-01 10:03:20','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>WHY EATING REAL FAT IMPROVES YOUR HEALTH &amp; MAINTAINS YOUR IDEAL WEIGHT</strong><strong>\r\n</strong></em></span></h1>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-1655\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/12/fghffh.jpg\" alt=\"fghffh\" width=\"323\" height=\"201\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Concede it will take MORE THAN 14 days to reach sustained \"fat adaptation\" - meaning you\'ll be favouring (more) your stored fat as fuel - NOT - you\'re limited sugar.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Avoid spikes in insulin - thus - carbohyrates in the form of sugar (namely; fructose) at all costs.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>More so avoid fake modified foods - foods where the flavour and aroma have been doctored to trick your innate metabolism and good food choices. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Your most ideal meals will leave your satiated (hunger satified) for 5-7 hours post meals.\r\n</strong></span></h5>\r\n<h5><strong><span style=\"color: #008080;\"><span style=\"color: #3366ff;\">If you want to burn fat - eat (real) fat,and real carbs, and real protein, opposed to fake foods.</span>\r\n</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Don\'t be scared of consuming <span style=\"color: #993366;\">REAL</span> dietary fats - remember they must be \"real\" fats!</strong></em></span></h3>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Real fats will offer you your best chance to:</strong></em></span></h4>\r\n<img class=\"alignright wp-image-2136\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/fatsssssss.jpg\" alt=\"fatsssssss\" width=\"372\" height=\"222\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>* Remain satisfied for long periods of time.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Enjoy tasty food options.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce gut challenges -namely inflammation.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce sugar craves - and therefore eliminate the battle within - basically taking the bio-chemical drive out of the game.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong><span style=\"color: #3366ff;\">* Determine your ideal volume - yep, real fats give you the \"you\'re done mate\" switch.</span>\r\n</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The the key points are:</strong></em></span></h4>\r\n<img class=\"alignright wp-image-2137 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/bb.jpg\" alt=\"bb\" width=\"275\" height=\"183\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Consume real fat with most meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Enjoy Protein (but just a little) with all meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Appropriate carbohydrates with most meals - we STILL NEED CARBS.</strong></span></h5>\r\n<h5><strong><span style=\"color: #3366ff;\">Eat nutrient dense foods - veggies included of course.</span>\r\n</strong></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Ask yourself before selecting, preparing or consuming food;</strong></em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will this food cause an insulin spike?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>What level of processing has taken place?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will it preserve for months on end?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Has this food been modified with fake flavours, aroma\'s and colours?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The rules</strong></em></span></h4>\r\n<img class=\"alignright wp-image-2328\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/fgfgg-300x199.jpg\" alt=\"fgfgg\" width=\"337\" height=\"224\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food comes out of the ground, off a tree, or from animals. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not come out of packet, container, box, or wrapper.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not have a mascot!</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WHY REAL FATS WILL IMPROVE YOUR HEALTH!','','inherit','closed','closed','','3417-revision-v1','','','2016-08-01 10:03:20','2016-08-01 10:03:20','',3417,'http://balancehealthprograms.com.au/3417-revision-v1/',0,'revision','',0),(3418,2,'2016-08-01 10:00:53','2016-08-01 10:00:53','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>WHY EATING REAL FAT IMPROVES YOUR HEALTH &amp; MAINTAINS YOUR IDEAL WEIGHT</strong><strong>\r\n</strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<img class=\"alignright wp-image-1655\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/12/fghffh.jpg\" alt=\"fghffh\" width=\"323\" height=\"201\" />\r\n<blockquote>\r\n<h5><span style=\"color: #000000;\"><strong>Concede it will take <span style=\"color: #3366ff;\">MORE THAN 14 days</span> to reach sustained \"fat adaptation\" - meaning you\'ll be favouring (more) your stored fat as fuel - NOT - you\'re limited sugar.</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #3366ff;\">Avoid spikes in insulin</span> - thus - carbohyrates in the form of sugar (namely; fructose) at all costs.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong><span style=\"color: #000000;\">More so <span style=\"color: #3366ff;\">avoid fake modified foods</span> - foods where the flavour and aroma have been doctored to trick your innate metabolism and good food choices.</span> </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Your most ideal meals will leave your satiated (hunger satified) for 5-7 hours post meals.\r\n</strong></span></h5>\r\n<h5><strong><span style=\"color: #008080;\"><span style=\"color: #000000;\">If you want to burn fat - eat (real) fat,and real carbs, and real protein, opposed to fake foods.</span>\r\n</span></strong></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Don\'t be scared of consuming <span style=\"color: #993366;\">REAL</span> dietary fats - remember they must be \"real\" fats!</strong></em></span></h3>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Real fats will offer you your best chance to:</strong></em></span></h4>\r\n<img class=\"alignright wp-image-2136\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/fatsssssss.jpg\" alt=\"fatsssssss\" width=\"372\" height=\"222\" />\r\n<blockquote>\r\n<h5><span style=\"color: #000000;\"><strong>* Remain <span style=\"color: #3366ff;\">satisfied for long periods</span> of time.</strong></span>\r\n<span style=\"color: #000000;\"> <strong>* Enjoy tasty food options.</strong></span>\r\n<span style=\"color: #000000;\"> <strong>* <span style=\"color: #3366ff;\">Reduce gut challenges</span> -namely inflammation.</strong></span>\r\n<span style=\"color: #000000;\"> <strong>* <span style=\"color: #3366ff;\">Reduce sugar craves</span> - and therefore eliminate the battle within - basically taking the bio-chemical drive out of the game.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong><span style=\"color: #000000;\">* <span style=\"color: #3366ff;\">Determine your ideal volume</span> - yep, real fats give you the \"you\'re done mate\" switch.</span>\r\n</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The the key points are:</strong></em></span></h4>\r\n<img class=\"alignright wp-image-2137 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/bb.jpg\" alt=\"bb\" width=\"275\" height=\"183\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong><span style=\"color: #3366ff;\">Consume real fat</span> with most meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong><span style=\"color: #000000;\">Enjoy Protein (but just a little) with all meals.</span></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Appropriate carbohydrates with most meals - we <span style=\"color: #3366ff;\">STILL NEED CARBS.</span></strong></span></h5>\r\n<h5><strong><span style=\"color: #000000;\">Eat nutrient dense foods - veggies included of course.</span>\r\n</strong></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Ask yourself before selecting, preparing or consuming food;</strong></em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will this food cause an insulin spike?</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>What level of processing has taken place?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will it preserve for months on end?</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Has this food been modified with fake flavours, aroma\'s and colours?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The rules</strong></em></span></h4>\r\n<img class=\"alignright wp-image-2328\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/fgfgg-300x199.jpg\" alt=\"fgfgg\" width=\"337\" height=\"224\" />\r\n<blockquote>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #3366ff;\">Real food comes out of the ground, off a tree, or from animals.</span> </strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>Real food does not come out of  packet, container, box, or wrapper.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not have a mascot!</strong></span></h5>\r\n</blockquote>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"height: 50px; margin-top:10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div>\r\n</blockquote>\r\n','WHY REAL FATS WILL IMPROVE YOUR HEALTH!','','inherit','closed','closed','','3417-revision-v1','','','2016-08-01 10:00:53','2016-08-01 10:00:53','',3417,'http://balancehealthprograms.com.au/3417-revision-v1/',0,'revision','',0),(3420,2,'2016-08-01 10:04:26','2016-08-01 10:04:26','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>WHY EATING REAL FAT IMPROVES YOUR HEALTH &amp; MAINTAINS YOUR IDEAL WEIGHT</strong><strong>\r\n</strong></em></span></h1>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-1655\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/12/fghffh.jpg\" alt=\"fghffh\" width=\"323\" height=\"201\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Concede it will take MORE THAN 14 days to reach sustained \"fat adaptation\" - meaning you\'ll be favouring (more) your stored fat as fuel - NOT - you\'re limited sugar.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Avoid spikes in insulin - thus - carbohydrates in the form of sugar (namely; fructose) at all costs.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>More so avoid fake modified foods - foods where the flavour and aroma have been doctored to trick your innate metabolism and good food choices. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Your most ideal meals will leave your satiated (hunger satisfied) for 5-7 hours post meals.\r\n</strong></span></h5>\r\n<h5><strong><span style=\"color: #008080;\"><span style=\"color: #3366ff;\">If you want to burn fat - eat (real) fat,and real carbs, and real protein, opposed to fake foods.</span>\r\n</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Don\'t be scared of consuming <span style=\"color: #993366;\">REAL</span> dietary fats - remember they must be \"real\" fats!</strong></em></span></h3>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Real fats will offer you your best chance to:</strong></em></span></h4>\r\n<img class=\"alignright wp-image-2136\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/fatsssssss.jpg\" alt=\"fatsssssss\" width=\"372\" height=\"222\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>* Remain satisfied for long periods of time.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Enjoy tasty food options.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce gut challenges -namely inflammation.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce sugar craves - and therefore eliminate the battle within - basically taking the bio-chemical drive out of the game.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong><span style=\"color: #3366ff;\">* Determine your ideal volume - yep, real fats give you the \"you\'re done mate\" switch.</span>\r\n</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The the key points are:</strong></em></span></h4>\r\n<img class=\"alignright wp-image-2137 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/bb.jpg\" alt=\"bb\" width=\"275\" height=\"183\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Consume real fat with most meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Enjoy Protein (but just a little) with all meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Appropriate carbohydrates with most meals - we STILL NEED CARBS.</strong></span></h5>\r\n<h5><strong><span style=\"color: #3366ff;\">Eat nutrient dense foods - veggies included of course.</span>\r\n</strong></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Ask yourself before selecting, preparing or consuming food;</strong></em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will this food cause an insulin spike?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>What level of processing has taken place?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will it preserve for months on end?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Has this food been modified with fake flavours, aroma\'s and colours?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The rules</strong></em></span></h4>\r\n<img class=\"alignright wp-image-2328\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/fgfgg-300x199.jpg\" alt=\"fgfgg\" width=\"337\" height=\"224\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food comes out of the ground, off a tree, or from animals. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not come out of packet, container, box, or wrapper.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not have a mascot!</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WHY REAL FATS WILL IMPROVE YOUR HEALTH!','','inherit','closed','closed','','3417-revision-v1','','','2016-08-01 10:04:26','2016-08-01 10:04:26','',3417,'http://balancehealthprograms.com.au/3417-revision-v1/',0,'revision','',0),(3422,2,'2016-08-01 10:06:18','2016-08-01 10:06:18','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>REAL FATS IMPROVE YOUR HEALTH &amp; MAINTAINS YOUR IDEAL WEIGHT</strong><strong>\r\n</strong></em></span></h1>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Concede it will take MORE THAN 14 days to reach sustained \"fat adaptation\" - meaning you\'ll be favouring (more) your stored fat as fuel - NOT - you\'re limited sugar.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Avoid spikes in insulin - thus - carbohydrates in the form of sugar (namely; fructose) at all costs.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>More so avoid fake modified foods - foods where the flavour and aroma have been doctored to trick your innate metabolism and good food choices. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Your most ideal meals will leave your satiated (hunger satisfied) for 5-7 hours post meals.\r\n</strong></span></h5>\r\n<h5><strong><span style=\"color: #008080;\"><span style=\"color: #3366ff;\">If you want to burn fat - eat (real) fat,and real carbs, and real protein, opposed to fake foods.</span>\r\n</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<img class=\"alignright wp-image-1655\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/12/fghffh.jpg\" alt=\"fghffh\" width=\"323\" height=\"201\" />\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Don\'t be scared of consuming <span style=\"color: #993366;\">REAL</span> dietary fats - remember they must be \"real\" fats!</strong></em></span></h3>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Real fats will offer you your best chance to:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>* Remain satisfied for long periods of time.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Enjoy tasty food options.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce gut challenges -namely inflammation.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce sugar craves - and therefore eliminate the battle within - basically taking the bio-chemical drive out of the game.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong><span style=\"color: #3366ff;\">* Determine your ideal volume - yep, real fats give you the \"you\'re done mate\" switch.</span>\r\n</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The the key points are:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Consume real fat with most meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Enjoy Protein (but just a little) with all meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Appropriate carbohydrates with most meals - we STILL NEED CARBS.</strong></span></h5>\r\n<h5><strong><span style=\"color: #3366ff;\">Eat nutrient dense foods - veggies included of course.</span>\r\n</strong></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Ask yourself before selecting, preparing or consuming food;<img class=\"alignright wp-image-2136\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/fatsssssss.jpg\" alt=\"fatsssssss\" width=\"372\" height=\"222\" /></strong></em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will this food cause an insulin spike?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>What level of processing has taken place?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will it preserve for months on end?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Has this food been modified with fake flavours, aroma\'s and colours?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The rules</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food comes out of the ground, off a tree, or from animals. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not come out of packet, container, box, or wrapper.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not have a mascot!</strong></span></h5>\r\n</blockquote>\r\n<img class=\"alignright wp-image-2137 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/bb.jpg\" alt=\"bb\" width=\"275\" height=\"183\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WHY REAL FATS WILL IMPROVE YOUR HEALTH!','','inherit','closed','closed','','3417-revision-v1','','','2016-08-01 10:06:18','2016-08-01 10:06:18','',3417,'http://balancehealthprograms.com.au/3417-revision-v1/',0,'revision','',0),(3423,2,'2016-08-01 10:07:03','2016-08-01 10:07:03','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>REAL FATS IMPROVE YOUR HEALTH &amp; MAINTAINS YOUR IDEAL WEIGHT</strong><strong>\r\n</strong></em></span></h1>\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Concede it will take MORE THAN 14 days to reach sustained \"fat adaptation\" - meaning you\'ll be favouring (more) your stored fat as fuel - NOT - you\'re limited sugar.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Avoid spikes in insulin - thus - carbohydrates in the form of sugar (namely; fructose) at all costs.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>More so avoid fake modified foods - foods where the flavour and aroma have been doctored to trick your innate metabolism and good food choices. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Your most ideal meals will leave your satiated (hunger satisfied) for 5-7 hours post meals.<img class=\"alignright wp-image-1655\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/12/fghffh.jpg\" alt=\"fghffh\" width=\"323\" height=\"201\" />\r\n</strong></span></h5>\r\n<h5><strong><span style=\"color: #008080;\"><span style=\"color: #3366ff;\">If you want to burn fat - eat (real) fat,and real carbs, and real protein, opposed to fake foods.</span>\r\n</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>Don\'t be scared of consuming <span style=\"color: #993366;\">REAL</span> dietary fats - remember they must be \"real\" fats!</strong></em></span></h3>\r\n<h4></h4>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Real fats will offer you your best chance to:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>* Remain satisfied for long periods of time.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Enjoy tasty food options.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce gut challenges -namely inflammation.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong>* Reduce sugar craves - and therefore eliminate the battle within - basically taking the bio-chemical drive out of the game.</strong></span>\r\n<span style=\"color: #3366ff;\"> <strong><span style=\"color: #3366ff;\">* Determine your ideal volume - yep, real fats give you the \"you\'re done mate\" switch.</span>\r\n</strong></span></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The the key points are:</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Consume real fat with most meals.<img class=\"alignright wp-image-2136\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/fatsssssss.jpg\" alt=\"fatsssssss\" width=\"372\" height=\"222\" /></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Enjoy Protein (but just a little) with all meals.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Appropriate carbohydrates with most meals - we STILL NEED CARBS.</strong></span></h5>\r\n<h5><strong><span style=\"color: #3366ff;\">Eat nutrient dense foods - veggies included of course.</span>\r\n</strong></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>Ask yourself before selecting, preparing or consuming food;</strong></em></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will this food cause an insulin spike?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>What level of processing has taken place?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Will it preserve for months on end?</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Has this food been modified with fake flavours, aroma\'s and colours?</strong></span></h5>\r\n<h5></h5>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #008000;\"><em><strong>The rules</strong></em></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food comes out of the ground, off a tree, or from animals.<img class=\"alignright wp-image-2137 size-full\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/bb.jpg\" alt=\"bb\" width=\"275\" height=\"183\" /> </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not come out of packet, container, box, or wrapper.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Real food does not have a mascot!</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WHY REAL FATS WILL IMPROVE YOUR HEALTH!','','inherit','closed','closed','','3417-revision-v1','','','2016-08-01 10:07:03','2016-08-01 10:07:03','',3417,'http://balancehealthprograms.com.au/3417-revision-v1/',0,'revision','',0),(3424,2,'2016-08-01 10:12:13','2016-08-01 10:12:13','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>10 ROCK STAR SUPER FATS</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #ffcc00;\"><em><strong><a style=\"color: #ffcc00;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/10-ROCK-STAR-SUPER-FATS.pdf\">10 ROCK STAR SUPER FATS</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','10 ROCK STAR \'REAL\' FATS','','publish','closed','closed','','10-rock-star-real-fats','','','2018-01-17 08:41:36','2018-01-17 08:41:36','',0,'http://balancehealthprograms.com.au/?page_id=3424',0,'page','',0),(3425,2,'2016-08-01 10:12:13','2016-08-01 10:12:13','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>10 ROCK STAR SUPER FATS</strong><strong></strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n[gview file=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/10-ROCK-STAR-SUPER-FATS.pdf\"]\r\n\r\n&nbsp;\r\n<div style=\"height: 50px; margin-top:10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div>\r\n</blockquote>\r\n','10 ROCK STAR \'REAL\' FATS','','inherit','closed','closed','','3424-revision-v1','','','2016-08-01 10:12:13','2016-08-01 10:12:13','',3424,'http://balancehealthprograms.com.au/3424-revision-v1/',0,'revision','',0),(3426,2,'2016-08-01 10:18:24','2016-08-01 10:18:24','','10 ROCK STAR SUPER FATS','','inherit','closed','closed','','10-rock-star-super-fats','','','2016-08-01 10:19:28','2016-08-01 10:19:28','',3424,'http://balancehealthprograms.com.au/wp-content/uploads/10-ROCK-STAR-SUPER-FATS.pdf',0,'attachment','application/pdf',0),(3427,2,'2016-08-01 10:19:39','2016-08-01 10:19:39','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>10 ROCK STAR SUPER FATS</strong></em></span></h1>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/10-ROCK-STAR-SUPER-FATS.pdf\">10 ROCK STAR SUPER FATS</a>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','10 ROCK STAR \'REAL\' FATS','','inherit','closed','closed','','3424-revision-v1','','','2016-08-01 10:19:39','2016-08-01 10:19:39','',3424,'http://balancehealthprograms.com.au/3424-revision-v1/',0,'revision','',0),(3428,2,'2016-08-01 10:21:18','2016-08-01 10:21:18','<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>10 ROCK STAR SUPER FATS</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #ffcc00;\"><em><strong><a style=\"color: #ffcc00;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/10-ROCK-STAR-SUPER-FATS.pdf\">10 ROCK STAR SUPER FATS</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','10 ROCK STAR \'REAL\' FATS','','inherit','closed','closed','','3424-revision-v1','','','2016-08-01 10:21:18','2016-08-01 10:21:18','',3424,'http://balancehealthprograms.com.au/3424-revision-v1/',0,'revision','',0),(3429,2,'2016-08-01 10:28:08','2016-08-01 10:28:08','<blockquote class=\"l-block\">\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/1t1mwlafjG8\" width=\"420\" height=\"236\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n<h3 style=\"text-align: center;\"></h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><em><strong>JUST TAKE ME TO THE PROGRAM NOW!</strong></em></a></span><span style=\"text-decoration: underline;\">\n</span></span></h3>\n</blockquote>\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">Further Education - FYI</span>\n</strong></span></h1>\n<blockquote class=\"l-block\">\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"top 10 food additives \" href=\"http://balancehealthprograms.com.au/food-additives-the-top-10-silent-killers/\"><span style=\"text-decoration: underline;\">Food Additives - \'The silent killers\' (Top 10)</span></a></span></h5>\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT LOSS PART 1\" href=\"http://balancehealthprograms.com.au/weight-loss-part-1/\"><span style=\"text-decoration: underline;\">Weight loss - PART 1</span></a></span></h5>\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"GUS ON WEIGHT LOSS FOR BIGGER BLOKES\" href=\"http://balancehealthprograms.com.au/weight-loss-part-2-from-a-bigger-blokes-perspective/\"><span style=\"text-decoration: underline;\">Gus Worland\'s weight loss for bigger blokes</span></a></span></h5>\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT ADAPTATION PRINCIPLES\" href=\"http://www.bpsnowyhealth.com.au/nutritional-principles/\"><span style=\"text-decoration: underline;\">Why eating \'real fats\' improves your health &amp; maintains your ideal weight</span></a></span></h5>\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"rock star fats\" href=\"http://www.bpsnowyhealth.com.au/10-rock-star-super-fats/\"><span style=\"text-decoration: underline;\">10 Rock Star Healthy Fat options </span></a></span></h5>\n</blockquote>\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Exercise Fundamentals</strong></span></h1>\n<blockquote class=\"l-block\">\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"Exercise principles\" href=\"http://www.bpsnowyhealth.com.au/exercise-principal/\"><span style=\"text-decoration: underline;\">Exercise Principles</span></a></span></h5>\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><span style=\"color: #ffffff; text-decoration: underline;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"YOUR ZONE\" href=\"http://www.bpsnowyhealth.com.au/your-zone/\">Determining your most ideal exercise intensity</a></span>\n</span></h5>\n</blockquote>\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Your Program Printables</strong></span></h1>\n<blockquote class=\"l-block\">\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"PLANNING YOUR WEEK \" href=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/PLANNING-YOUR-14-DAY-PROGRAM.pdf\"><span style=\"text-decoration: underline;\">Planning your 14 Day Program</span></a></span></h5>\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"PLANNER\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2426\">Your 14 Day Meal Planner -word doc</a>\n</span></h5>\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"SHOPPING LIST word\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2425\"><span style=\"text-decoration: underline;\">Shopping list word doc</span></a></span></h5>\n<p style=\"text-align: center;\"><a title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"size-medium wp-image-2701 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/menu-300x195.jpg\" alt=\"menu\" width=\"300\" height=\"195\" /></a></p>\n</blockquote>','GETTING STARTED','','inherit','closed','closed','','3010-autosave-v1','','','2016-08-01 10:28:08','2016-08-01 10:28:08','',3010,'http://balancehealthprograms.com.au/3010-autosave-v1/',0,'revision','',0),(3430,2,'2016-08-01 10:26:37','2016-08-01 10:26:37','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>GUS WORLAND\'S PERSPECTIVE ON WEIGHT MANAGEMENT FOR BIGGER (REAL) BLOKES!</em></strong></span></h2>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2159\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/gus-with-boys-1024x512.jpg\" alt=\"gus with boys\" width=\"364\" height=\"182\" />\r\n<h5><span style=\"color: #3366ff;\"><em>Over the past 18 months, Triple M Grill Team Host Gus Worland, and to a lesser extent his trainer Brad Pamp, have been promoting healthier lifestyle alternatives to one of Sydney\'s largest waste management groups.</em></span></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #008000;\"><strong>Yep, it\'s Gussy and the Garbos.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #3366ff;\"><em>While Gussy is no ripped up Adonis - and never will be - he\'s come hell of a long way from being 150kgs, pre-diabetic, hypertensive and damn right uncomfortable.</em></span></h5>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<img class=\"alignright wp-image-2161 \" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/pm-682x1024.jpg\" alt=\"pm\" width=\"197\" height=\"296\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>He now lives healthy, and importantly, lives knowing he is (statistically) free of potential health-risk howlers.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\">So we had Gussy deliver the healthy lifestyle friendly message - rather than the standard model delivered from the sometimes unbelievable fitness expert.</span></h5>\r\n<h5><span style=\"color: #3366ff;\">We combined Brad\'s experience and science background with Gus\' perspective and vulnerbility.</span></h5>\r\n<h5><span style=\"color: #3366ff;\">The message, and healthier alternatives were delivered in a more colloquial and simplified manner.</span></h5>\r\n<h5><span style=\"color: #3366ff;\">Basically we took out the bullshit!</span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<img class=\"alignright wp-image-2160\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/09/hqdefault.jpg\" alt=\"hqdefault\" width=\"315\" height=\"236\" />\r\n<h5><span style=\"color: #3366ff;\"><em>It was Gussy\'s <strong>\"how to\"</strong> while excepting his common challenges which are rarely experienced from the fitness expert that really helped over 200 garbos lose a \'crap load of rubbish\'\r\n</em></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><em>And it worked!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #3366ff;\">For a bit of fun check out <em><strong>GUSSY\'S TOP 10 BULLSHIT MYTHS</strong></em> - how the big bloke see\'s it.</span></h5>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/t9psvvnohmE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/bsuzWFhdr8g\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/0aSFTDNasXk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/DAF86xdzO9k\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div style=\"height: 50px; margin-top: 10px;\"><a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a></div></blockquote>','WEIGHT LOSS - PART 2 - FROM A BIGGER BLOKE\'S PERSPECTIVE','','inherit','closed','closed','','3414-revision-v1','','','2016-08-01 10:26:37','2016-08-01 10:26:37','',3414,'http://balancehealthprograms.com.au/3414-revision-v1/',0,'revision','',0),(3431,2,'2016-08-01 10:29:14','2016-08-01 10:29:14','<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/1t1mwlafjG8\" width=\"420\" height=\"236\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><em><strong>JUST TAKE ME TO THE PROGRAM NOW!</strong></em></a></span><span style=\"text-decoration: underline;\">\r\n</span></span></h3>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">Further Education - FYI</span>\r\n</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"top 10 food additives \" href=\"http://balancehealthprograms.com.au/food-additives-the-top-10-silent-killers/\"><span style=\"text-decoration: underline;\">Food Additives - \'The silent killers\' (Top 10)</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT LOSS PART 1\" href=\"http://balancehealthprograms.com.au/weight-loss-part-1/\"><span style=\"text-decoration: underline;\">Weight loss - PART 1</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"GUS ON WEIGHT LOSS FOR BIGGER BLOKES\" href=\"http://balancehealthprograms.com.au/weight-loss-part-2-from-a-bigger-blokes-perspective/\"><span style=\"text-decoration: underline;\">Gus Worland\'s weight loss for bigger blokes</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT ADAPTATION PRINCIPLES\" href=\"http://balancehealthprograms.com.au/why-real-fats-will-improve-your-health/\"><span style=\"text-decoration: underline;\">Why eating \'real fats\' improves your health &amp; maintains your ideal weight</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"rock star fats\" href=\"http://balancehealthprograms.com.au/10-rock-star-real-fats/\"><span style=\"text-decoration: underline;\">10 Rock Star Healthy Fat options </span></a></span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Exercise Fundamentals</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"Exercise principles\" href=\"http://www.bpsnowyhealth.com.au/exercise-principal/\"><span style=\"text-decoration: underline;\">Exercise Principles</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><span style=\"color: #ffffff; text-decoration: underline;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"YOUR ZONE\" href=\"http://www.bpsnowyhealth.com.au/your-zone/\">Determining your most ideal exercise intensity</a></span>\r\n</span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Your Program Printables</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"PLANNING YOUR WEEK \" href=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/PLANNING-YOUR-14-DAY-PROGRAM.pdf\"><span style=\"text-decoration: underline;\">Planning your 14 Day Program</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"PLANNER\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2426\">Your 14 Day Meal Planner -word doc</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"SHOPPING LIST word\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2425\"><span style=\"text-decoration: underline;\">Shopping list word doc</span></a></span></h5>\r\n<p style=\"text-align: center;\"><a title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"size-medium wp-image-2701 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/menu-300x195.jpg\" alt=\"menu\" width=\"300\" height=\"195\" /></a></p>\r\n</blockquote>','GETTING STARTED','','inherit','closed','closed','','3010-revision-v1','','','2016-08-01 10:29:14','2016-08-01 10:29:14','',3010,'http://balancehealthprograms.com.au/3010-revision-v1/',0,'revision','',0),(3432,2,'2016-08-01 10:37:02','2016-08-01 10:37:02','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>BP’s EXERCISE RECOMMENDATIONS</em> </strong></span></h2>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/pr5SRKUZku8\" width=\"471\" height=\"265\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><strong>NOTE - this is not a specific training program. </strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>It is simply encouragement to \"get moving\" while holding and policing YOUR most exercise appropriate intensity. </strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>Which is conversational pace at best.</strong></span></blockquote>\r\n<img class=\"alignright  wp-image-1023\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/swimk-300x168.jpg\" alt=\"swimk\" width=\"263\" height=\"147\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #3366ff;\">Basic Guidelines</span></strong>\r\n<blockquote>Simply log as much time as is possible in your AZ - your Aerobic (easy) Zone - see <strong>\"Your Zone\"</strong>.\r\nDO NOT exercise OVER your AZ threshold - unless I\'ve stated in your personal program.\r\nWalk, jog, run, ride, row, stepper, x-trainer, swim - simply select any activity that is rhythmic and continuous.</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em><strong><span style=\"color: #3366ff;\">A word on intensity</span>\r\n</strong></em>\r\n<blockquote><span style=\"color: #008080;\"><strong>Warming up</strong></span> - the most critical period of your workout is the first 15-20%.\r\n\r\nTo avoid igniting your sugar tank, start at 10-20 beats per minute lower than your AZ ceiling, or 10-20% easier than your relative 70% effort for say 15-20% of your total workout time (circa 5-15 mins).\r\n\r\nBasically it <span style=\"color: #008080;\"><strong>should feel super easy</strong></span> in the beginning, building to conversational pace, hold, taper down, hit the shower.<strong style=\"font-size: 1em; line-height: 1.5em;\">\r\n</strong></blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n<img class=\"alignright wp-image-1020\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_42311-224x300.jpg\" alt=\"IMG_4231\" width=\"111\" height=\"149\" />\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #3366ff;\">Considerations</span> </strong>\r\n<blockquote>Be careful training with others – don’t be dragged along at their pace.</blockquote>\r\n<blockquote>Guard against increasing your intensity over your AZ motivated by music.</blockquote>\r\n<blockquote>As much as I enjoy boxing, aerobic classes, basketball, tennis, touch footy, heavy resistance training, cricket, swim squads and golf, they are <i>not</i> rhythmic and continuous.\r\n\r\nAs I said earlier, continue to play your sport, but for the purpose of this program please stick to <span style=\"color: #008080;\"><strong><span style=\"text-decoration: underline;\">AZ only</span></strong></span> exercise when given an option.</blockquote>\r\n<blockquote><span style=\"color: #3366ff;\">Pressing over and above your <strong>AZ</strong> can really play havoc with your appetite - eg, find it difficult to satiate, and lead towards sugary hits</span>.</blockquote>\r\n<div align=\"center\"><img class=\"aligncenter wp-image-1307\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/Image-300x81.jpg\" alt=\"Image\" width=\"800\" height=\"217\" /></div></blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><strong>QUICK WRAP UP</strong></span>\r\n<blockquote><span style=\"color: #008080;\">• All movement, exercise &amp; training MUST be performed at an easy conversational effort.</span>\r\n<span style=\"color: #008080;\">• Best movement is rhythmic and continuous. </span>\r\n<span style=\"color: #008080;\">• YOU must feel energised after finishing all exercise sessions - not trashed.</span>\r\n<span style=\"color: #008080;\">• Appropriate exercise is movement that doesn\'t leave you injured, sick, lethargic or hungry.</span>\r\n\r\n&nbsp;</blockquote>\r\n<a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>','EXERCISE PRINCIPLES','','publish','closed','closed','','exercise-principles','','','2016-08-01 10:40:49','2016-08-01 10:40:49','',0,'http://balancehealthprograms.com.au/?page_id=3432',0,'page','',0),(3433,2,'2016-08-01 10:37:02','2016-08-01 10:37:02','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>BP’s EXERCISE RECOMMENDATIONS</em> </strong></span></h2>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/pr5SRKUZku8\" width=\"471\" height=\"265\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<blockquote><span style=\"color: #3366ff;\"><strong><span style=\"color: #000000;\">NOTE</span> - this is not a specific training program. </strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>It is simply encouragement to \"get moving\" while holding and policing YOUR most exercise appropriate intensity. </strong></span>\r\n\r\n<strong>Which is conversational pace at best.</strong>\r\n</blockquote>\r\n&nbsp;\r\n<strong><span style=\"color: #3366ff;\">Basic Guidelines</span></strong>\r\n<img class=\"alignright size-medium wp-image-1023\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/swimk-300x168.jpg\" alt=\"swimk\" width=\"300\" height=\"168\" />\r\n<blockquote>\r\nSimply log as much time as is possible in your AZ - your Aerobic (easy) Zone - see <strong>\"Your Zone\"</strong>.\r\nDO NOT exercise OVER your AZ threshold - unless I\'ve stated in your personal program.\r\nWalk, jog, run, ride, row, stepper, x-trainer, swim - simply select any activity that is rhythmic and continuous.</blockquote>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<em><strong><span style=\"color: #3366ff;\">A word on intensity</span>\r\n</strong></em>\r\n<blockquote><span style=\"color: #008080;\"><strong>Warming up</strong></span> - the most critical period of your workout is the first 15-20%.\r\n\r\nTo avoid igniting your sugar tank, start at 10-20 beats per minute lower than your AZ ceiling, or 10-20% easier than your relative 70% effort for say 15-20% of your total workout time (circa 5-15 mins).\r\n\r\nBasically it <span style=\"color: #008080;\"><strong>should feel super easy</strong></span> in the beginning, building to conversational pace, hold, taper down, hit the shower.<strong style=\"font-size: 1em; line-height: 1.5em;\">\r\n</strong>\r\n</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><strong><span style=\"color: #3366ff;\">Considerations</span> </strong>\r\n<img class=\"alignright wp-image-1020\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_42311-224x300.jpg\" alt=\"IMG_4231\" width=\"181\" height=\"242\" />\r\n<blockquote>Be careful training with others – don’t be dragged along at their pace.\r\n</blockquote>\r\n<blockquote>Guard against increasing your intensity over your AZ motivated by music.\r\n</blockquote>\r\n<blockquote>As much as I enjoy boxing, aerobic classes, basketball, tennis, touch footy, heavy resistance training, cricket, swim squads and golf, they are <i>not</i> rhythmic and continuous.\r\n\r\nAs I said earlier, continue to play your sport, but for the purpose of this program please stick to <span style=\"color: #008080;\"><strong><span style=\"text-decoration: underline;\">AZ only</span></strong></span> exercise when given an option.\r\n</blockquote>\r\n<blockquote><span style=\"color: #3366ff;\">Pressing over and above your <strong>AZ</strong> can really play havoc with your appetite - eg, find it difficult to satiate, and lead towards sugary hits</span>.\r\n</blockquote>\r\n<div align=\"center\"><img class=\"aligncenter wp-image-1307\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/Image-300x81.jpg\" alt=\"Image\" width=\"800\" height=\"217\" />\r\n</div>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><span style=\"color: #3366ff;\"><strong>QUICK WRAP UP</strong></span>\r\n<blockquote><span style=\"color: #008080;\">• All movement, exercise &amp; training MUST be performed at an easy conversational effort.</span>\r\n<span style=\"color: #008080;\">• Best movement is rhythmic and continuous. </span>\r\n<span style=\"color: #008080;\">• YOU must feel energised after finishing all exercise sessions - not trashed.</span>\r\n<span style=\"color: #008080;\">• Appropriate exercise is movement that doesn\'t leave you injured, sick, lethargic or hungry.</span>\r\n\r\n&nbsp;</blockquote>\r\n<a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n</blockquote>','EXERCISE PRINCIPLES','','inherit','closed','closed','','3432-revision-v1','','','2016-08-01 10:37:02','2016-08-01 10:37:02','',3432,'http://balancehealthprograms.com.au/3432-revision-v1/',0,'revision','',0),(3434,2,'2016-08-01 10:38:34','2016-08-01 10:38:34','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>BP’s EXERCISE RECOMMENDATIONS</em> </strong></span></h2>\n<blockquote class=\"l-block\">\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/pr5SRKUZku8\" width=\"471\" height=\"265\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\n<blockquote class=\"l-block\">\n<blockquote>&nbsp;\n\n&nbsp;\n\n<span style=\"color: #3366ff;\"><strong>NOTE - this is not a specific training program. </strong></span>\n\n<span style=\"color: #3366ff;\"><strong>It is simply encouragement to \"get moving\" while holding and policing YOUR most exercise appropriate intensity. </strong></span>\n\n<span style=\"color: #3366ff;\"><strong>Which is conversational pace at best.</strong></span></blockquote>\n<strong><span style=\"color: #3366ff;\">Basic Guidelines</span></strong>\n<img class=\"alignright  wp-image-1023\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/swimk-300x168.jpg\" alt=\"swimk\" width=\"263\" height=\"147\" />\n<blockquote>Simply log as much time as is possible in your AZ - your Aerobic (easy) Zone - see <strong>\"Your Zone\"</strong>.\nDO NOT exercise OVER your AZ threshold - unless I\'ve stated in your personal program.\nWalk, jog, run, ride, row, stepper, x-trainer, swim - simply select any activity that is rhythmic and continuous.</blockquote>\n</blockquote>\n<blockquote class=\"l-block\">&nbsp;\n\n&nbsp;\n\n<em><strong><span style=\"color: #3366ff;\">A word on intensity</span>\n</strong></em>\n<blockquote><span style=\"color: #008080;\"><strong>Warming up</strong></span> - the most critical period of your workout is the first 15-20%.\n\nTo avoid igniting your sugar tank, start at 10-20 beats per minute lower than your AZ ceiling, or 10-20% easier than your relative 70% effort for say 15-20% of your total workout time (circa 5-15 mins).\n\nBasically it <span style=\"color: #008080;\"><strong>should feel super easy</strong></span> in the beginning, building to conversational pace, hold, taper down, hit the shower.<strong style=\"font-size: 1em; line-height: 1.5em;\">\n</strong></blockquote>\n</blockquote>\n<blockquote class=\"l-block\">&nbsp;\n\n&nbsp;\n\n<strong><span style=\"color: #3366ff;\">Considerations</span> </strong>\n<img class=\"alignright wp-image-1020\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_42311-224x300.jpg\" alt=\"IMG_4231\" width=\"181\" height=\"242\" />\n<blockquote>Be careful training with others – don’t be dragged along at their pace.</blockquote>\n<blockquote>Guard against increasing your intensity over your AZ motivated by music.</blockquote>\n<blockquote>As much as I enjoy boxing, aerobic classes, basketball, tennis, touch footy, heavy resistance training, cricket, swim squads and golf, they are <i>not</i> rhythmic and continuous.\n\nAs I said earlier, continue to play your sport, but for the purpose of this program please stick to <span style=\"color: #008080;\"><strong><span style=\"text-decoration: underline;\">AZ only</span></strong></span> exercise when given an option.</blockquote>\n<blockquote><span style=\"color: #3366ff;\">Pressing over and above your <strong>AZ</strong> can really play havoc with your appetite - eg, find it difficult to satiate, and lead towards sugary hits</span>.</blockquote>\n<div align=\"center\"><img class=\"aligncenter wp-image-1307\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/Image-300x81.jpg\" alt=\"Image\" width=\"800\" height=\"217\" /></div></blockquote>\n<blockquote class=\"l-block\"><span style=\"color: #3366ff;\"><strong>QUICK WRAP UP</strong></span>\n<blockquote><span style=\"color: #008080;\">• All movement, exercise &amp; training MUST be performed at an easy conversational effort.</span>\n<span style=\"color: #008080;\">• Best movement is rhythmic and continuous. </span>\n<span style=\"color: #008080;\">• YOU must feel energised after finishing all exercise sessions - not trashed.</span>\n<span style=\"color: #008080;\">• Appropriate exercise is movement that doesn\'t leave you injured, sick, lethargic or hungry.</span>\n\n&nbsp;</blockquote>\n<a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a>\n\n&nbsp;\n\n&nbsp;</blockquote>','EXERCISE PRINCIPLES','','inherit','closed','closed','','3432-autosave-v1','','','2016-08-01 10:38:34','2016-08-01 10:38:34','',3432,'http://balancehealthprograms.com.au/3432-autosave-v1/',0,'revision','',0),(3435,2,'2016-08-01 10:38:58','2016-08-01 10:38:58','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>BP’s EXERCISE RECOMMENDATIONS</em> </strong></span></h2>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/pr5SRKUZku8\" width=\"471\" height=\"265\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><strong>NOTE - this is not a specific training program. </strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>It is simply encouragement to \"get moving\" while holding and policing YOUR most exercise appropriate intensity. </strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>Which is conversational pace at best.</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #3366ff;\">Basic Guidelines</span></strong>\r\n<img class=\"alignright  wp-image-1023\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/swimk-300x168.jpg\" alt=\"swimk\" width=\"263\" height=\"147\" />\r\n<blockquote>Simply log as much time as is possible in your AZ - your Aerobic (easy) Zone - see <strong>\"Your Zone\"</strong>.\r\nDO NOT exercise OVER your AZ threshold - unless I\'ve stated in your personal program.\r\nWalk, jog, run, ride, row, stepper, x-trainer, swim - simply select any activity that is rhythmic and continuous.</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em><strong><span style=\"color: #3366ff;\">A word on intensity</span>\r\n</strong></em>\r\n<blockquote><span style=\"color: #008080;\"><strong>Warming up</strong></span> - the most critical period of your workout is the first 15-20%.\r\n\r\nTo avoid igniting your sugar tank, start at 10-20 beats per minute lower than your AZ ceiling, or 10-20% easier than your relative 70% effort for say 15-20% of your total workout time (circa 5-15 mins).\r\n\r\nBasically it <span style=\"color: #008080;\"><strong>should feel super easy</strong></span> in the beginning, building to conversational pace, hold, taper down, hit the shower.<strong style=\"font-size: 1em; line-height: 1.5em;\">\r\n</strong></blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n<img class=\"alignright wp-image-1020\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_42311-224x300.jpg\" alt=\"IMG_4231\" width=\"181\" height=\"242\" />\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #3366ff;\">Considerations</span> </strong>\r\n<blockquote>Be careful training with others – don’t be dragged along at their pace.</blockquote>\r\n<blockquote>Guard against increasing your intensity over your AZ motivated by music.</blockquote>\r\n<blockquote>As much as I enjoy boxing, aerobic classes, basketball, tennis, touch footy, heavy resistance training, cricket, swim squads and golf, they are <i>not</i> rhythmic and continuous.\r\n\r\nAs I said earlier, continue to play your sport, but for the purpose of this program please stick to <span style=\"color: #008080;\"><strong><span style=\"text-decoration: underline;\">AZ only</span></strong></span> exercise when given an option.</blockquote>\r\n<blockquote><span style=\"color: #3366ff;\">Pressing over and above your <strong>AZ</strong> can really play havoc with your appetite - eg, find it difficult to satiate, and lead towards sugary hits</span>.</blockquote>\r\n<div align=\"center\"><img class=\"aligncenter wp-image-1307\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/Image-300x81.jpg\" alt=\"Image\" width=\"800\" height=\"217\" /></div></blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><strong>QUICK WRAP UP</strong></span>\r\n<blockquote><span style=\"color: #008080;\">• All movement, exercise &amp; training MUST be performed at an easy conversational effort.</span>\r\n<span style=\"color: #008080;\">• Best movement is rhythmic and continuous. </span>\r\n<span style=\"color: #008080;\">• YOU must feel energised after finishing all exercise sessions - not trashed.</span>\r\n<span style=\"color: #008080;\">• Appropriate exercise is movement that doesn\'t leave you injured, sick, lethargic or hungry.</span>\r\n\r\n&nbsp;</blockquote>\r\n<a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>','EXERCISE PRINCIPLES','','inherit','closed','closed','','3432-revision-v1','','','2016-08-01 10:38:58','2016-08-01 10:38:58','',3432,'http://balancehealthprograms.com.au/3432-revision-v1/',0,'revision','',0),(3436,2,'2016-08-01 10:39:43','2016-08-01 10:39:43','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>BP’s EXERCISE RECOMMENDATIONS</em> </strong></span></h2>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/pr5SRKUZku8\" width=\"471\" height=\"265\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><strong>NOTE - this is not a specific training program. </strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>It is simply encouragement to \"get moving\" while holding and policing YOUR most exercise appropriate intensity. </strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>Which is conversational pace at best.</strong></span></blockquote>\r\n<img class=\"alignright  wp-image-1023\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/swimk-300x168.jpg\" alt=\"swimk\" width=\"263\" height=\"147\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #3366ff;\">Basic Guidelines</span></strong>\r\n<blockquote>Simply log as much time as is possible in your AZ - your Aerobic (easy) Zone - see <strong>\"Your Zone\"</strong>.\r\nDO NOT exercise OVER your AZ threshold - unless I\'ve stated in your personal program.\r\nWalk, jog, run, ride, row, stepper, x-trainer, swim - simply select any activity that is rhythmic and continuous.</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em><strong><span style=\"color: #3366ff;\">A word on intensity</span>\r\n</strong></em>\r\n<blockquote><span style=\"color: #008080;\"><strong>Warming up</strong></span> - the most critical period of your workout is the first 15-20%.\r\n\r\nTo avoid igniting your sugar tank, start at 10-20 beats per minute lower than your AZ ceiling, or 10-20% easier than your relative 70% effort for say 15-20% of your total workout time (circa 5-15 mins).\r\n\r\nBasically it <span style=\"color: #008080;\"><strong>should feel super easy</strong></span> in the beginning, building to conversational pace, hold, taper down, hit the shower.<strong style=\"font-size: 1em; line-height: 1.5em;\">\r\n</strong></blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n<img class=\"alignright wp-image-1020\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_42311-224x300.jpg\" alt=\"IMG_4231\" width=\"141\" height=\"189\" />\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #3366ff;\">Considerations</span> </strong>\r\n<blockquote>Be careful training with others – don’t be dragged along at their pace.</blockquote>\r\n<blockquote>Guard against increasing your intensity over your AZ motivated by music.</blockquote>\r\n<blockquote>As much as I enjoy boxing, aerobic classes, basketball, tennis, touch footy, heavy resistance training, cricket, swim squads and golf, they are <i>not</i> rhythmic and continuous.\r\n\r\nAs I said earlier, continue to play your sport, but for the purpose of this program please stick to <span style=\"color: #008080;\"><strong><span style=\"text-decoration: underline;\">AZ only</span></strong></span> exercise when given an option.</blockquote>\r\n<blockquote><span style=\"color: #3366ff;\">Pressing over and above your <strong>AZ</strong> can really play havoc with your appetite - eg, find it difficult to satiate, and lead towards sugary hits</span>.</blockquote>\r\n<div align=\"center\"><img class=\"aligncenter wp-image-1307\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/Image-300x81.jpg\" alt=\"Image\" width=\"800\" height=\"217\" /></div></blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><strong>QUICK WRAP UP</strong></span>\r\n<blockquote><span style=\"color: #008080;\">• All movement, exercise &amp; training MUST be performed at an easy conversational effort.</span>\r\n<span style=\"color: #008080;\">• Best movement is rhythmic and continuous. </span>\r\n<span style=\"color: #008080;\">• YOU must feel energised after finishing all exercise sessions - not trashed.</span>\r\n<span style=\"color: #008080;\">• Appropriate exercise is movement that doesn\'t leave you injured, sick, lethargic or hungry.</span>\r\n\r\n&nbsp;</blockquote>\r\n<a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>','EXERCISE PRINCIPLES','','inherit','closed','closed','','3432-revision-v1','','','2016-08-01 10:39:43','2016-08-01 10:39:43','',3432,'http://balancehealthprograms.com.au/3432-revision-v1/',0,'revision','',0),(3437,2,'2016-08-01 10:40:49','2016-08-01 10:40:49','<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>BP’s EXERCISE RECOMMENDATIONS</em> </strong></span></h2>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"//www.youtube.com/embed/pr5SRKUZku8\" width=\"471\" height=\"265\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><strong>NOTE - this is not a specific training program. </strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>It is simply encouragement to \"get moving\" while holding and policing YOUR most exercise appropriate intensity. </strong></span>\r\n\r\n<span style=\"color: #3366ff;\"><strong>Which is conversational pace at best.</strong></span></blockquote>\r\n<img class=\"alignright  wp-image-1023\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/swimk-300x168.jpg\" alt=\"swimk\" width=\"263\" height=\"147\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #3366ff;\">Basic Guidelines</span></strong>\r\n<blockquote>Simply log as much time as is possible in your AZ - your Aerobic (easy) Zone - see <strong>\"Your Zone\"</strong>.\r\nDO NOT exercise OVER your AZ threshold - unless I\'ve stated in your personal program.\r\nWalk, jog, run, ride, row, stepper, x-trainer, swim - simply select any activity that is rhythmic and continuous.</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em><strong><span style=\"color: #3366ff;\">A word on intensity</span>\r\n</strong></em>\r\n<blockquote><span style=\"color: #008080;\"><strong>Warming up</strong></span> - the most critical period of your workout is the first 15-20%.\r\n\r\nTo avoid igniting your sugar tank, start at 10-20 beats per minute lower than your AZ ceiling, or 10-20% easier than your relative 70% effort for say 15-20% of your total workout time (circa 5-15 mins).\r\n\r\nBasically it <span style=\"color: #008080;\"><strong>should feel super easy</strong></span> in the beginning, building to conversational pace, hold, taper down, hit the shower.<strong style=\"font-size: 1em; line-height: 1.5em;\">\r\n</strong></blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n<img class=\"alignright wp-image-1020\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_42311-224x300.jpg\" alt=\"IMG_4231\" width=\"111\" height=\"149\" />\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #3366ff;\">Considerations</span> </strong>\r\n<blockquote>Be careful training with others – don’t be dragged along at their pace.</blockquote>\r\n<blockquote>Guard against increasing your intensity over your AZ motivated by music.</blockquote>\r\n<blockquote>As much as I enjoy boxing, aerobic classes, basketball, tennis, touch footy, heavy resistance training, cricket, swim squads and golf, they are <i>not</i> rhythmic and continuous.\r\n\r\nAs I said earlier, continue to play your sport, but for the purpose of this program please stick to <span style=\"color: #008080;\"><strong><span style=\"text-decoration: underline;\">AZ only</span></strong></span> exercise when given an option.</blockquote>\r\n<blockquote><span style=\"color: #3366ff;\">Pressing over and above your <strong>AZ</strong> can really play havoc with your appetite - eg, find it difficult to satiate, and lead towards sugary hits</span>.</blockquote>\r\n<div align=\"center\"><img class=\"aligncenter wp-image-1307\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/Image-300x81.jpg\" alt=\"Image\" width=\"800\" height=\"217\" /></div></blockquote>\r\n<blockquote class=\"l-block\">&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><strong>QUICK WRAP UP</strong></span>\r\n<blockquote><span style=\"color: #008080;\">• All movement, exercise &amp; training MUST be performed at an easy conversational effort.</span>\r\n<span style=\"color: #008080;\">• Best movement is rhythmic and continuous. </span>\r\n<span style=\"color: #008080;\">• YOU must feel energised after finishing all exercise sessions - not trashed.</span>\r\n<span style=\"color: #008080;\">• Appropriate exercise is movement that doesn\'t leave you injured, sick, lethargic or hungry.</span>\r\n\r\n&nbsp;</blockquote>\r\n<a title=\"GETTING STARTED\" href=\"http://www.bprcchealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>','EXERCISE PRINCIPLES','','inherit','closed','closed','','3432-revision-v1','','','2016-08-01 10:40:49','2016-08-01 10:40:49','',3432,'http://balancehealthprograms.com.au/3432-revision-v1/',0,'revision','',0),(3438,2,'2016-08-01 23:30:33','2016-08-01 23:30:33','<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/1t1mwlafjG8\" width=\"420\" height=\"236\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><em><strong>JUST TAKE ME TO THE PROGRAM NOW!</strong></em></a></span><span style=\"text-decoration: underline;\">\r\n</span></span></h3>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">Further Education - FYI</span>\r\n</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"top 10 food additives \" href=\"http://balancehealthprograms.com.au/food-additives-the-top-10-silent-killers/\"><span style=\"text-decoration: underline;\">Food Additives - \'The silent killers\' (Top 10)</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT LOSS PART 1\" href=\"http://balancehealthprograms.com.au/weight-loss-part-1/\"><span style=\"text-decoration: underline;\">Weight loss - PART 1</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"GUS ON WEIGHT LOSS FOR BIGGER BLOKES\" href=\"http://balancehealthprograms.com.au/weight-loss-part-2-from-a-bigger-blokes-perspective/\"><span style=\"text-decoration: underline;\">Gus Worland\'s weight loss for bigger blokes</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT ADAPTATION PRINCIPLES\" href=\"http://balancehealthprograms.com.au/why-real-fats-will-improve-your-health/\"><span style=\"text-decoration: underline;\">Why eating \'real fats\' improves your health &amp; maintains your ideal weight</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"rock star fats\" href=\"http://balancehealthprograms.com.au/10-rock-star-real-fats/\"><span style=\"text-decoration: underline;\">10 Rock Star Healthy Fat options </span></a></span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Exercise Fundamentals</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"Exercise principles\" href=\"http://balancehealthprograms.com.au/exercise-principles/\"><span style=\"text-decoration: underline;\">Exercise Principles</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><span style=\"color: #ffffff; text-decoration: underline;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"YOUR ZONE\" href=\"http://www.bpsnowyhealth.com.au/your-zone/\">Determining your most ideal exercise intensity</a></span>\r\n</span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Your Program Printables</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"PLANNING YOUR WEEK \" href=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/PLANNING-YOUR-14-DAY-PROGRAM.pdf\"><span style=\"text-decoration: underline;\">Planning your 14 Day Program</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"PLANNER\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2426\">Your 14 Day Meal Planner -word doc</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"SHOPPING LIST word\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2425\"><span style=\"text-decoration: underline;\">Shopping list word doc</span></a></span></h5>\r\n<p style=\"text-align: center;\"><a title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"size-medium wp-image-2701 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/menu-300x195.jpg\" alt=\"menu\" width=\"300\" height=\"195\" /></a></p>\r\n</blockquote>','GETTING STARTED','','inherit','closed','closed','','3010-revision-v1','','','2016-08-01 23:30:33','2016-08-01 23:30:33','',3010,'http://balancehealthprograms.com.au/3010-revision-v1/',0,'revision','',0),(3439,2,'2016-08-01 23:32:23','2016-08-01 23:32:23','<div>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>DETERMINING YOUR AEROBIC ZONE</strong></em></span></h2>\r\n</div>\r\n<blockquote class=\"l-block\">\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>OK Listen up,</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>While you\'re transforming your metabolism to be a fat burning machine (particularly those insulin intolerant),</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong><span style=\"color: #3366ff;\">DO NOT EXERCISE HARD!</span> </strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>All training is performed at an easy conversational pace - FOR NOW!</strong> </span></h4>\r\n&nbsp;</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><em><strong>Here are 2 ways to calculate your own AZ.</strong></em></span></h3>\r\n<div align=\"center\"><img class=\"wp-image-1057 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/HER.jpg\" alt=\"HER\" width=\"588\" height=\"212\" /></div>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Method 1: AEROBIC QUESTIONNAIRE</strong></em><strong>\r\n</strong></span></h4>\r\nI would like everyone to use this method to determine your AZ range. Then use a HR monitor to police your exercising range – particularly your top end range. This method is near exact to my own full laboratory assessment.\r\n\r\n<span style=\"color: #3366ff;\"><strong>What you’ll need:</strong></span>\r\n<ul>\r\n	<li><span style=\"color: #3366ff;\"><strong>Calculator</strong></span></li>\r\n	<li><span style=\"color: #3366ff;\"><strong>Honesty</strong></span></li>\r\n</ul>\r\n<span style=\"color: #3366ff;\"><strong>How to:</strong></span>\r\n<ol>\r\n	<li>Subtract your age from 180 =</li>\r\n	<li>Modify this number by selecting from below the category which best matches your fitness and health profile:</li>\r\n</ol>\r\n* If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.\r\n\r\n* If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, <a href=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/jkjk.png\"><img class=\"alignright wp-image-269 \" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/jkjk.png\" alt=\"jkjk\" width=\"204\" height=\"152\" /></a>or if you have been inconsistent or are just getting back into training, subtract an additional 5.\r\n\r\n* If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.\r\n\r\n* If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><em>For example, if you are thirty years old and fit into category (b), you get the following:</em></span>\r\n<span style=\"color: #3366ff;\"> <em> 180–30=150. Then 150–5=145 beats per minute (bpm) which is the high end of your AZ. To get the low end of your AZ subtract 10. So, your AZ range is 135-145</em></span></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><em><span style=\"color: #3366ff;\"><strong>Method 2: PERCEIVED RATE OF EXERTION</strong></span></em></h4>\r\n<strong>What you’ll need:</strong>\r\n<ul>\r\n	<li><strong>Zip/nada</strong></li>\r\n</ul>\r\nConsider this, if I asked you to exercise to a point of gastric de-stress (near vomiting), felt a burning sensation in your legs, tasted a lead/metallic taste in the back of your throat, felt wobbly to the point of collapse, and felt that your glowing head could no longer deal with an increasing furnace – we’ll call this your relative 100% effort\r\n\r\nNow, your AZ for the program is simply circa 60-70% of that feeling.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #3366ff;\"><strong>So, here’s how exercise should feel for the 28 Day Program:</strong><img class=\"alignright size-medium wp-image-1019\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/030-athlete-in-training-225x300.jpg\" alt=\"030-athlete-in-training\" width=\"225\" height=\"300\" /></span></h5>\r\n<blockquote><span style=\"color: #008080;\">* You should be able to answer questions in sentence form.</span>\r\n<span style=\"color: #008080;\"> * You should question whether you’re actually going hard enough – and hope that this BP character knows what he’s on about.</span>\r\n<span style=\"color: #008080;\"> * Furthermore, you’re thinking that when you return from your workout you’ll question BP via email, as to whether you actually have the correct intensity range.</span>\r\n\r\n<span style=\"color: #008080;\">* You should finish your workout feeling energised – not hammered.</span>\r\n\r\n<span style=\"color: #008080;\">* Three hours after your workout you still should be feeling that energetic verve – endorphin rush.</span>\r\n\r\n<span style=\"color: #008080;\">* You catch yourself halfway through your workout thinking, ‘wow I can’t feel that standard irritating niggle’.</span>\r\n\r\n<span style=\"color: #008080;\">* And… you’re actually looking forward to exercising tomorrow.</span></blockquote>\r\n&nbsp;\r\n\r\n<a title=\"GETTING STARTED\" href=\"http://www.bpsnowyhealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a>\r\n&nbsp;\r\n</blockquote>','YOUR \'BEST\' EXERCISE INTENSITY','','publish','closed','closed','','your-best-exercise-intensity','','','2016-08-01 23:34:40','2016-08-01 23:34:40','',0,'http://balancehealthprograms.com.au/?page_id=3439',0,'page','',0),(3440,2,'2016-08-01 23:32:23','2016-08-01 23:32:23','<div>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong>DETERMINING YOUR AEROBIC ZONE</strong></em></span></h2>\r\n</div>\r\n<blockquote class=\"l-block\">\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>OK Listen up,</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>While you\'re transforming your metabolism to be a fat burning machine (particularly those insulin intolerant),</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong><span style=\"color: #3366ff;\">DO NOT EXERCISE HARD!</span> </strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>All training is performed at an easy conversational pace - FOR NOW!</strong> </span></h4>\r\n&nbsp;</blockquote>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><em><strong>Here are 2 ways to calculate your own AZ.</strong></em></span></h3>\r\n<div align=\"center\"><img class=\"wp-image-1057 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/HER.jpg\" alt=\"HER\" width=\"588\" height=\"212\" /></div>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Method 1: AEROBIC QUESTIONNAIRE</strong></em><strong>\r\n</strong></span></h4>\r\nI would like everyone to use this method to determine your AZ range. Then use a HR monitor to police your exercising range – particularly your top end range. This method is near exact to my own full laboratory assessment.\r\n\r\n<span style=\"color: #3366ff;\"><strong>What you’ll need:</strong></span>\r\n<ul>\r\n	<li><span style=\"color: #3366ff;\"><strong>Calculator</strong></span></li>\r\n	<li><span style=\"color: #3366ff;\"><strong>Honesty</strong></span></li>\r\n</ul>\r\n<span style=\"color: #3366ff;\"><strong>How to:</strong></span>\r\n<ol>\r\n	<li>Subtract your age from 180 =</li>\r\n	<li>Modify this number by selecting from below the category which best matches your fitness and health profile:</li>\r\n</ol>\r\n* If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.\r\n\r\n* If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, <a href=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/jkjk.png\"><img class=\"alignright wp-image-269 \" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/jkjk.png\" alt=\"jkjk\" width=\"204\" height=\"152\" /></a>or if you have been inconsistent or are just getting back into training, subtract an additional 5.\r\n\r\n* If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.\r\n\r\n* If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #3366ff;\"><em>For example, if you are thirty years old and fit into category (b), you get the following:</em></span>\r\n<span style=\"color: #3366ff;\"> <em> 180–30=150. Then 150–5=145 beats per minute (bpm) which is the high end of your AZ. To get the low end of your AZ subtract 10. So, your AZ range is 135-145</em></span></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><em><span style=\"color: #3366ff;\"><strong>Method 2: PERCEIVED RATE OF EXERTION</strong></span></em></h4>\r\n<strong>What you’ll need:</strong>\r\n<ul>\r\n	<li><strong>Zip/nada</strong></li>\r\n</ul>\r\nConsider this, if I asked you to exercise to a point of gastric de-stress (near vomiting), felt a burning sensation in your legs, tasted a lead/metallic taste in the back of your throat, felt wobbly to the point of collapse, and felt that your glowing head could no longer deal with an increasing furnace – we’ll call this your relative 100% effort\r\n\r\nNow, your AZ for the program is simply circa 60-70% of that feeling.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #3366ff;\"><strong>So, here’s how exercise should feel for the 28 Day Program:</strong><img class=\"alignright size-medium wp-image-1019\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/030-athlete-in-training-225x300.jpg\" alt=\"030-athlete-in-training\" width=\"225\" height=\"300\" /></span></h5>\r\n<blockquote><span style=\"color: #008080;\">* You should be able to answer questions in sentence form.</span>\r\n<span style=\"color: #008080;\"> * You should question whether you’re actually going hard enough – and hope that this BP character knows what he’s on about.</span>\r\n<span style=\"color: #008080;\"> * Furthermore, you’re thinking that when you return from your workout you’ll question BP via email, as to whether you actually have the correct intensity range.</span>\r\n\r\n<span style=\"color: #008080;\">* You should finish your workout feeling energised – not hammered.</span>\r\n\r\n<span style=\"color: #008080;\">* Three hours after your workout you still should be feeling that energetic verve – endorphin rush.</span>\r\n\r\n<span style=\"color: #008080;\">* You catch yourself halfway through your workout thinking, ‘wow I can’t feel that standard irritating niggle’.</span>\r\n\r\n<span style=\"color: #008080;\">* And… you’re actually looking forward to exercising tomorrow.</span></blockquote>\r\n&nbsp;\r\n\r\n<a title=\"GETTING STARTED\" href=\"http://www.bpsnowyhealth.com.au/reboot-2016-january/\"><img class=\"alignright size-medium wp-image-2404\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/getting-start-300x42.jpg\" alt=\"getting start\" width=\"300\" height=\"42\" /></a>\r\n&nbsp;\r\n</blockquote>','YOUR \'BEST\' EXERCISE INTENSITY','','inherit','closed','closed','','3439-revision-v1','','','2016-08-01 23:32:23','2016-08-01 23:32:23','',3439,'http://balancehealthprograms.com.au/3439-revision-v1/',0,'revision','',0),(3441,2,'2016-08-01 23:35:49','2016-08-01 23:35:49','<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/1t1mwlafjG8\" width=\"420\" height=\"236\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><em><strong>JUST TAKE ME TO THE PROGRAM NOW!</strong></em></a></span><span style=\"text-decoration: underline;\">\r\n</span></span></h3>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">Further Education - FYI</span>\r\n</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"top 10 food additives \" href=\"http://balancehealthprograms.com.au/food-additives-the-top-10-silent-killers/\"><span style=\"text-decoration: underline;\">Food Additives - \'The silent killers\' (Top 10)</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT LOSS PART 1\" href=\"http://balancehealthprograms.com.au/weight-loss-part-1/\"><span style=\"text-decoration: underline;\">Weight loss - PART 1</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"GUS ON WEIGHT LOSS FOR BIGGER BLOKES\" href=\"http://balancehealthprograms.com.au/weight-loss-part-2-from-a-bigger-blokes-perspective/\"><span style=\"text-decoration: underline;\">Gus Worland\'s weight loss for bigger blokes</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"FAT ADAPTATION PRINCIPLES\" href=\"http://balancehealthprograms.com.au/why-real-fats-will-improve-your-health/\"><span style=\"text-decoration: underline;\">Why eating \'real fats\' improves your health &amp; maintains your ideal weight</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"rock star fats\" href=\"http://balancehealthprograms.com.au/10-rock-star-real-fats/\"><span style=\"text-decoration: underline;\">10 Rock Star Healthy Fat options </span></a></span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Exercise Fundamentals</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"Exercise principles\" href=\"http://balancehealthprograms.com.au/exercise-principles/\"><span style=\"text-decoration: underline;\">Exercise Principles</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><span style=\"color: #ffffff; text-decoration: underline;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"YOUR ZONE\" href=\"http://balancehealthprograms.com.au/your-best-exercise-intensity/\" target=\"_blank\">Determining your most ideal exercise intensity</a></span>\r\n</span></h5>\r\n</blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><strong>Your Program Printables</strong></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"PLANNING YOUR WEEK \" href=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/PLANNING-YOUR-14-DAY-PROGRAM.pdf\"><span style=\"text-decoration: underline;\">Planning your 14 Day Program</span></a></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"text-decoration: underline; color: #ffffff;\"><a style=\"color: #ffffff; text-decoration: underline;\" title=\"PLANNER\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2426\">Your 14 Day Meal Planner -word doc</a>\r\n</span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" title=\"SHOPPING LIST word\" href=\"http://www.bpsnowyhealth.com.au/?attachment_id=2425\"><span style=\"text-decoration: underline;\">Shopping list word doc</span></a></span></h5>\r\n<p style=\"text-align: center;\"><a title=\"MAIN MEAL IDEAS\" href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"size-medium wp-image-2701 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/menu-300x195.jpg\" alt=\"menu\" width=\"300\" height=\"195\" /></a></p>\r\n</blockquote>','GETTING STARTED','','inherit','closed','closed','','3010-revision-v1','','','2016-08-01 23:35:49','2016-08-01 23:35:49','',3010,'http://balancehealthprograms.com.au/3010-revision-v1/',0,'revision','',0),