(3302,2,'2016-06-28 04:05:13','2016-06-28 04:05:13','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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><strong>While negative defaults</strong> like;<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><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><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>\r\n<h5><span style=\"color: #ffffff;\"><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><em> </em></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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-28 04:05:13','2016-06-28 04:05:13','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3285,2,'2016-06-27 10:19:10','2016-06-27 10:19:10','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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 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 have 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 - family, work &amp; social interests</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: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </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<blockquote>\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><strong>While negative defaults</strong> like;<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><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><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>\r\n<h5><span style=\"color: #ffffff;\"><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</blockquote>\r\n<h5><em> </em></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 heal?</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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:19:10','2016-06-27 10:19:10','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0);
INSERT INTO `wp_posts` VALUES (3287,2,'2016-06-27 10:22:46','2016-06-27 10:22:46','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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 - family, work &amp; social interests</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: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </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<blockquote>\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><strong>While negative defaults</strong> like;<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><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><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>\r\n<h5><span style=\"color: #ffffff;\"><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</blockquote>\r\n<h5><em> </em></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 heal?</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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:22:46','2016-06-27 10:22:46','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3286,2,'2016-06-27 10:21:06','2016-06-27 10:21:06','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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 have 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 - family, work &amp; social interests</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: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </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<blockquote>\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><strong>While negative defaults</strong> like;<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><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><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>\r\n<h5><span style=\"color: #ffffff;\"><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</blockquote>\r\n<h5><em> </em></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 heal?</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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:21:06','2016-06-27 10:21:06','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3288,2,'2016-06-27 10:25:58','2016-06-27 10:25:58','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </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<blockquote>\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><strong>While negative defaults</strong> like;<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><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><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>\r\n<h5><span style=\"color: #ffffff;\"><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</blockquote>\r\n<h5><em> </em></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 heal?</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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:25:58','2016-06-27 10:25:58','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3290,2,'2016-06-27 10:30:53','2016-06-27 10:30:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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<blockquote>\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><strong>While negative defaults</strong> like;<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><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><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>\r\n<h5><span style=\"color: #ffffff;\"><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</blockquote>\r\n<h5><em> </em></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 heal?</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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:30:53','2016-06-27 10:30:53','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3289,2,'2016-06-27 10:27:26','2016-06-27 10:27:26','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </em></strong></span></h4>\r\n<ul>\r\n	<li>\r\n<blockquote><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></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  </em></span></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><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></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><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></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><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></blockquote>\r\n</li>\r\n</ul>\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<blockquote>\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><strong>While negative defaults</strong> like;<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><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><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>\r\n<h5><span style=\"color: #ffffff;\"><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</blockquote>\r\n<h5><em> </em></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 heal?</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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:27:26','2016-06-27 10:27:26','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3291,2,'2016-06-27 10:32:13','2016-06-27 10:32:13','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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<blockquote>\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><strong>While negative defaults</strong> like;<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><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><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>\r\n<h5><span style=\"color: #ffffff;\"><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</blockquote>\r\n<h5><em> </em></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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:32:13','2016-06-27 10:32:13','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3410,2,'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<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','','publish','closed','closed','BP','food-additives-the-top-10-silent-killers','','','2016-10-28 02:34:51','2016-10-28 02:34:51','',0,'http://balancehealthprograms.com.au/?page_id=3410',0,'page','',0),(3294,2,'2016-06-27 10:39:49','2016-06-27 10:39:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/7u1cXXUI-uQ\" 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 is strength training?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5 style=\"text-align: justify;\"><span style=\"color: #008080;\"><em>Loaded and resisted movements placed through muscles, bones and joints.<img class=\"alignright wp-image-3932\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/kkkkk.png\" alt=\"kkkkk\" width=\"214\" height=\"160\" /></em></span></h5>\r\n</li>\r\n	<li style=\"text-align: justify;\">\r\n<h5><span style=\"color: #008080;\"><em>Strength movements are performed with control while employing perfect bio-mechanical form.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5 style=\"text-align: justify;\"><span style=\"color: #008080;\"><em>Load or resistance can be employed via body weight, loaded weight in the form of\r\nweights (both free &amp; movement defined machines), earth - like rocks, bands or cords, using gravity, and hydrotherapy to name a few options. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Both more structured choices like pilates and yoga are also excellent strengthening disciplines.</em></span></h5>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Tell me more!</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5 style=\"text-align: justify;\"><span style=\"color: #008080;\"><em>Placing muscles, bones and joints under (controlled) stress will force adaptation (repair and rebuild) resulting in stronger, more responsive tissue.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: justify;\">\r\n<h5><span style=\"color: #008080;\"><em>Strength gains evolve over time - and also require a \'top up\' continued dose to maintain benefits.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: justify;\">\r\n<h5><span style=\"color: #008080;\"><em>Body and mind improvements require  an exerted \'resistance\'.   Meaning, \'an effort\' or \'controlled strain\'.  It\'s unlikely simply placing muscles and joints through a \'super easy\' range of movement with will produce noticeable results.</em></span></h5>\r\n</li>\r\n	<li style=\"text-align: justify;\">\r\n<h5><span style=\"color: #008080;\"><em>Resisted movements more matching lifestyle movements are usually best.  This is why many trainer tend to prefer free weights over machine weights.  Free weights allow you to determine your own plane of movement.  </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: justify;\">\r\n<h5><span style=\"color: #008080;\"><em>If possible repeated training sessions should be considered just before full recovery from the last session. </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: justify;\">\r\n<h5><span style=\"color: #008080;\"><em>Post workout \'soreness\' is not a bad thing and is NOT a result of excessive lactic acid.  A little soreness is usually a good sign.  </em></span></h5>\r\n</li>\r\n	<li style=\"text-align: justify;\">\r\n<h5><span style=\"color: #008080;\"><em>The more neural recruitment the better.  Meaning, it\'s usually better to recruit\r\nstabilising muscle groups and joints when performing movements - eg balancing standing on one leg while performing free weight movements (se video below). <img class=\"alignright wp-image-3929\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/427268779_1280x960-300x225.jpg\" alt=\"427268779_1280x960\" width=\"248\" height=\"186\" /></em></span></h5>\r\n</li>\r\n	<li style=\"text-align: justify;\">\r\n<h5><span style=\"color: #008080;\"><em>Red flag -&gt; If you feel (over) loaded with lifestyle stress, be careful maxing out your strength training effort.  Stress on stress can often lead to breakdown.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5 style=\"text-align: justify;\"><span style=\"color: #008080;\"><em>I recommend developing a healthy aerobic capacity (so rhythmic aerobic cardio exercise) before launching into committed resistance 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>Why would you bother considering strength training - I\'m talking about the benefits!</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Postural balance and maintenance tops the list.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Postural improvements and maintenance refers to holding your ideal skeletal balance free of conscious tension.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Maintaining hormonal balance is also a key benefit.  From the uptake of excessive blood sugar - and thus helping with ideal insulin balance (and likely weight management), to the increased production of human growth hormone and testosterone - which - offers up repair and rejuvenation of all body parts.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Improved self-esteem - I suspect a result of hormonal and structural combinations. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Improved neural coordination - as in nerve health, particularly in reference to improved balance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Decreased potential of injury - for both athletes to those more age challenged.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Likely improved athletic potential - in reference to both performance (power, speed, muscle endurance, and balance [ form maintenance]) and once again protection. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Improved respiration - this is not to be overlooked.  Improved postural balance gives your respiratory system every chance of offering up best results. </em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What sort of time should you allocate?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>For general (but significant) postural improvements I suggest - 3 x 8-10 minutes sessions each week - every week form 10 weeks. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">For athletic super gains - 3 x 30 minutes each week - I strongly believe resistance training should not just be performed during pre-season, but during the season and on game day (</span>albeit<span style=\"color: #008080;\"> relatively controlled).</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Finally, what are specific postural muscles?</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Muscles and groups of muscles offering skeletal stability for phasic or action muscles to do their thing - provide power.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>These muscles ensure postural balance.  <img class=\"alignright size-medium wp-image-3931\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/boyfriend-and-girlfriend-stretching-the-abdominal-muscles-725x482-300x199.jpg\" alt=\"boyfriend-and-girlfriend-stretching-the-abdominal-muscles-725x482\" width=\"300\" height=\"199\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>If these muscles are limited in recruitment, it\'s likely phasic or action muscles will also function sub-optimally.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Some Postural Muscles groups playing significant roles are: Rhomboids, Erector Spinae, and Gluteus Medius </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Below are a few general postural exercises I recommend.</strong></span></h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/sgNn3FXWasM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\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/part-7-training-your-action-muscles-2/\"><em><strong>TAKE TO ME TO PART 7 - TRAINING ACTION MUSCLES</strong></em></a></span></h3>\r\n</blockquote>','PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING','','inherit','closed','closed','','3226-revision-v1','','','2016-06-27 10:39:49','2016-06-27 10:39:49','',3226,'http://balancehealthprograms.com.au/3226-revision-v1/',0,'revision','',0),(3295,2,'2016-06-28 04:49:36','2016-06-28 04:49:36','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\n&nbsp;\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Warming up is the starting period of your exercise session usually, and hopefully, spent below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person and from session to session depending on how you feel on that day.  <img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance (and particularly if racing), but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</em></span></h5>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Why would you allocate a portion of your workout to warming up - below your AZ! </strong></span></h4>\n<h4><span style=\"color: #993366;\"><strong>The benefits of a warm up period. </strong></span></h4>\n&nbsp;\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance your (increasing) temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity from the very start.</em></span></h5>\n</li>\n	<li>\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases your temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you now know oxygen plays a vital role towards your optimum performance, so, (gradually) increasing your o2 supply early in your session is critical.  Your warming up goal is to limit increases in blood acidity and as such, prime your aerobic fat burning system for the session ahead.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by taking out your intensity too hard  too it\'s likely you\'ll tune your (limited) sugar tank for the session ahead.  This is not good as for most, priming your fat <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>burning fuel tank will provide a far healthier and efficient return of energy.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\n</li>\n	<li>\n<h5><em><span style=\"color: #993366;\"><strong>Prime your entire breathing system</strong></span><span style=\"color: #008080;\">- your lungs, pipes, and diaphragm are all key elements in sustained healthy human movement.  Controlled rhythmic breathing works best when spending the time to coordinate your entire respiratory system under little stress.  Be sure to relax your neck and shoulder muscles groups - and remind yourself of this when you pick up your pace. </span></em></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safest\' intensity and volume to avoid hurting yourself.  So gradually and gently letting your brain know you\'re keen on revving things up in today\'s workout is a wise move.  It\'s thought if one  believes they\'re suffering mid way through your workout, it could very well be a (healthy) brain simply throwing out illusory negative emotions (like stop, slow down, give up) rather simply because one took it out too hard too early and didn\'t prime the brain for higher intensities intervals to come.  </em></span></h5>\n</li>\n</ul>\n<blockquote>\n<h3></h3>\n<h3></h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Warming up benefits both mind &amp; body.</strong></em></span></h3>\n<h3></h3>\n<h3></h3>\n</blockquote>\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\n&nbsp;\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by <span style=\"text-decoration: underline;\">20 beats</span></strong> </span>(remember this is the point of switching over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will well below your usual pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\n</li>\n	<li>\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\n</li>\n	<li>\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\n</li>\n</ul>\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\n&nbsp;\n<blockquote>\n<ul>\n	<li>\n<h5><em><span style=\"color: #ffffff;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></em></h5>\n</li>\n	<li>\n<h5><em><span style=\"color: #ffffff;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></em></h5>\n</li>\n	<li>\n<h5><em><span style=\"color: #ffffff;\">You\'ve worked up just a little perspiration (well, sweaty boys anyway).</span></em></h5>\n</li>\n	<li>\n<h5><em><span style=\"color: #ffffff;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></em></h5>\n</li>\n	<li>\n<h5><em><span style=\"color: #ffffff;\">You feel good!</span></em></h5>\n</li>\n</ul>\n</blockquote>\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\n&nbsp;\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out of your ears.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h3 style=\"text-align: center;\"></h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-6-the-undeniable-benefit-of-strength-training/\">TAKE ME TO PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</a></strong></em></span></h3>\n</blockquote>','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','inherit','closed','closed','','2997-autosave-v1','','','2016-06-28 04:49:36','2016-06-28 04:49:36','',2997,'http://balancehealthprograms.com.au/2997-autosave-v1/',0,'revision','',0),(3296,2,'2016-06-27 10:42:47','2016-06-27 10:42:47','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Warming up is your starting period of time you spend below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person.<img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\r\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance, but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</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>Why would you allocate time starting exercise below your AZ! The benefits.</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you know oxygen is a vital ingredient towards your optimum aerobic capacity, so increasing your available supply early in the session is key.  As you increase your intensity it pays to have ready to go O2 to maintain your fat burning energy preference (opposed to sugar).  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by already know if you take it out to<img class=\"alignright wp-image-3892\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hearttttt-300x169.jpg\" alt=\"hearttttt\" width=\"440\" height=\"248\" />o hard too early it\'s likely you\'ll engage your (limited) sugar tank opposed to your more reliable and healthy fat tank.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Engage your breathing system</strong> </span>- your lungs, pipes, and diaphragm are key elements in human movement.  Controlled rhythmic breathing at all intensities\r\nrequiring gradual recruitment all these parts.  Be sure to relax your neck and shoulder muscles groups - particularly when picking up your effort. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safe\' intensity and volume so you avoid hurting yourself - or worse.  So gently letting the boss know you\'re keen on revving things up is a wise move.  If you believe you\'re suffering mid way through your workout, it could very well be your (healthy) brain throwing out illusory negative emotions because you simply took it out too hard too early.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Warming up benefits both mind &amp; body.</strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by 20 beats</strong> </span>(remember this is the point where you switch over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will not yield significant pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You\'ve worked up just a little perspiration (well, sweaty boys anyway).</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You feel good!</span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out of your ears.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</strong></em></span></h3>\r\n</blockquote>','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','inherit','closed','closed','','2997-revision-v1','','','2016-06-27 10:42:47','2016-06-27 10:42:47','',2997,'http://balancehealthprograms.com.au/2997-revision-v1/',0,'revision','',0),(3297,2,'2016-06-27 10:43:58','2016-06-27 10:43:58','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Warming up is your starting period of time you spend below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person.<img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\r\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance, but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</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>Why would you allocate time starting exercise below your AZ! The benefits.</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you know oxygen is a vital ingredient towards your optimum aerobic capacity, so increasing your available supply early in the session is key.  As you increase your intensity it pays to have ready to go O2 to maintain your fat burning energy preference (opposed to sugar).  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by already know if you take it out to<img class=\"alignright wp-image-3892\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/hearttttt-300x169.jpg\" alt=\"hearttttt\" width=\"440\" height=\"248\" />o hard too early it\'s likely you\'ll engage your (limited) sugar tank opposed to your more reliable and healthy fat tank.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Engage your breathing system</strong> </span>- your lungs, pipes, and diaphragm are key elements in human movement.  Controlled rhythmic breathing at all intensities\r\nrequiring gradual recruitment all these parts.  Be sure to relax your neck and shoulder muscles groups - particularly when picking up your effort. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safe\' intensity and volume so you avoid hurting yourself - or worse.  So gently letting the boss know you\'re keen on revving things up is a wise move.  If you believe you\'re suffering mid way through your workout, it could very well be your (healthy) brain throwing out illusory negative emotions because you simply took it out too hard too early.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Warming up benefits both mind &amp; body.</strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by 20 beats</strong> </span>(remember this is the point where you switch over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will not yield significant pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You\'ve worked up just a little perspiration (well, sweaty boys anyway).</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You feel good!</span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out of your ears.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-6-the-undeniable-benefit-of-strength-training/\">TAKE ME TO PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</a></strong></em></span></h3>\r\n</blockquote>','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','inherit','closed','closed','','2997-revision-v1','','','2016-06-27 10:43:58','2016-06-27 10:43:58','',2997,'http://balancehealthprograms.com.au/2997-revision-v1/',0,'revision','',0),(3298,2,'2016-06-27 10:48:36','2016-06-27 10:48:36','<h1><span style=\"color: #993366;\"><em><strong>PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/yFC4hDtGSmk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why assess your progress?</strong></span></h3>\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Maintains motivation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Goal setting benefits - like reaching your ideal health, weight or athletic performance (particularly endurance interests).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Improves body awareness.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Can highlight possible looming health concerns.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Motivate a change in program - particularly it\'s not working.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Encourage consistency of training - I am convinced most people do not spend the necessary time building and developing their aerobic base.  Most seem to push too hard too soon, well before their engine can tolerant harder work. </em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How do know if you\'re improving?</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>and,</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Increasing your aerobic capacity and favouring \'more\' stored fat for energy?</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Your shape changes - particularly around the waist (assess your girths with a belt or tape measure).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Your weight (can) change - while a \'good\' measuring tool, I place more emphasis <img class=\"alignright wp-image-3650\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/person-731243_960_720-300x200.jpg\" alt=\"person-731243_960_720\" width=\"344\" height=\"229\" />on shape &amp; well being.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll likely be sleeping better - while I don\'t promote sleeping Apps or Health watches, they can offer you feedback on (possible) sleep quality.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll often beat your waking alarm by 30 minutes yet not feel tired.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Exercise becomes easier? More so, you can work harder.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll find yourself with seemingly endless energy right throughout your day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Without question my experience has most clients perceiving less lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll rarely suffer from ill-gut health, commonly because you\'ll lose interest in refined sugars and modified food.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Your test of truth - Your TimeTrial test.</strong></span></h3>\r\n<h3></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SBFByswgf_I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong>Details</strong></h5>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Know your AZ - we need to know your switch over point in beats per minute - eg mine is 141 bpm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>For best results invest in a heart rate monitor - Garmin and Polar are most popular.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Design a test you can perform every week, preferably at the same time of day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>A simple out an back, flattish course is often best.  You could any form of gym cardio equipment as long as it can measure your output and time.  Swimming is <img class=\"alignright wp-image-3653\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/finin.jpg\" alt=\"finin\" width=\"317\" height=\"210\" />more difficult to police your AZ top, but perceived effort could still be used effectively.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The distance is irrelevant but design an uninterrupted course - eg traffic lights.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Give yourself a short 3-5 min super easy warm up - eg jogging or bouncing on the spot, a few spinal strength exercises.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Complete your course as fast as possible but do not exceed your AZ top.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Push it right to your limit - remember conditions can change from week to week - eg weather (heat &amp; wind), how you slept, gut health, motivation, lifestyle stress etc.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Record your finishing time &amp; weight - eg 34.38 &amp; 81.3kgs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Don\'t lose faith in the system if you are slower in a given week - consistency and patience is key.</em></span></h5>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><strong><em><span style=\"color: #ff0000;\">Example</span></em></strong></h5>\r\n<img class=\"wp-image-3655 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/mary-tt-1-300x135.jpg\" alt=\"mary tt\" width=\"431\" height=\"194\" />\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Interpreting results</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Reducing your finishing time while performed at the same output (your AZ top -HR) indicates efficient \'fat burning\'.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is likely your weight will also be drifting towards your ideal weight for life - for those not starting at their best weight.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely your (running) technique, your form, has improved - making it more economical - this is a good thing!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is unusual to record both drop in your finishing time and a drop in unnecessary weight yet still be drawn towards modified (and negative) food options.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When your finishing time plateaus (see Mary\'s TT results above - Week\'s 7-8) - which is common with consistent training around weeks 6-8 - throw in shorter and harder intervals of 10-15 beats over your AZ top throughout your exercise &amp; training week - but be sure to give yourself a day\'s rest between these harder over threshold sessions. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A healthy plateau usually means you\'re now favouring more burning fat efficiently and your body can now tolerate more demanding sessions - and avoid breaking down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Summary of \'Fat Burning for Life\' Principles.</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Exercise at \'your\' conversational pace which is perceived to be \'easy\'<img class=\"alignright wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"323\" height=\"209\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Only when you have been healthy for month\'s on end, un-injured for month\'s on end, are sleeping consistently well, you are fairly close to your ideal weight, your TimeTrial time has reduced considerably, and you\'re actually looking forward to your workouts, then, and only then, step up your efforts.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Failure to comply with these simple principles classically results in <span style=\"text-decoration: underline;\">injury, illness, fluctuating weight and a poor performance (race)</span>.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Favour slow energy releasing foods like \'good\' fats, a variety of protein options, loads of veg, a few starchy carbs like; root veg, rice, even wholemeal bread - the one with full of bits, fruit of the season, and you can still enjoy alcohol in moderation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>And remember to laugh lots........and lots.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>&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-4-acknowledging-when-its-time-to-back-off/\"><span style=\"color: #ffffff;\">TAKE ME TO PART 4 - ACKNOWLEDGING WHEN IT\'S TIME</span> TO BACK IT OFF</a></strong></em></span></h3>\r\n</blockquote>','PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY','','inherit','closed','closed','','2993-revision-v1','','','2016-06-27 10:48:36','2016-06-27 10:48:36','',2993,'http://balancehealthprograms.com.au/2993-revision-v1/',0,'revision','',0),(4843,2,'2018-01-03 21:57:06','2018-01-03 21:57:06','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Food Choices - Fat Loss Model</span></h1>\r\n&nbsp;\r\n\r\n&nbsp;</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Key Principles</span></h2>\r\n&nbsp;\r\n\r\n&nbsp;</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Breakfast Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/egs.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Scrambled Eggs, Feta, Avocado &amp; Chilli Flakes</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/vegg.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Veggie medley, seasonal herbs sautéed in coconut oil with eggs</h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/fritters.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Zucchini &amp; bacon fritters cooked with butter</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Lunch Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/tuna.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Tuna &amp; tomato salad, drizzled with Olive Oil</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/wrap.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Chicken, Cashew, &amp; Avocado Wrap</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/bacon.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Buttered mushrooms, sautéed greens and crispy bacon</h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Dinner Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/pork.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Slow cooked pulled beef with Brussel Sproats</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Thai Beef Salad</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/salmon.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Salmon with Cauliflower Mash</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Snack &amp; Alcohol Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Snack Ideas</span></h3>\r\n<h6 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Almonds &amp; Cashews</span></h6>\r\n<h6 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Biltong</span></h6>\r\n<h6 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Carrots &amp; Celery</span></h6>\r\n<h6 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Hummus</span></h6>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Alcohol Considerations</span></h3>\r\n<h6></h6>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Beer, 1-2, \'only\'</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Wine</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #1b7000;\">Spirits</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #1b7000;\">No sweet drinks, mixers!\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','BREAKFAST - FAT LOSS','','inherit','closed','closed','','4808-revision-v1','','','2018-01-03 21:57:06','2018-01-03 21:57:06','',4808,'http://balancehealthprograms.com.au/4808-revision-v1/',0,'revision','',0),(3303,2,'2016-06-28 04:06:02','2016-06-28 04:06:02','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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><strong>While negative defaults</strong> like;<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<span style=\"color: #ffffff;\"><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>\r\n<h5><span style=\"color: #ffffff;\"><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><em> </em></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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-28 04:06:02','2016-06-28 04:06:02','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3304,2,'2016-06-28 04:07:17','2016-06-28 04:07:17','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - 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 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-28 04:07:17','2016-06-28 04:07:17','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3305,2,'2016-06-28 04:26:27','2016-06-28 04:26:27','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Warming up is the starting period of your exercise session usually, and hopefully, spent below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person and from session to session depending on how you feel on that day.  <img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\r\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance (and particularly if racing), but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</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>Why would you allocate a portion of your workout to warming up - below your AZ! </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>The benefits of a warm up period. </strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance your (increasing) temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity from the very start.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases your temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you now know oxygen plays a vital role towards your optimum performance, so, (gradually) increasing your o2 supply early in your session is critical.  Your warming up goal is to limit increases in blood acidity and as such, prime your aerobic fat burning system for the session ahead.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by taking out your intensity too hard  too it\'s likely you\'ll tune your (limited) sugar tank for the session ahead.  This is not good as for most, priming your fat burning fuel tank will provide a far healthier and efficient return of energy.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span><em><span style=\"color: #993366;\"><strong>Prime your entire breathing system</strong></span><span style=\"color: #008080;\">- your lungs, pipes, and diaphragm are all key elements in sustained healthy human movement.  Controlled rhythmic breathing works best when spending the time to coordinate your entire respiratory system under little stress.  Be sure to relax your neck and shoulder muscles groups - and remind yourself of this when you pick up your pace. </span></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safest\' intensity and volume to avoid hurting yourself.  So gradually and gently letting your brain know you\'re keen on revving things up in today\'s workout is a wise move.  It\'s thought if one  believes they\'re suffering mid way through your workout, it could very well be a (healthy) brain simply throwing out illusory negative emotions (like stop, slow down, give up) rather simply because one took it out too hard too early and didn\'t prime the brain for higher intensities intervals to come.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Warming up benefits both mind &amp; body.</strong></em></span></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by 20 beats</strong> </span>(remember this is the point where you switch over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will not yield significant pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You\'ve worked up just a little perspiration (well, sweaty boys anyway).</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You feel good!</span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out of your ears.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-6-the-undeniable-benefit-of-strength-training/\">TAKE ME TO PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</a></strong></em></span></h3>\r\n</blockquote>','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','inherit','closed','closed','','2997-revision-v1','','','2016-06-28 04:26:27','2016-06-28 04:26:27','',2997,'http://balancehealthprograms.com.au/2997-revision-v1/',0,'revision','',0),(3306,2,'2016-06-28 04:29:19','2016-06-28 04:29:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Warming up is the starting period of your exercise session usually, and hopefully, spent below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person and from session to session depending on how you feel on that day.  <img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\r\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance (and particularly if racing), but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</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>Why would you allocate a portion of your workout to warming up - below your AZ! </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>The benefits of a warm up period. </strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance your (increasing) temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity from the very start.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases your temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you now know oxygen plays a vital role towards your optimum performance, so, (gradually) increasing your o2 supply early in your session is critical.  Your warming up goal is to limit increases in blood acidity and as such, prime your aerobic fat burning system for the session ahead.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by taking out your intensity too hard  too it\'s likely you\'ll tune your (limited) sugar tank for the session ahead.  This is not good as for most, priming your fat <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>burning fuel tank will provide a far healthier and efficient return of energy.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Prime your entire breathing system</strong></span><span style=\"color: #008080;\">- your lungs, pipes, and diaphragm are all key elements in sustained healthy human movement.  Controlled rhythmic breathing works best when spending the time to coordinate your entire respiratory system under little stress.  Be sure to relax your neck and shoulder muscles groups - and remind yourself of this when you pick up your pace. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safest\' intensity and volume to avoid hurting yourself.  So gradually and gently letting your brain know you\'re keen on revving things up in today\'s workout is a wise move.  It\'s thought if one  believes they\'re suffering mid way through your workout, it could very well be a (healthy) brain simply throwing out illusory negative emotions (like stop, slow down, give up) rather simply because one took it out too hard too early and didn\'t prime the brain for higher intensities intervals to come.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Warming up benefits both mind &amp; body.</strong></em></span></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by <span style=\"text-decoration: underline;\">20 beats</span></strong> </span>(remember this is the point of switching over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will well below your usual pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You\'ve worked up just a little perspiration (well, sweaty boys anyway).</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">You feel good!</span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out of your ears.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-6-the-undeniable-benefit-of-strength-training/\">TAKE ME TO PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</a></strong></em></span></h3>\r\n</blockquote>','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','inherit','closed','closed','','2997-revision-v1','','','2016-06-28 04:29:19','2016-06-28 04:29:19','',2997,'http://balancehealthprograms.com.au/2997-revision-v1/',0,'revision','',0),(3307,2,'2016-06-28 04:50:18','2016-06-28 04:50:18','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Warming up is the starting period of your exercise session usually, and hopefully, spent below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person and from session to session depending on how you feel on that day.  <img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\r\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance (and particularly if racing), but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</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>Why would you allocate a portion of your workout to warming up - below your AZ! </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>The benefits of a warm up period. </strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance your (increasing) temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity from the very start.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases your temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you now know oxygen plays a vital role towards your optimum performance, so, (gradually) increasing your o2 supply early in your session is critical.  Your warming up goal is to limit increases in blood acidity and as such, prime your aerobic fat burning system for the session ahead.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by taking out your intensity too hard  too it\'s likely you\'ll tune your (limited) sugar tank for the session ahead.  This is not good as for most, priming your fat <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>burning fuel tank will provide a far healthier and efficient return of energy.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Prime your entire breathing system</strong></span><span style=\"color: #008080;\">- your lungs, pipes, and diaphragm are all key elements in sustained healthy human movement.  Controlled rhythmic breathing works best when spending the time to coordinate your entire respiratory system under little stress.  Be sure to relax your neck and shoulder muscles groups - and remind yourself of this when you pick up your pace. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safest\' intensity and volume to avoid hurting yourself.  So gradually and gently letting your brain know you\'re keen on revving things up in today\'s workout is a wise move.  It\'s thought if one  believes they\'re suffering mid way through your workout, it could very well be a (healthy) brain simply throwing out illusory negative emotions (like stop, slow down, give up) rather simply because one took it out too hard too early and didn\'t prime the brain for higher intensities intervals to come.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Warming up benefits both mind &amp; body.</strong></em></span></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by <span style=\"text-decoration: underline;\">20 beats</span></strong> </span>(remember this is the point of switching over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will well below your usual pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ve worked up just a little perspiration. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">You feel good!</span></em></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out of your ears.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-6-the-undeniable-benefit-of-strength-training/\">TAKE ME TO PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</a></strong></em></span></h3>\r\n</blockquote>','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','inherit','closed','closed','','2997-revision-v1','','','2016-06-28 04:50:18','2016-06-28 04:50:18','',2997,'http://balancehealthprograms.com.au/2997-revision-v1/',0,'revision','',0),(3308,2,'2016-06-28 04:51:05','2016-06-28 04:51:05','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Warming up is the starting period of your exercise session usually, and hopefully, spent below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person and from session to session depending on how you feel on that day.  <img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\r\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance (and particularly if racing), but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</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>Why would you allocate a portion of your workout to warming up - below your AZ! </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>The benefits of a warm up period. </strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance your (increasing) temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity from the very start.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases your temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you now know oxygen plays a vital role towards your optimum performance, so, (gradually) increasing your o2 supply early in your session is critical.  Your warming up goal is to limit increases in blood acidity and as such, prime your aerobic fat burning system for the session ahead.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by taking out your intensity too hard  too it\'s likely you\'ll tune your (limited) sugar tank for the session ahead.  This is not good as for most, priming your fat <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>burning fuel tank will provide a far healthier and efficient return of energy.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Prime your entire breathing system</strong></span><span style=\"color: #008080;\">- your lungs, pipes, and diaphragm are all key elements in sustained healthy human movement.  Controlled rhythmic breathing works best when spending the time to coordinate your entire respiratory system under little stress.  Be sure to relax your neck and shoulder muscles groups - and remind yourself of this when you pick up your pace. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safest\' intensity and volume to avoid hurting yourself.  So gradually and gently letting your brain know you\'re keen on revving things up in today\'s workout is a wise move.  It\'s thought if one  believes they\'re suffering mid way through your workout, it could very well be a (healthy) brain simply throwing out illusory negative emotions (like stop, slow down, give up) rather simply because one took it out too hard too early and didn\'t prime the brain for higher intensities intervals to come.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Warming up benefits both mind &amp; body.</strong></em></span></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by <span style=\"text-decoration: underline;\">20 beats</span></strong> </span>(remember this is the point of switching over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will well below your usual pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ve worked up just a little perspiration. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">You feel good!</span></em></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out your ears.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-6-the-undeniable-benefit-of-strength-training/\">TAKE ME TO PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</a></strong></em></span></h3>\r\n</blockquote>','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','inherit','closed','closed','','2997-revision-v1','','','2016-06-28 04:51:05','2016-06-28 04:51:05','',2997,'http://balancehealthprograms.com.au/2997-revision-v1/',0,'revision','',0),(3309,2,'2016-06-28 04:59:58','2016-06-28 04:59:58','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is warming up?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Warming up is the starting period of your exercise session usually, and hopefully, spent below your defined AZ (Aerobic Zone) intensity.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This period may vary from person to person and from session to session depending on how you feel on that day.  <img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"167\" height=\"155\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Age, relative conditioning, talent, injuries, weather, energy preference (fat or\r\nsugar), and perceived lifestyle stress can all dictate one\'s most appropriate and effective warming up period.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Not only is warming up key for optimum physical performance (and particularly if racing), but perhaps more important is priming your brain to plan and ultimately control your upcoming workout - namely, prevent you from hurting yourself.</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>Why would you allocate a portion of your workout to warming up - below your AZ! </strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>The benefits of a warm up period. </strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on your thermo-regulation</strong></span> - much of athletic performance is governed around dissipating heat.  Just like a car, if you can\'t balance your (increasing) temperature, by; 1) ridding the body of excessive heat, and 2) cooling the body from the inside out, then it\'s likely your performance will be ill-effected.  So priming your cooling system requires a gradual increase in intensity from the very start.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">Increases your temperature of working parts</strong></span><span style=\"color: #008080;\"> - the main parts that require lubricating are your muscles, tendons, and most critical for some - moving joints.  Properly warming up is like a quick spray of WD40 </span>lubricant<span style=\"color: #008080;\"> to all moving (and aging) parts.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Increases oxygenated blood flow</strong></span> - you now know oxygen plays a vital role towards your optimum performance, so, (gradually) increasing your o2 supply early in your session is critical.  Your warming up goal is to limit increases in blood acidity and as such, prime your aerobic fat burning system for the session ahead.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Switching on the \'right\' fuel tank</strong></span> - by taking out your intensity too hard  too it\'s likely you\'ll tune your (limited) sugar tank for the session ahead.  This is not good as for most, priming your fat <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>burning fuel tank will provide a far healthier and efficient return of energy.  It takes around 5-15 minutes to adequately prime your fat burning tank for your upcoming workout.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong>Prime your entire breathing system</strong></span><span style=\"color: #008080;\">- your lungs, pipes, and diaphragm are all key elements in sustained healthy human movement.  Controlled rhythmic breathing works best when spending the time to coordinate your entire respiratory system under little stress.  Be sure to relax your neck and shoulder muscles groups - and remind yourself of this when you pick up your pace. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Brain priming anticipation</strong> </span>- your brain largely dictates your performance.  It is responsible for managing your \'safest\' intensity and volume to avoid hurting yourself.  So gradually and gently letting your brain know you\'re keen on revving things up in today\'s workout is a wise move.  It\'s thought if one  believes they\'re suffering mid way through your workout, it could very well be a (healthy) brain simply throwing out illusory negative emotions (like stop, slow down, give up) rather simply because one took it out too hard too early and didn\'t prime the brain for higher intensities intervals to come.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Warming up benefits both mind &amp; body.</strong></em></span></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What can you do to reap the benefits listed above?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Firstly drop your AZ top number by <span style=\"text-decoration: underline;\">20 beats</span></strong> </span>(remember this is the point of switching over from burning mainly stored fat to available and stored sugar) - this is your warming up ceiling - and yes, it will well below your usual pace! Eg; my AZ top is 141 beats, so I warm up at around 120 beats max. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><span style=\"color: #993366;\">Slowly increase your heart rate over a 3-5 minute period till you reach your warming up ceiling</span>. </em></span></strong><span style=\"color: #008080;\"><em>Hold this intensity for another 3-10 minutes. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Slowly integrate impact</strong></span> (for those bounding) - eg walk, super slow shuffle, jog, tempo run, stretch out.  I always start a run with about 200 metres of <img class=\"alignright size-full wp-image-3894\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fflo.jpg\" alt=\"fflo\" width=\"275\" height=\"183\" />walking.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>A quick word on walking</strong></span> - One of the greatest runners in history Haile Gebresaleassie, walks for 10 minutes before every workout and race - so walk, it works!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Consider a more forgiving warming up discipline</strong></span> - eg walk or run on grass or a treadmill, jogging stationary on a softer pilates mat, a small warming up trampoline, a stationary bike, or x trainer.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><span style=\"color: #993366;\"><strong>Start off wearing warmer clothing</strong></span> (obviously only if it\'s colder) then shed clothes as you feel yourself warm up.  Be sure to avoid over-heating.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #993366;\"><strong style=\"color: #008080;\">My opinion on stretching</strong></span><span style=\"color: #008080;\"> - personally I am NOT a fan of static or aggressive ballistic stretching.  While I certainly employed this type of stretching, both personally and professionally for a number of years, mixed results lead me to shelve \'stretching\'.  There is loads of supporting research on the internet suggesting stretching could be harmful.  Much of this information suggests an </span>impedance<span style=\"color: #008080;\"> of neural firing.  I am a fan however of more active flowing movements as employed in both active yoga and pilates.</span></em></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you know you\'re ready to pick things up ?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">You should feel loose, pain free, engaged and looking forward to revving it up.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">Often you\'ll no longer feel those pre-workout aches and pains.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ve worked up just a little perspiration. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">Your workout no longer feels like a chore but you\'re actually psyched to knock it out. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #ffffff;\">You feel good!</span></em></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>A quick word on cooling down</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, avoid hammering the very last phase of your workout.  Save sprint finishes for a race if that\'s what you do.  The last thing we need is returning to <img class=\"alignright size-medium wp-image-3895\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ffhfhfh-1-300x169.jpg\" alt=\"ffhfhfh\" width=\"300\" height=\"169\" />everyday life with a bucket full of lactic acid pouring out your ears.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Secondly, like your warm up, drop your AZ top by 10-15% every minute for 3-5 minutes. Eg; I usually walk for 2-3 minutes post most runs.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Harder workouts require longer cool down periods.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A shower is not a cool down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-6-the-undeniable-benefit-of-strength-training/\">TAKE ME TO PART 6 - THE UNDENIABLE BENEFITS OF STRENGTH TRAINING</a></strong></em></span></h3>\r\n</blockquote>','PART 5 - WHY WARMING UP CORRECTLY IS SO CRITICAL!','','inherit','closed','closed','','2997-revision-v1','','','2016-06-28 04:59:58','2016-06-28 04:59:58','',2997,'http://balancehealthprograms.com.au/2997-revision-v1/',0,'revision','',0),(3310,2,'2016-06-28 23:01:03','2016-06-28 23:01:03','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MOTIVATION</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xf4eJgwrUyA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','MOTIVATION','','publish','closed','closed','','motivation','','','2016-06-28 23:02:46','2016-06-28 23:02:46','',0,'http://balancehealthprograms.com.au/?page_id=3310',0,'page','',0),(3311,2,'2016-06-28 23:01:03','2016-06-28 23:01:03','<h1 style=\"text-align: center;\"><em><strong>MOTIVATION</strong></em></h1>\r\n&nbsp;\r\n\r\n&nbsp;','MOTIVATION','','inherit','closed','closed','','3310-revision-v1','','','2016-06-28 23:01:03','2016-06-28 23:01:03','',3310,'http://balancehealthprograms.com.au/3310-revision-v1/',0,'revision','',0),(3312,2,'2016-06-28 23:02:10','2016-06-28 23:02:10','<h1 style=\"text-align: center;\"><em><strong>MOTIVATION</strong></em></h1>\n&nbsp;\n\n&nbsp;\n\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/xf4eJgwrUyA\" frameborder=\"0\" allowfullscreen></iframe>','MOTIVATION','','inherit','closed','closed','','3310-autosave-v1','','','2016-06-28 23:02:10','2016-06-28 23:02:10','',3310,'http://balancehealthprograms.com.au/3310-autosave-v1/',0,'revision','',0),(3313,2,'2016-06-28 23:02:17','2016-06-28 23:02:17','<h1 style=\"text-align: center;\"><em><strong>MOTIVATION</strong></em></h1>\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/xf4eJgwrUyA\" frameborder=\"0\" allowfullscreen></iframe></div> ','MOTIVATION','','inherit','closed','closed','','3310-revision-v1','','','2016-06-28 23:02:17','2016-06-28 23:02:17','',3310,'http://balancehealthprograms.com.au/3310-revision-v1/',0,'revision','',0),(3314,2,'2016-06-28 23:02:46','2016-06-28 23:02:46','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MOTIVATION</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xf4eJgwrUyA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','MOTIVATION','','inherit','closed','closed','','3310-revision-v1','','','2016-06-28 23:02:46','2016-06-28 23:02:46','',3310,'http://balancehealthprograms.com.au/3310-revision-v1/',0,'revision','',0),(3316,2,'2016-06-29 05:54:39','2016-06-29 05:54:39','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, inappropriate exercise, and ‘poor’ food choices, statistics clearly indicates possible looming and largely unnecessary ill-health.  Namely; uncharacteristic behaviour like increasing intolerance, depression, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it </em><em style=\"color: #ff6600; font-size: 16px; line-height: 1.5;\">goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #ff6600;\"><strong>Why do I want you drawing from your fat tank!</strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-29 05:54:39','2016-06-29 05:54:39','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3317,2,'2016-06-29 05:55:39','2016-06-29 05:55:39','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, inappropriate exercise, and ‘poor’ food choices, statistics clearly indicates possible looming and largely unnecessary ill-health.  Namely; uncharacteristic behaviour like increasing intolerance, depression, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it </em><em style=\"color: #ff6600; font-size: 16px; line-height: 1.5;\">goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #ff6600;\"><strong>Why do I want you drawing from your fat tank!</strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-29 05:55:39','2016-06-29 05:55:39','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3319,2,'2016-06-29 05:58:22','2016-06-29 05:58:22','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, inappropriate exercise, and ‘poor’ food choices, statistics clearly indicates possible looming and largely unnecessary ill-health.  Namely; uncharacteristic behaviour like increasing intolerance, depression, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"212\" height=\"150\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ff6600;\"><strong>Why do I want you drawing from your fat tank!</strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-29 05:58:22','2016-06-29 05:58:22','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3318,2,'2016-06-29 05:57:46','2016-06-29 05:57:46','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, inappropriate exercise, and ‘poor’ food choices, statistics clearly indicates possible looming and largely unnecessary ill-health.  Namely; uncharacteristic behaviour like increasing intolerance, depression, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\"><img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"212\" height=\"150\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ff6600;\"><strong>Why do I want you drawing from your fat tank!</strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-29 05:57:46','2016-06-29 05:57:46','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3320,2,'2016-06-29 05:58:58','2016-06-29 05:58:58','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, inappropriate exercise, and ‘poor’ food choices, statistics clearly indicates possible looming and largely unnecessary ill-health.  Namely; uncharacteristic behaviour like increasing intolerance, depression, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #ff6600;\"><strong>Why do I want you drawing from your fat tank!</strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-29 05:58:58','2016-06-29 05:58:58','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3321,2,'2016-06-29 06:00:36','2016-06-29 06:00:36','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, inappropriate exercise, and ‘poor’ food choices, statistics clearly indicates possible looming and largely unnecessary ill-health.  Namely; uncharacteristic behaviour like increasing intolerance, depression, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-29 06:00:36','2016-06-29 06:00:36','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3723,2,'2016-11-03 23:22:53','2016-11-03 23:22:53','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 REASONS TO MOVE, LOTS!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\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<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, know there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Secondly, I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\r\n</em></strong></h3>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>It goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?\r\n</strong></span></em></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 aligncenter\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"577\" height=\"395\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:22:53','2016-11-03 23:22:53','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3322,2,'2016-06-29 06:02:33','2016-06-29 06:02:33','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, inappropriate exercise, and ‘poor’ food choices, statistics clearly indicates possible looming and largely unnecessary ill-health.  Namely; uncharacteristic behaviour like increasing intolerance, depression, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-29 06:02:33','2016-06-29 06:02:33','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3323,2,'2016-06-29 06:03:21','2016-06-29 06:03:21','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, inappropriate exercise, and ‘poor’ food choices, statistics clearly indicates possible looming and largely unnecessary ill-health.  Namely; uncharacteristic behaviour like increasing intolerance, depression, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-29 06:03:21','2016-06-29 06:03:21','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3324,2,'2016-06-29 06:04:04','2016-06-29 06:04:04','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The 3 most significant benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, inappropriate exercise, and ‘poor’ food choices, statistics clearly indicates possible looming and largely unnecessary ill-health.  Namely; uncharacteristic behaviour like increasing intolerance, depression, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" 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<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-29 06:04:04','2016-06-29 06:04:04','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3325,2,'2016-06-29 06:23:21','2016-06-29 06:23:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve exercising on and off for a while and now your goals are:</span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To exercise consistent without pulling up lame - eg calf strains</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To enjoy regular exercise and that awesome feeling you receive from the action,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To basic the bouncing marbles between your ears, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n&nbsp;</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say your a athletic bugger, and:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below represents your starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold test would be great if time and dollars allowed, I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate - particularly for those with no interest in making the next Olympic team. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc.jpg\"><img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /></a></span></em></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</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<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\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-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-29 06:23:21','2016-06-29 06:23:21','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3326,2,'2016-06-29 06:29:36','2016-06-29 06:29:36','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve exercising on and off for a while and now your goals are:</span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To exercise consistent without pulling up lame - eg calf strains</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To enjoy regular exercise and that awesome feeling you receive from the action,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To basic the bouncing marbles between your ears, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n&nbsp;</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say your a athletic bugger, and:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below represents your starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #000000;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</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<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\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-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-29 06:29:36','2016-06-29 06:29:36','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3327,2,'2016-06-29 06:30:42','2016-06-29 06:30:42','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve exercising on and off for a while and now your goals are:</span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To exercise consistent without pulling up lame - eg calf strains</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To enjoy regular exercise and that awesome feeling you receive from the action,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To basic the bouncing marbles between your ears, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n&nbsp;</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say your a athletic bugger, and:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below represents your starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</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<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\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-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-29 06:30:42','2016-06-29 06:30:42','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3328,2,'2016-06-29 06:33:40','2016-06-29 06:33:40','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve exercising on and off for a while and now your goals are:</span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To exercise consistent without pulling up lame - eg calf strains</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To enjoy regular exercise and that awesome feeling you receive from the action,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To basic the bouncing marbles between your ears, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n&nbsp;</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say your a athletic bugger, and:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below represents your starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</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<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\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-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-29 06:33:40','2016-06-29 06:33:40','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3329,2,'2016-06-29 06:34:38','2016-06-29 06:34:38','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To exercise consistent without pulling up lame - eg calf strains</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To enjoy regular exercise and that awesome feeling you receive from the action,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To basic the bouncing marbles between your ears, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n&nbsp;</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say your a athletic bugger, and:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below represents your starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</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<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\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-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-29 06:34:38','2016-06-29 06:34:38','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3330,2,'2016-06-29 06:35:45','2016-06-29 06:35:45','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To exercise consistent without pulling up lame - eg calf strains</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To enjoy regular exercise and that awesome feeling you receive from the action,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To basic the bouncing marbles between your ears, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n&nbsp;</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you\'re an athletic bugger, and:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below represents your starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</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<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\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-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-29 06:35:45','2016-06-29 06:35:45','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3331,2,'2016-06-29 06:36:41','2016-06-29 06:36:41','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To exercise consistent without pulling up lame - eg calf strains</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To enjoy regular exercise and that awesome feeling you receive from the action,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To basic the bouncing marbles between your ears, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>To get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n&nbsp;</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you\'re an athletic bugger, and:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below model below represents your starting point.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</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<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\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-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-29 06:36:41','2016-06-29 06:36:41','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3332,2,'2016-07-01 02:46:16','2016-07-01 02:46:16','<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','','publish','closed','closed','','part-4b-when-its-time-to-step-things-up','','','2016-07-01 07:25:42','2016-07-01 07:25:42','',0,'http://balancehealthprograms.com.au/?page_id=3332',0,'page','',0),(3333,2,'2016-07-01 02:46:16','2016-07-01 02:46:16','<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<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><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></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;\"><em><strong><a 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></h3>\r\n&nbsp;','PART 4B - WHEN IT\'S TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 02:46:16','2016-07-01 02:46:16','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3334,2,'2016-07-01 07:14:28','2016-07-01 07:14:28','<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>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h3 style=\"text-align: center;\"><em>I certainly believe exceeding your aerobic threshold with controlled over-efforts undoubtedly improves performance - </em></h3>\n<h3 style=\"text-align: center;\"><em>for those with well established engines that is.  </em></h3>\n<h5 style=\"text-align: left;\"></h5>\n<h4 style=\"text-align: left;\"></h4>\n&nbsp;\n\n&nbsp;\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>\n<blockquote>\n<h5><span style=\"color: #ffffff;\"><em>You have been training for at least 15 weeks free of injury.</em></span></h5>\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>\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>\n<h5><span style=\"color: #ffffff;\"><em>You\'re sleeping soundly.</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>You\'re sub-consciously avoiding modified food.</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>You didn\'t blow up with Martin in accounts who stuffed up your pay. </em></span></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>PICK UPS </strong></span></em></h3>\n&nbsp;\n\n&nbsp;\n<h4><em><span style=\"color: #993366;\">Pick up rules</span></em></h4>\n<blockquote>\n<h5><span style=\"color: #ffffff;\"><em>Start with super short upper intensity limit intervals.</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Feel well recovered before you hit your next pick up.</em></span></h5>\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>\n<h5><span style=\"color: #ffffff;\"><em>Avoid sustained burning in your lungs and legs. </em></span></h5>\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>\n<h5><span style=\"color: #ffffff;\"><em>Running on a slight down hill is better still.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>You should not feel trashed following a pick up session. </em></span></h5>\n</blockquote>\n<h5></h5>\n&nbsp;\n\n&nbsp;\n<h4><em><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></em></h4>\n<blockquote>\n<h5><span style=\"color: #ffffff;\"><em>This session is all about pace and speed.</em></span></h5>\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>\n<h5><span style=\"color: #ffffff;\"><em>Allow yourself to really test your upper speeds.</em></span></h5>\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>\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend no more than 50-100 metres of speed pick ups.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>If you feel comfortable let it rip.  </em></span></h5>\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>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<blockquote>&nbsp;\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>\n</blockquote>\n&nbsp;','PART 4B - WHEN IS IT TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-autosave-v1','','','2016-07-01 07:14:28','2016-07-01 07:14:28','',3332,'http://balancehealthprograms.com.au/3332-autosave-v1/',0,'revision','',0),(3335,2,'2016-07-01 02:58:01','2016-07-01 02:58:01','<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\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><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></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;\"><em><strong><a 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></h3>\r\n&nbsp;','PART 4B - WHEN IT\'S TIME TO STEP THINGS UP','','inherit','closed','closed','','3332-revision-v1','','','2016-07-01 02:58:01','2016-07-01 02:58:01','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),(3336,2,'2016-07-01 02:58:43','2016-07-01 02:58:43','<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><span style=\"color: #993366;\"><strong>More on Pick up Intensity &amp; Pace </strong></span></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 02:58:43','2016-07-01 02:58:43','',3332,'http://balancehealthprograms.com.au/3332-revision-v1/',0,'revision','',0),