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Get the best you can.<img class=\" wp-image-4898 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bacon-salad-300x197.jpg\" alt=\"\" width=\"210\" height=\"138\" /></span></h5><h5><span style=\"color: #1b7000;\">Basil, leaves aplenty</span></h5><h5><span style=\"color: #1b7000;\">Olive Oil</span></h5><h5><span style=\"color: #1b7000;\">Carrots, Long skinny ones</span></h5><h5><span style=\"color: #1b7000;\">Sun-dried tomatos, in oil</span></h5><h3> </h3><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">Pan fry carrots in olive oil, sea salt &amp; pepper on med-high till tasty brown (about 12 mins). Add chickpeas about the 6-minute mark.  Bowl, and throw in bacon strips, tossing some finely sliced mint leaves.  Meanwhile, bowl basil leaves with chopped tomato, diced red onion, and drizzled with olive oil.  Add pig, peas &amp; carrots.  Consider a small sprinkle of feta.  Squeeze lemon over the lot.</span></h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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width=\"206\" height=\"140\" /></span></h3><h5><span style=\"color: #1b7000;\">4 Eggs</span></h5><h5><span style=\"color: #1b7000;\">Spring Onions, x 2</span></h5><h5><span style=\"color: #1b7000;\">Sesame Seeds, 2 heaped tablespoons</span></h5><h5><span style=\"color: #1b7000;\">Hoisin Sauce</span></h5><h5><span style=\"color: #1b7000;\">Chilli\'s, mixed</span></h5><h3> </h3><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">While slicing your spring onions &amp; chilli\'s, lightly toast on medium heat your sesame seeds.  Before fry eggs, throw in a dash of olive oil and seas salt.  After plating eggs, drizzle Hoisin sauce [ not too much] and add the onions &amp; chilli\'s.  I know you want to add toast, and, if you really must, consider a multi-grain choice [soy-linseed]. 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Pink Salmon<img class=\" wp-image-4886 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fish-cakes.jpg\" alt=\"\" width=\"211\" height=\"142\" /></span></h5><h5><span style=\"color: #1b7000;\">A stick of lemongrass</span></h5><h5><span style=\"color: #1b7000;\">Ginger, real is best</span></h5><h5><span style=\"color: #1b7000;\">Bunch of coriander</span></h5><h5><span style=\"color: #1b7000;\">Asian jam [chilli] of choice</span></h5><h3> </h3><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">Peel and finely chop ginger.  Remove outer layer of lemongrass, chopping finely along with coriander.  Chop super-finely the salmon till it\'s puree-like.  Mix all contents adding sea salt, and perhaps pepper or chilli flakes.  Divide into quarters and lay in a medium heat fry pan smeared with olive oil.  Flip after 2 minutes, leaving for another 2 minutes. </span></h5><h5><span style=\"color: #1b7000;\">Add Asian jam [chilli] to fish cakes along with more coriander!</span></h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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class=\" wp-image-4862 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/beef.jpg\" alt=\"\" width=\"242\" height=\"181\" /></span></h5><h5><span style=\"color: #1b7000;\">Fresh ginger is best, 4-6 cm</span></h5><h5><span style=\"color: #1b7000;\">Fresh Asparagus, 350g, or tinned if you must</span></h5><h5><span style=\"color: #1b7000;\">Garlic, 4-5 cloves, or the jar stuff</span></h5><h5><span style=\"color: #1b7000;\">Black bean sauce</span></h5><p> </p><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">Peel &amp; finely slice both ginger &amp; garlic throwing into a medium hot pan with at least a tablespoon of olive or coconut oil.  Once crispy pull them out and add the asparagus, removing the end bits of course.  Before throwing in your sliced beef strips, season them up with seas salt &amp; pepper.  Mix the asparagus &amp; beef regularly before adding the black bean sauce [1 tablespoon].  Throw in the G &amp; G and 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wp-image-4858 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg\" alt=\"\" width=\"211\" height=\"158\" /></span></h5><h5><span style=\"color: #1b7000;\">Garlic, 2 cloves</span></h5><h5><span style=\"color: #1b7000;\">Avocado</span></h5><h5><span style=\"color: #1b7000;\">Cashews</span></h5><h5><span style=\"color: #1b7000;\">Wrap</span></h5><h3> </h3><h3><span style=\"color: #1b7000;\">Method</span></h3><h5><span style=\"color: #1b7000;\">Cut chicken in strips, massage a little sea salt &amp; pepper and add to medium hot pan, dashed with butter or coconut oil. 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INSERT INTO `wp_posts` VALUES (5,1,'2011-07-14 19:45:29','2011-07-14 19:45:29','<div style=\"height: 500px;\">\r\n<h3><em><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise, Coaching &amp; Wellness Specialist - 25 yrs</span></em></h3>\r\n<h3></h3>\r\n<blockquote><span style=\"color: #008080;\">26 years of Coaching and Training  over 5,000 regular client.</span>\r\n\r\n<span style=\"color: #008080;\">Business owner for 24 years (my current studio - King <a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignright wp-image-1891 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike-300x224.jpg\" alt=\"bpbike\" width=\"225\" height=\"168\" /></a>Street, Sydney CBD <a style=\"color: #008080;\" title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>).</span>\r\n\r\n<span style=\"color: #008080;\">Tertiary educated in Health Science &amp; Exercise Science.</span>\r\n\r\n<span style=\"color: #008080;\">Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert.</span>\r\n\r\n<span style=\"color: #008080;\">25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships x 2</span>\r\n\r\n<span style=\"color: #008080;\">Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</span>\r\n\r\n<span style=\"color: #008080;\">I have maintained over 30 clients for over 1<a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcfgchvh.jpg\"><img class=\"alignright wp-image-2651 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcfgchvh-300x180.jpg\" alt=\"hcfgchvh\" width=\"218\" height=\"131\" /></a>5 year</span>\r\n\r\n<span style=\"color: #008080;\">Corporate group work for 20 years </span></blockquote>\r\n</div>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n<span style=\"color: #008080;\"> </span>\r\n<h2 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>BP INVESTMENT\r\n</strong></span></em></h2>\r\n<h5></h5>\r\n<strong><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/phase3/\">Individual Programs/ Coaching</a> </span>- 125 (excl) 4 week block - Your personal guide - day to day - training, nutrition &amp; wellness.</strong>\r\n<blockquote><strong><span style=\"color: #008080;\">I am your coach!</span></strong>\r\n\r\n<strong><span style=\"color: #008080;\">**There is no long term commitment or membership - just month to month.  It has been this way for 20 years.</span></strong></blockquote>\r\n<h5></h5>\r\n<ul>\r\n	<li><strong><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/balance-health-group-program/\">Corporate Group Wellness Programs</a> - <span style=\"color: #008080;\">0412 487 034 - please call for details</span>\r\n</span></strong></li>\r\n</ul>\r\n<ul>\r\n	<li><strong><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/phase1/\">My 3 -Part Running Efficiency Program</a></span> - <em>Free Fallin</em> - 310 (excl) -<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6019.jpg\"><img class=\"alignright wp-image-1598\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6019-300x225.jpg\" alt=\"IMG_6019\" width=\"231\" height=\"173\" /></a> each sessions run 50 -60 mins.  </strong></li>\r\n</ul>\r\n<ul>\r\n	<li><strong><span style=\"color: #993366;\">Gift vouchers available</span> - <em>Free Fallin</em>.</strong></li>\r\n</ul>\r\n<ul>\r\n	<li><strong><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">Blood Lactate Threshold Assessment</a></span> - 150 (excl) - 45-60mins</strong></li>\r\n</ul>\r\n<ul>\r\n	<li><strong><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/pampys-post-39-15-why-take-a-snapshot-of-your-health-status/\">Personal Health Assessments</a></span> - 165 (excl) - 60 mins</strong></li>\r\n</ul>\r\n<ul>\r\n	<li><strong><span style=\"color: #993366;\">* Personal Nutrition plans - 150 <span style=\"color: #000000;\">(excl)</span> <span style=\"color: #000000;\">Fully designed most ideal food choices for you. </span></span>\r\n</strong></li>\r\n</ul>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n</blockquote>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" alt=\"runn quote\" width=\"300\" height=\"212\" /></a></p>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/\"><img class=\"alignnone  wp-image-2305\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blogs.jpg\" alt=\"blogs\" width=\"252\" height=\"78\" /></a></p>','BRAD PAMP','','publish','closed','open','','about','','','2015-10-28 22:29:52','2015-10-28 22:29:52','',0,'http://balancehealthprograms.com.au/?page_id=5',1,'page','',0),(1090,1,'2013-04-05 04:01:41','2013-04-05 04:01:41','<img class=\" wp-image-1029 alignnone\" alt=\"155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/1552.png\" width=\"691\" height=\"352\" />\r\n<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<ul>\r\n	<li>23 years of Coaching and Training  over 3,000 clients</li>\r\n	<li>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</li>\r\n	<li>Tertiary educated in Health Science &amp; Exercise Science</li>\r\n	<li>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</li>\r\n	<li>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</li>\r\n	<li>Over 700 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</li>\r\n	<li>I have maintained over 30 clients for over 15 years</li>\r\n</ul>\r\n&nbsp;\r\n\r\nPlease note - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.\r\n\r\nImportantly, if you’re unsure and a little apprehensive about making contact with me, please assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.\r\n\r\nPlease see my list of testimonials for a further insight of my services.\r\n<div class=\"second_content\">\r\n<div class=\"container_12 clearfix\">\r\n<div class=\"grid_9 \">\r\n<h5><i> </i><span style=\"color: #ffffff;\">\r\n</span></h5>\r\n</div>\r\n<div class=\"clear\"></div>\r\n<div class=\"pagination\"></div>\r\n</div>\r\n</div>','BIO','','inherit','closed','open','','5-revision-v1','','','2013-04-05 04:01:41','2013-04-05 04:01:41','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-163/',0,'revision','',0),(1091,1,'2013-04-05 04:05:16','2013-04-05 04:05:16','<h2 class=\"dark\"><strong><img class=\"alignleft size-large wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-1024x682.jpg\" width=\"1024\" height=\"682\" />Brad Pamp</strong> Exercise Specialist</h2>\r\n<ul>\r\n	<li>23 years of Coaching and Training  over 3,000 clients</li>\r\n	<li>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</li>\r\n	<li>Tertiary educated in Health Science &amp; Exercise Science</li>\r\n	<li>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</li>\r\n	<li>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</li>\r\n	<li>Over 700 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</li>\r\n	<li>I have maintained over 30 clients for over 15 years</li>\r\n</ul>\r\n&nbsp;\r\n\r\nPlease note - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.\r\n\r\nImportantly, if you’re unsure and a little apprehensive about making contact with me, please assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.\r\n\r\nPlease see my list of testimonials for a further insight of my services.\r\n<div class=\"second_content\">\r\n<div class=\"container_12 clearfix\">\r\n<div class=\"grid_9 \">\r\n<h5><i> </i><span style=\"color: #ffffff;\">\r\n</span></h5>\r\n</div>\r\n<div class=\"clear\"></div>\r\n<div class=\"pagination\"></div>\r\n</div>\r\n</div>','BIO','','inherit','closed','open','','5-revision-v1','','','2013-04-05 04:05:16','2013-04-05 04:05:16','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-164/',0,'revision','',0),(1032,1,'2013-03-13 23:32:24','2013-03-13 23:32:24','<img class=\"alignleft size-full wp-image-1029\" alt=\"155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/1551.png\" width=\"960\" height=\"488\" />\r\n\r\n&nbsp;\r\n\r\nHello Hello','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 23:32:24','2013-03-13 23:32:24','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-146/',0,'revision','',0),(1033,1,'2013-03-13 23:32:49','2013-03-13 23:32:49','<img class=\"alignleft size-full wp-image-1029\" alt=\"155\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/1551.png\" width=\"960\" height=\"488\" />\r\n\r\nHello Hello','','','inherit','closed','open','','5-revision-v1','','','2013-03-13 23:32:49','2013-03-13 23:32:49','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-147/',0,'revision','',0),(6,1,'2011-07-14 19:45:22','2011-07-14 19:45:22','','About','','inherit','closed','open','','5-revision-v1','','','2011-07-14 19:45:22','2011-07-14 19:45:22','',5,'http://balancehealthprograms.com.au/?p=6',0,'revision','',0),(7,1,'2011-07-14 19:45:42','2011-07-14 19:45:42','[grid_12]\r\n<h2>Nutrition Rules to Lose Weight and Gain Muscle</h2>\r\n[recent_posts num=\"3\" type=\"services\" meta=\"false\" thumb=\"true\" thumb_width=\"301\" thumb_height=\"200\" more_text_single=\"Read more\" excerpt_count=\"23\" custom_class=\"services\"] [/grid_12]\r\n[clear]\r\n[grid_9]\r\n<h2>What is the Correct Nutritional Balance?</h2>\r\n<div class=\"wrapper\"><img class=\"alignleft size-full wp-image-498\" title=\"nutrition-img1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/nutrition-img1.png\" alt=\"\" width=\"231\" height=\"190\" /><div class=\"extra-wrap\"><h4 class=\"color-2 p1\">Suspendisse sollicitudin velit sed leo</h4><p class=\"p1\">Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur ipsum.</p>\r\n\r\n<ul class=\"list-3\">\r\n	<li><a href=\"#\">Vestibulum iaculis</a></li>\r\n	<li><a href=\"#\">Proin dictum </a></li>\r\n	<li><a href=\"#\">Elementum velit</a></li>\r\n	<li><a href=\"#\">Consequat ante</a></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"wrapper\"><img class=\"alignleft size-full wp-image-499\" title=\"nutrition-img2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/nutrition-img2.png\" alt=\"\" width=\"231\" height=\"190\" /><div class=\"extra-wrap\"><h4 class=\"color-2 p1\">Nam elit agna,endrerit sit amet</h4><p class=\"p1\">Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur ipsum.</p>\r\n\r\n<ul class=\"list-3\">\r\n	<li><a href=\"#\">Lorem ipsum dolor</a></li>\r\n	<li><a href=\"#\">Sit amet</a></li>\r\n	<li><a href=\"#\">Consectetuerdipiscing elit</a></li>\r\n	<li><a href=\"#\">Pellentesque sed</a></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"wrapper\"><img class=\"alignleft size-full wp-image-500\" title=\"nutrition-img3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/nutrition-img3.png\" alt=\"\" width=\"231\" height=\"190\" /><div class=\"extra-wrap\"><h4 class=\"color-2 p1\">Tincidunt ac, viverra sed, nulla</h4><p class=\"p1\">Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur ipsum.</p>\r\n\r\n<ul class=\"list-3\">\r\n	<li><a href=\"#\">Dolor</a></li>\r\n	<li><a href=\"#\">Aliquam conguee rmentum </a></li>\r\n	<li><a href=\"#\">Mauris accumsan </a></li>\r\n	<li><a href=\"#\">Nulla vel diam</a></li>\r\n</ul>\r\n</div>\r\n</div>\r\n[/grid_9]\r\n[grid_3]\r\n<h2 class=\"dark\">Training Programs</h2>\r\n<ul class=\"list-1\">\r\n	<li><a href=\"#\">Lorem ipsum dolor</a></li>\r\n	<li><a href=\"#\">Praesent vestibulum molestie</a></li>\r\n	<li><a href=\"#\">Aenean nonummy hendrerit</a></li>\r\n	<li><a href=\"#\">Porta fusce suscipit varius miursu</a></li>\r\n	<li><a href=\"#\">Etiam cursus leo vel metus</a></li>\r\n	<li><a href=\"#\">Aenean nec eros</a></li>\r\n	<li><a href=\"#\">Vestibulum ante ipsum primis</a></li>\r\n	<li><a href=\"#\">In faucibus orci luctus et</a></li>\r\n	<li><a href=\"#\">Ultrices posuere cubilia Curae</a></li>\r\n</ul>\r\n<h2 class=\"dark\">Fitness &amp; Health</h2>\r\n<strong>Praesent vestibulum molestie laenean nonummy hendrerit mauris. </strong>\r\n\r\nFusce suscipit varius mi. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuadodio. Morbi nunc odio, gravida.\r\n\r\n[button text=\"Read more\" link=\"portfolio-view/in-tempus/\"] [/grid_3]\r\n[clear]','Nutrition','','publish','closed','open','','nutrition','','','2012-07-06 09:18:29','2012-07-06 09:18:29','',0,'http://balancehealthprograms.com.au/?page_id=7',1,'page','',0),(325,1,'2012-05-26 13:31:37','2012-05-26 13:31:37','[grid_12]\r\n<h2>Services Overview</h2>\r\n[recent_posts num=\"3\" type=\"services\" meta=\"false\" thumb=\"true\" thumb_width=\"301\" thumb_height=\"200\" more_text_single=\"Read more\" excerpt_count=\"15\" custom_class=\"services\"] [grid_/12]\r\n[clear]\r\n[grid_8]\r\n<h2>Our mission</h2>\r\n<img class=\"alignnone size-medium wp-image-275\" title=\"post-img16\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2012/05/post-img16-300x212.jpg\" alt=\"\" width=\"300\" height=\"212\" />\r\n\r\nNulla facilisi. Aenean nec eros. Vestibulum ante ipsum primis in faucibus orci luctus et us posuere cubilia Suspendisse sollicitudi.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Proposition</h2>\r\n<img class=\"alignnone size-medium wp-image-274\" title=\"post-img15\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2012/05/post-img15-300x204.jpg\" alt=\"\" width=\"300\" height=\"204\" />\r\n\r\nEt urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mlda at nequs leo vel metusulla facilisi. Aenean nec eros.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Special note</h2>\r\n<img class=\"alignnone size-medium wp-image-269\" title=\"post-img10\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2012/05/post-img10-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" />\r\n\r\nTellu apibus eget elentum velrsleife ean auctor wisi et urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mld.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[clear]','Services','','inherit','closed','open','','7-revision-20','','','2012-05-26 13:31:37','2012-05-26 13:31:37','',7,'http://balancehealthprograms.com.au/uncategorized/7-revision-20/',0,'revision','',0),(326,1,'2012-05-26 13:32:02','2012-05-26 13:32:02','[grid_12]\r\n<h2>Services Overview</h2>\r\n[recent_posts num=\"3\" type=\"services\" meta=\"false\" thumb=\"true\" thumb_width=\"301\" thumb_height=\"200\" more_text_single=\"Read more\" excerpt_count=\"15\" custom_class=\"services\"] [/grid_12]\r\n[clear]\r\n[grid_8]\r\n<h2>Our mission</h2>\r\n<img class=\"alignnone size-medium wp-image-275\" title=\"post-img16\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2012/05/post-img16-300x212.jpg\" alt=\"\" width=\"300\" height=\"212\" />\r\n\r\nNulla facilisi. Aenean nec eros. Vestibulum ante ipsum primis in faucibus orci luctus et us posuere cubilia Suspendisse sollicitudi.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Proposition</h2>\r\n<img class=\"alignnone size-medium wp-image-274\" title=\"post-img15\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2012/05/post-img15-300x204.jpg\" alt=\"\" width=\"300\" height=\"204\" />\r\n\r\nEt urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mlda at nequs leo vel metusulla facilisi. Aenean nec eros.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Special note</h2>\r\n<img class=\"alignnone size-medium wp-image-269\" title=\"post-img10\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2012/05/post-img10-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" />\r\n\r\nTellu apibus eget elentum velrsleife ean auctor wisi et urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mld.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[clear]','Services','','inherit','closed','open','','7-revision-21','','','2012-05-26 13:32:02','2012-05-26 13:32:02','',7,'http://balancehealthprograms.com.au/uncategorized/7-revision-21/',0,'revision','',0),(327,1,'2012-05-26 13:39:52','2012-05-26 13:39:52','[grid_12]\r\n<h2>Services Overview</h2>\r\n[recent_posts num=\"3\" type=\"services\" meta=\"false\" thumb=\"true\" thumb_width=\"301\" thumb_height=\"200\" more_text_single=\"Read more\" excerpt_count=\"20\" custom_class=\"services\"] [/grid_12]\r\n[clear]\r\n[grid_8]\r\n<h2>Our mission</h2>\r\n<img class=\"alignnone size-medium wp-image-275\" title=\"post-img16\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2012/05/post-img16-300x212.jpg\" alt=\"\" width=\"300\" height=\"212\" />\r\n\r\nNulla facilisi. Aenean nec eros. Vestibulum ante ipsum primis in faucibus orci luctus et us posuere cubilia Suspendisse sollicitudi.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Proposition</h2>\r\n<img class=\"alignnone size-medium wp-image-274\" title=\"post-img15\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2012/05/post-img15-300x204.jpg\" alt=\"\" width=\"300\" height=\"204\" />\r\n\r\nEt urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mlda at nequs leo vel metusulla facilisi. Aenean nec eros.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Special note</h2>\r\n<img class=\"alignnone size-medium wp-image-269\" title=\"post-img10\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2012/05/post-img10-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" />\r\n\r\nTellu apibus eget elentum velrsleife ean auctor wisi et urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mld.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[clear]','Services','','inherit','closed','open','','7-revision-22','','','2012-05-26 13:39:52','2012-05-26 13:39:52','',7,'http://balancehealthprograms.com.au/uncategorized/7-revision-22/',0,'revision','',0),(8,1,'2011-07-14 19:45:37','2011-07-14 19:45:37','','Services','','inherit','closed','open','','7-revision','','','2011-07-14 19:45:37','2011-07-14 19:45:37','',7,'http://balancehealthprograms.com.au/?p=8',0,'revision','',0),(9,1,'2011-07-14 19:46:13','2011-07-14 19:46:13','','Programs','','publish','closed','closed','','programs','','','2013-01-14 03:18:26','2013-01-14 03:18:26','',0,'http://balancehealthprograms.com.au/?page_id=9',2,'page','',0),(10,1,'2011-07-14 19:46:12','2011-07-14 19:46:12','','Portfolio','','inherit','closed','open','','9-revision','','','2011-07-14 19:46:12','2011-07-14 19:46:12','',9,'http://balancehealthprograms.com.au/?p=10',0,'revision','',0),(11,1,'2011-07-14 19:46:13','2011-07-14 19:46:13','','Portfolio','','inherit','closed','open','','9-revision-2','','','2011-07-14 19:46:13','2011-07-14 19:46:13','',9,'http://balancehealthprograms.com.au/?p=11',0,'revision','',0),(12,1,'2011-07-14 19:46:42','2011-07-14 19:46:42','','FAQs','','publish','closed','open','bradpamp','faqs','','','2013-04-05 04:34:36','2013-04-05 04:34:36','',0,'http://balancehealthprograms.com.au/?page_id=12',3,'page','',0),(13,1,'2011-07-14 19:46:30','2011-07-14 19:46:30','','FAQs','','inherit','closed','open','','12-revision','','','2011-07-14 19:46:30','2011-07-14 19:46:30','',12,'http://balancehealthprograms.com.au/?p=13',0,'revision','',0),(14,1,'2011-07-14 19:47:05','2011-07-14 19:47:05','&nbsp;\r\n<h2></h2>\r\n<iframe src=\"https://maps.google.com/maps?f=q&amp;source=s_q&amp;hl=en&amp;geocode=&amp;q=608%2F155+King+St,+Sydney,+NSW++2000&amp;aq=&amp;sll=-33.870635,151.207739&amp;sspn=0.015429,0.012209&amp;ie=UTF8&amp;hq=&amp;hnear=608%2F155+King+St,+Sydney+New+South+Wales+2000,+Australia&amp;ll=-33.869275,151.209748&amp;spn=0.015233,0.033023&amp;t=m&amp;z=14&amp;output=embed\" width=\"425\" height=\"350\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"></iframe>\r\n<small><a style=\"color: #0000ff; text-align: left;\" href=\"https://maps.google.com/maps?f=q&amp;source=embed&amp;hl=en&amp;geocode=&amp;q=608%2F155+King+St,+Sydney,+NSW++2000&amp;aq=&amp;sll=-33.870635,151.207739&amp;sspn=0.015429,0.012209&amp;ie=UTF8&amp;hq=&amp;hnear=608%2F155+King+St,+Sydney+New+South+Wales+2000,+Australia&amp;ll=-33.869275,151.209748&amp;spn=0.015233,0.033023&amp;t=m&amp;z=14\">View Larger Map</a></small>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>FOR <span style=\"color: #008080;\">FREE</span> WEEKLY HEALTH, TRAINING, NUTRITION, &amp; CASE STUDY BLOGS - send me your email address.</strong></span></h5>\r\n<p style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/\"><img class=\"alignnone size-full wp-image-2305\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blogs.jpg\" alt=\"blogs\" width=\"200\" height=\"62\" /></a></p>\r\n</blockquote>\r\n<h5></h5>\r\n<h5>Please use the form on the right to contact Balance Health Programs if you have any inquiries or comments.</h5>\r\n<dl class=\"address\"><dt>Balance Health Programs\r\nLevel 6 - 608/155 King St,\r\nSydney, NSW  2000</dt><dd>\r\n<ul>\r\n	<li>Telephone: 0412 487 034</li>\r\n	<li>Email:<a href=\"mailto:brad@balancehealthprograms.com.au\">brad@balancehealthprograms.com.au</a></li>\r\n</ul>\r\n</dd></dl>&nbsp;\r\n<blockquote><span style=\"color: #ffffff;\">All information contained within this site, balancehealthprograms.com.au, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website.  Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.</span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2>Contact form</h2>\r\n[contact-form 1 \"Contact form 1\"]\r\n[/grid_5]\r\n\r\n[clear]','CONTACT INFORMATION','','publish','closed','open','','contacts','','','2016-11-08 23:54:47','2016-11-08 23:54:47','',0,'http://balancehealthprograms.com.au/?page_id=14',4,'page','',1),(558,1,'2013-01-14 03:34:37','2013-01-14 03:34:37','[grid_7]\r\n<h2>Contact information</h2>\r\n<iframe src=\"http://maps.google.com/maps?f=q&amp;source=s_q&amp;hl=en&amp;geocode=&amp;q=Brooklyn,+NY,+USA&amp;aq=0&amp;sll=37.0625,-95.677068&amp;sspn=47.704107,79.013672&amp;ie=UTF8&amp;hq=&amp;hnear=Brooklyn,+Kings,+New+York&amp;ll=40.649974,-73.949919&amp;spn=0.01628,0.028238&amp;z=14&amp;iwloc=A&amp;output=embed\" height=\"230\" width=\"535\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"></iframe>\r\n<h5>Please use the form on the right to contact Balance Health Programs if you have any inquiries or comments.</h5>\r\n<dl class=\"address\"><dt>Balance Health Programs\r\nLevel 6 - 608/155 King St,\r\nSydney, NSW  2000</dt><dd>\r\n<ul>\r\n	<li><span>Telephone: 0412 487 034</span></li>\r\n	<li>E-mail: <a href=\"mailto:brad@balancehealthprograms.com.au\">brad@balancehealthprograms.com.au</a></li>\r\n</ul>\r\n</dd></dl>[/grid_7]\r\n\r\n[grid_5]\r\n<h2>Contact form</h2>\r\n[contact-form 1 \"Contact form 1\"]\r\n[/grid_5]\r\n\r\n[clear]','Contacts','','inherit','closed','open','','14-revision-v1','','','2013-01-14 03:34:37','2013-01-14 03:34:37','',14,'http://balancehealthprograms.com.au/uncategorized/14-revision-8/',0,'revision','',0),(15,1,'2011-07-14 19:46:59','2011-07-14 19:46:59','','Contacts','','inherit','closed','open','','14-revision-v1','','','2011-07-14 19:46:59','2011-07-14 19:46:59','',14,'http://balancehealthprograms.com.au/?p=15',0,'revision','',0),(16,1,'2011-07-14 19:47:05','2011-07-14 19:47:05','','Contacts','','inherit','closed','open','','14-revision-v1','','','2011-07-14 19:47:05','2011-07-14 19:47:05','',14,'http://balancehealthprograms.com.au/?p=16',0,'revision','',0),(1104,1,'2012-01-18 17:03:20','2012-01-18 17:03:20','','Testimonials','','inherit','closed','open','','220-revision-2','','','2012-01-18 17:03:20','2012-01-18 17:03:20','',220,'http://balancehealthprograms.com.au/uncategorized/220-revision-2/',0,'revision','',0),(203,1,'2011-09-14 09:45:02','2011-09-14 09:45:02','<h1>Coaching To Run: For Enjoyment, To Race, For Life</h1>\r\n<h3><img class=\"alignleft size-full wp-image-1081\" alt=\"bradportrait\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bradportrait1.png\" width=\"200\" height=\"210\" /></h3>\r\n<h3></h3>\r\n<h4>Brad Pamp – 23yrs Coaching</h4>\r\n<span>“Every morning in Africa, a gazelle wakes up. It </span>\r\n\r\n<span>knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span>\r\n\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<h2>My method has three defined stages;</h2>\r\n[threecolumns]\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n&nbsp;\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n\r\n[/threecolumns]\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>\r\n\r\n<img class=\"alignleft  wp-image-621\" alt=\"ffrm\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffrm.jpg\" width=\"185\" height=\"139\" />\r\n\r\n<img class=\"alignleft size-full wp-image-626\" alt=\"intensity\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/intensity1.jpg\" width=\"185\" height=\"139\" /><img class=\"alignleft size-full wp-image-623\" alt=\"pdp\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pdp.jpg\" width=\"185\" height=\"139\" />','Home','','publish','closed','closed','','home','','','2015-03-22 23:29:10','2015-03-22 23:29:10','',0,'http://balancehealthprograms.com.au/?page_id=203',0,'page','',0),(23,1,'2011-07-14 19:53:10','2011-07-14 19:53:10','','Programs 01','','publish','closed','open','','programs-01','','','2012-07-05 14:55:07','2012-07-05 14:55:07','',9,'http://balancehealthprograms.com.au/?page_id=23',0,'page','',0),(24,1,'2011-07-14 19:53:09','2011-07-14 19:53:09','','Portfolio 1 col','','inherit','closed','open','','23-revision','','','2011-07-14 19:53:09','2011-07-14 19:53:09','',23,'http://balancehealthprograms.com.au/uncategorized/23-revision/',0,'revision','',0),(25,1,'2011-07-14 19:53:24','2011-07-14 19:53:24','','Programs 02','','publish','closed','open','','programs-02','','','2012-07-05 14:55:23','2012-07-05 14:55:23','',9,'http://balancehealthprograms.com.au/?page_id=25',1,'page','',0),(26,1,'2011-07-14 19:53:19','2011-07-14 19:53:19','','Portfolio 2 cols','','inherit','closed','open','','25-revision','','','2011-07-14 19:53:19','2011-07-14 19:53:19','',25,'http://balancehealthprograms.com.au/uncategorized/25-revision/',0,'revision','',0),(27,1,'2011-07-14 19:53:10','2011-07-14 19:53:10','','Portfolio 1 col','','inherit','closed','open','','23-revision-2','','','2011-07-14 19:53:10','2011-07-14 19:53:10','',23,'http://balancehealthprograms.com.au/uncategorized/23-revision-2/',0,'revision','',0),(28,1,'2011-07-14 19:53:46','2011-07-14 19:53:46','','Programs 03','','publish','closed','open','','programs-03','','','2012-07-05 14:55:38','2012-07-05 14:55:38','',9,'http://balancehealthprograms.com.au/?page_id=28',2,'page','',0),(29,1,'2011-07-14 19:53:42','2011-07-14 19:53:42','','Portfolio 3 cols','','inherit','closed','open','','28-revision','','','2011-07-14 19:53:42','2011-07-14 19:53:42','',28,'http://balancehealthprograms.com.au/uncategorized/28-revision/',0,'revision','',0),(30,1,'2011-07-14 19:53:46','2011-07-14 19:53:46','','Portfolio 3 cols','','inherit','closed','open','','28-revision-2','','','2011-07-14 19:53:46','2011-07-14 19:53:46','',28,'http://balancehealthprograms.com.au/uncategorized/28-revision-2/',0,'revision','',0),(31,1,'2011-07-14 19:54:02','2011-07-14 19:54:02','','Programs 04','','publish','closed','open','','programs-04','','','2012-07-05 14:55:54','2012-07-05 14:55:54','',9,'http://balancehealthprograms.com.au/?page_id=31',3,'page','',0),(32,1,'2011-07-14 19:53:58','2011-07-14 19:53:58','','Portfolio 4 cols','','inherit','closed','open','','31-revision','','','2011-07-14 19:53:58','2011-07-14 19:53:58','',31,'http://balancehealthprograms.com.au/uncategorized/31-revision/',0,'revision','',0),(631,1,'2013-03-06 03:39:07','2013-03-06 03:39:07','','Posts','','publish','closed','open','','posts','','','2015-03-22 23:29:11','2015-03-22 23:29:11','',0,'http://balancehealthprograms.com.au/?page_id=631',0,'page','',0),(204,1,'2011-09-14 09:44:59','2011-09-14 09:44:59','','Home page','','inherit','closed','open','','203-revision','','','2011-09-14 09:44:59','2011-09-14 09:44:59','',203,'http://balancehealthprograms.com.au/uncategorized/203-revision/',0,'revision','',0),(716,1,'2013-03-07 08:18:13','2013-03-07 08:18:13','<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />4 week bridging plan</strong></h5>\r\n<h2><b>PROGRAM OUTCOMES</b></h2>\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip &amp; lower back pain &amp; discomfort sustained from an inefficient running technique\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest\r\n\r\n<strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions\r\n<h2><b>3 PART PROGRAM</b></h2>\r\n<h3>SESSION 1</h3>\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Introduction – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Video analysis of your current running technique – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations\r\n\r\nYou will be e-mailed all information presented in Part 1 – PPP, articles, video analysis\r\n<h3>SESSION 2</h3>\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations\r\n<ol>\r\n	<li><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></li>\r\n	<li><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></li>\r\n	<li><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></li>\r\n</ol>\r\n<span style=\"font-size: 16px;\">Also;</span>\r\n\r\n<strong>o</strong>   Cushioning and timing of footfall – engaging your powerful feet\r\n\r\nAll session information is emailed\r\n<h3>SESSION 3</h3>\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program\r\n<ul>\r\n	<li>Frequency &amp; intensity</li>\r\n	<li>Demonstration of 4 classic running drills</li>\r\n	<li>Trouble shooting</li>\r\n	<li>BP support</li>\r\n</ul>','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2013-03-07 08:18:13','2013-03-07 08:18:13','',653,'http://balancehealthprograms.com.au/uncategorized/653-revision-41/',0,'revision','',0),(41,1,'2011-07-14 19:55:08','0000-00-00 00:00:00','','Body Background','','draft','closed','closed','','of-body_background','','','2011-07-14 19:55:08','0000-00-00 00:00:00','',0,'http://balancehealthprograms.com.au/?post_type=optionsframework&p=41',0,'optionsframework','',0),(42,1,'2011-07-14 19:55:08','0000-00-00 00:00:00','','Logo Url','','draft','closed','closed','','of-logo_url','','','2011-07-14 19:55:08','0000-00-00 00:00:00','',0,'http://balancehealthprograms.com.au/?post_type=optionsframework&p=42',0,'optionsframework','',0),(451,1,'2012-07-05 15:42:12','2012-07-05 15:42:12','','slide4','','inherit','closed','open','','slide4','','','2012-07-05 15:42:12','2012-07-05 15:42:12','',0,'http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide4.jpg',0,'attachment','image/jpeg',0),(452,1,'2012-07-05 15:42:30','2012-07-05 15:42:30','','slide5','','inherit','closed','open','','slide5','','','2012-07-05 15:42:30','2012-07-05 15:42:30','',0,'http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide5.jpg',0,'attachment','image/jpeg',0),(454,1,'2012-07-06 06:56:48','2012-07-06 06:56:48','','img3','','inherit','closed','open','','img3','','','2012-07-06 06:56:48','2012-07-06 06:56:48','',0,'http://balancehealthprograms.com.au/wp-content/uploads/2011/07/img3.jpg',0,'attachment','image/jpeg',0),(170,1,'2011-08-30 11:26:59','2011-08-30 11:26:59','[grid_24]\n<h2>Privacy Policy</h2>\n&nbsp;\n\n[/grid_24]','Privacy Policy','','inherit','closed','open','','169-revision','','','2011-08-30 11:26:59','2011-08-30 11:26:59','',169,'http://balancehealthprograms.com.au/uncategorized/169-revision/',0,'revision','',0),(1439,2,'2014-04-16 05:11:43','2014-04-16 05:11:43','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n\r\n<div style=\"padding-left: 30px;\"></div>\r\n<h1 style=\"text-align: center; font-size: x-large;\"><strong>https://www.youtube.com/watch?v=TJXLDlAkIQw</strong></h1>\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"http://www.youtube.com/embed/qQDwBVufF5Y\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-04-16 05:11:43','2014-04-16 05:11:43','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(5173,2,'2018-01-30 00:45:24','2018-01-30 00:45:24','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">4 Key Features of Running Well</span></h1>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #db2525;\">fLOWrUNNING ®</span></em></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n[edsanimate_start entry_animation_type= \"bounceInLeft\" entry_delay= \"1\" entry_duration= \"3\" entry_timing= \"linear\" exit_animation_type= \"\" exit_delay= \"\" exit_duration= \"\" exit_timing= \"\" animation_repeat= \"1\" keep= \"yes\" animate_on= \"load\" scroll_offset= \"\" custom_css_class= \"\"]\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">FEATURE 1</span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\"> </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">RUN TALL</span></h2>\r\n[edsanimate_end]</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">Stand TALL but relaxed.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Shoulders fall naturally back &amp; down.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Position head over your hips.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Press pelvis slightly forward.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">[edsanimate_start entry_animation_type= \"bounceInLeft\" entry_delay= \"1\" entry_duration= \"3\" entry_timing= \"linear\" exit_animation_type= \"\" exit_delay= \"\" exit_duration= \"\" exit_timing= \"\" animation_repeat= \"1\" keep= \"yes\" animate_on= \"load\" scroll_offset= \"\" custom_css_class= \"\"]\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">FEATURE 2</span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\"> </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">LEAN FORWARD</span></h2>\r\n[edsanimate_end]</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">Hold your shape.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Lean forward with your hips.\r\n</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Gravity drives movement. </span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Focus 50 metres ahead.</span></h4>\r\n<h4><span style=\"color: #db2525;\"> </span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">[edsanimate_start entry_animation_type= \"bounceInLeft\" entry_delay= \"1\" entry_duration= \"3\" entry_timing= \"linear\" exit_animation_type= \"\" exit_delay= \"\" exit_duration= \"\" exit_timing= \"\" animation_repeat= \"1\" keep= \"yes\" animate_on= \"load\" scroll_offset= \"\" custom_css_class= \"\"]\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">FEATURE 3</span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\"> </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">SOFT LANDING</span></h2>\r\n[edsanimate_end]</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">Allow foot to fall naturally.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Forget about contact point.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Land under your hips.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Relax the foot and ankle.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">STEP 4</span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\"> </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">LIFT SUPPORT</span></h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\"> Lift foot from support.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Avoid driving foot into the surface. </span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Think of lifting knee up &amp; forward.  </span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Think bare feet on super hot bitumen. </span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" width=\"206\" height=\"205\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/4-best-run-drills-2\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">4 Best Running Drills</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','4 RUN TECH FEATURES','','inherit','closed','closed','','4939-revision-v1','','','2018-01-30 00:45:24','2018-01-30 00:45:24','',4939,'http://balancehealthprograms.com.au/4939-revision-v1/',0,'revision','',0),(5162,2,'2018-01-29 22:27:24','2018-01-29 22:27:24','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">4 Key Features of Running Well</span></h1>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #db2525;\">fLOWrUNNING ®</span></em></h3>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2></h2>\r\n[edsanimate_start entry_animation_type= \"bounceInLeft\" entry_delay= \"1\" entry_duration= \"3\" entry_timing= \"linear\" exit_animation_type= \"\" exit_delay= \"\" exit_duration= \"\" exit_timing= \"\" animation_repeat= \"1\" keep= \"yes\" animate_on= \"load\" scroll_offset= \"\" custom_css_class= \"\"]\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">FEATURE 1</span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\"> </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">RUN TALL</span></h2>\r\n[edsanimate_end]</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">Stand TALL but relaxed.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Shoulders fall naturally back &amp; down.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Position head over your hips.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Press pelvis slightly forward.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">[edsanimate_start entry_animation_type= \"bounceInLeft\" entry_delay= \"1\" entry_duration= \"3\" entry_timing= \"linear\" exit_animation_type= \"\" exit_delay= \"\" exit_duration= \"\" exit_timing= \"\" animation_repeat= \"1\" keep= \"yes\" animate_on= \"load\" scroll_offset= \"\" custom_css_class= \"\"]\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">FEATURE 2</span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\"> </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">LEAN FORWARD</span></h2>\r\n[edsanimate_end]</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">Hold your shape.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Lean forward with your hips.\r\n</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Gravity drives movement. </span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Focus 50 metres ahead.</span></h4>\r\n<h4><span style=\"color: #db2525;\"> </span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">[edsanimate_start entry_animation_type= \"bounceInLeft\" entry_delay= \"1\" entry_duration= \"3\" entry_timing= \"linear\" exit_animation_type= \"\" exit_delay= \"\" exit_duration= \"\" exit_timing= \"\" animation_repeat= \"1\" keep= \"yes\" animate_on= \"load\" scroll_offset= \"\" custom_css_class= \"\"]\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">FEATURE 3</span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\"> </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">SOFT LANDING</span></h2>\r\n[edsanimate_end]</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">Allow foot to fall naturally.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Forget about contact point.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Land under your hips.</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">Relax the foot and ankle.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">STEP 4</span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\"> </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">LIFT SUPPORT</span></h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Lift foot from support.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Avoid driving foot into the surface. </span></h4>\r\n<h4><span style=\"color: #db2525;\">» Think of lifting knee up &amp; forward.  </span></h4>\r\n<h4><span style=\"color: #db2525;\">» Think bare feet on super hot bitumen. </span></h4>\r\n<h4><span style=\"color: #db2525;\">» The less time on support the better.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" width=\"206\" height=\"205\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff; cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/4-best-run-drills-2\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">4 Best Running Drills</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','4 RUN TECH FEATURES','','inherit','closed','closed','','4939-revision-v1','','','2018-01-29 22:27:24','2018-01-29 22:27:24','',4939,'http://balancehealthprograms.com.au/4939-revision-v1/',0,'revision','',0),(1314,1,'2013-04-10 05:38:33','2013-04-10 05:38:33','My Programs Will:\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</p>\r\n<p style=\"padding-left: 30px;\"><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h2><em></em><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-04-10 05:38:33','2013-04-10 05:38:33','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-81/',0,'revision','',0),(1403,2,'2014-04-14 04:12:16','2014-04-14 04:12:16','<h4><span style=\"color: #993366;\"><strong>My Programs Will:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></h5>\r\n<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<h5><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1 reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>\r\n<h5><strong>I like to test one’s most efficient intensity zone with <span style=\"color: #993366;\">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span></h5>\r\n<h5><span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>\r\n<h5><span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<h5><span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 04:12:16','2014-04-14 04:12:16','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1402,2,'2014-04-14 04:09:14','2014-04-14 04:09:14','<h4><span style=\"color: #993366;\"><strong>My Programs Will:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<span style=\"color: #000000;\"><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1 reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>I like to test one’s most efficient intensity zone with 1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 04:09:14','2014-04-14 04:09:14','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1401,2,'2014-04-14 04:07:53','2014-04-14 04:07:53','<h4><span style=\"color: #993366;\"><strong>My Programs Will:</strong></span></h4>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>\r\n<h5 style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></h5>\r\n<blockquote>\r\n<h5>[blockquote]<span style=\"color: #993366;\"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>\r\n</blockquote>\r\n<h3></h3>\r\n<div>\r\n<h2><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>\r\n</div>\r\n<span style=\"color: #000000;\"><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></span>\r\n<blockquote><strong>This is my METHOD</strong></blockquote>\r\n<h2><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1 reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>I like to test one’s most efficient intensity zone with 1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span>\r\n\r\n<span style=\"color: #993366;\"><strong>While you\'re in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span>\r\n<h2><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h2>\r\n<span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong><span style=\"color: #993366;\">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\"><span style=\"color: #000000;\">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style=\"font-size: 1em; line-height: 1.5em;\"><span style=\"color: #993366;\">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>\r\n</blockquote>\r\n<span style=\"font-size: medium; color: #000000;\"> <b>\r\n</b></span>\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em> </em></span>\r\n<h2><strong>BP TRAINING CONCEPTS WRAP UP</strong></h2>\r\n<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base</strong></h5>\r\n<h5><strong>Your base conditioning needs assessing of progress</strong></h5>\r\n<h5><strong>You don’t start harder over threshold training until you have proven your base is built</strong></h5>\r\n<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>\r\n<h5><strong>So the order is:</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5><strong>AZ based intro miles –– 6-8 weeks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Quick 2-3 day rest up taper</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong>Enjoy your performance</strong></h5>\r\n<h5><strong>Brad</strong></h5>\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2014-04-14 04:07:53','2014-04-14 04:07:53','',731,'http://balancehealthprograms.com.au/731-revision-v1/',0,'revision','',0),(1339,2,'2014-02-17 07:33:14','2014-02-17 07:33:14','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" width=\"700\" height=\"467\" /></div>\r\n<h2><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise Specialist</span></h2>\r\n<ul>\r\n	<li>25 years of Coaching and Training  over 3,000 clients</li>\r\n	<li>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</li>\r\n	<li>Tertiary educated in Health Science &amp; Exercise Science</li>\r\n	<li>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</li>\r\n	<li>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</li>\r\n	<li>Over 700 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</li>\r\n	<li>I have maintained over 30 clients for over 15 years</li>\r\n</ul>\r\n&nbsp;\r\n\r\nPlease note - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.\r\n\r\nImportantly, if you’re unsure and a little apprehensive about making contact with me, please be assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.\r\n\r\nPlease see my list of testimonials for a further insight of my services.\r\n<h2><span style=\"color: #993366;\"><strong>BP INVESTMENT</strong></span></h2>\r\n<ul>\r\n	<li>My 3 -Part Running Efficiency Program - <em>Free Fallin</em> - 310 (excl)</li>\r\n	<li>Blood Lactate Threshold Assessment - 120 (excl)</li>\r\n	<li>28 Day block training programs - 125 (excl) There is no long term commitment or membership</li>\r\n	<li>Training sessions with BP - 75 (excl)</li>\r\n</ul>\r\nAll sessions and programs are 100% money back guaranteed\r\nBrad Pamp\r\n\r\n&nbsp;','BIO','','inherit','closed','open','','5-revision-v1','','','2014-02-17 07:33:14','2014-02-17 07:33:14','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1336,2,'2014-02-17 07:28:47','2014-02-17 07:28:47','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" width=\"700\" height=\"467\" /></div>\r\n<h2><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise Specialist</span></h2>\r\n<ul>\r\n	<li>25 years of Coaching and Training  over 3,000 clients</li>\r\n	<li>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</li>\r\n	<li>Tertiary educated in Health Science &amp; Exercise Science</li>\r\n	<li>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</li>\r\n	<li>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</li>\r\n	<li>Over 700 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</li>\r\n	<li>I have maintained over 30 clients for over 15 years</li>\r\n</ul>\r\n&nbsp;\r\n\r\nPlease note - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.\r\n\r\nImportantly, if you’re unsure and a little apprehensive about making contact with me, please be assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.\r\n\r\nPlease see my list of testimonials for a further insight of my services.\r\n<h2><strong>BP INVESTMENT</strong></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong style=\"font-size: 1.2em; line-height: 1.5em;\">My 3 -Part Running Efficiency Program - <em>Free Fallin</em> - 310 (excl)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong style=\"font-size: 1.2em; line-height: 1.5em;\">Blood Lactate Threshold Assessment - 120 (excl)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong style=\"font-size: 1.2em; line-height: 1.5em;\">28 Day block training programs - 125 (excl) There is no long term commitment or membership</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong style=\"font-size: 1.2em; line-height: 1.5em;\">Training sessions with BP - 75 (excl)</strong></h5>\r\n</li>\r\n</ul>\r\n<h4><strong>All sessions and programs are 100% money back guaranteed </strong></h4>\r\n<h4><strong>Brad Pamp</strong></h4>\r\n&nbsp;','BIO','','inherit','closed','open','','5-revision-v1','','','2014-02-17 07:28:47','2014-02-17 07:28:47','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1315,2,'2013-09-30 03:43:12','2013-09-30 03:43:12','','IMG_4707','','inherit','closed','open','','img_4707','','','2013-09-30 03:43:12','2013-09-30 03:43:12','',731,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg',0,'attachment','image/jpeg',0),(1325,2,'2013-09-30 04:08:25','2013-09-30 04:08:25','','images (16)','','inherit','closed','open','','images-16','','','2013-09-30 04:08:25','2013-09-30 04:08:25','',731,'http://balancehealthprograms.com.au/wp-content/uploads/images-16.jpg',0,'attachment','image/jpeg',0),(1326,2,'2013-09-30 04:03:19','2013-09-30 04:03:19','<span style=\"color: #000000;\"><strong>My Programs Will:</strong></span>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\" wp-image-1315 alignright\" alt=\"IMG_4707\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" width=\"162\" height=\"216\" /></a></strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h3><span style=\"color: #993366;\"><strong>HERE\'S ONE OF RECENT BP TOP 10 TIPS </strong></span></h3>\r\n<div>\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>BP’S TOP 10 TIPS ON </strong></em></span></h3>\r\n<h3><span style=\"text-decoration: underline; color: #993366;\"><em><b>PREPARING FOR YOUR EVENT</b></em></span></h3>\r\n</div>\r\n<span style=\"color: #000000;\"><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>This is my formula – many of you already know this</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>For the purpose of this article my formula refers to someone preparing for an endurance event – that is, everything from a 4km community fun run to an Ironman triathlon.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong> </strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>2. ENTER THE EVENT</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/nick-run.jpg\"><img class=\" wp-image-1281 alignright\" alt=\"nick run\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/nick-run.jpg\" width=\"156\" height=\"234\" /></a> it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1 reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>I like to test one’s most efficient intensity zone with 1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>4. BUILD YOUR BASE</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above your AZ, before you’re ready, you will break!  The <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-15.jpg\"><img class=\"size-full wp-image-1316 alignright\" alt=\"images (15)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-15.jpg\" width=\"275\" height=\"183\" /></a> volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>5. TIMETRIAL</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-18.jpg\"><img class=\"size-full wp-image-1317 alignright\" alt=\"images (18)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-18.jpg\" width=\"259\" height=\"194\" /></a>repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong><span style=\"color: #993366;\">Week 1</span> – 46.13,  <span style=\"color: #993366;\">Week 2</span> – 46.01 , <span style=\"color: #993366;\">Week 3</span> – 45.58, <span style=\"color: #993366;\">Week 4</span> – 45.21, <span style=\"color: #993366;\">Week 5</span> – 45.17, <span style=\"color: #993366;\">Week 6</span> – 44.21,  <span style=\"color: #993366;\">Week 7</span> – 43.59 <span style=\"color: #993366;\">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span>\r\n\r\n<span style=\"color: #000000;\"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>6. GET STRONGER</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN1.jpg\"><img class=\"size-medium wp-image-1318 alignright\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN1-200x300.jpg\" width=\"200\" height=\"300\" /></a> your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>8. DITCH THE TECHNOLOGY</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>9. FRESHEN UP </strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span>\r\n<h3><span style=\"color: #993366;\"><strong>10. BELIEVE</strong></span></h3>\r\n<span style=\"color: #000000;\"><strong>Miles have been banked – race pace should have been practiced and tested in<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\"><img class=\"size-full wp-image-1319 alignright\" alt=\"images (17)\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg\" width=\"284\" height=\"177\" /></a> training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-09-30 04:03:19','2013-09-30 04:03:19','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-87/',0,'revision','',0),(1316,2,'2013-09-30 03:48:02','2013-09-30 03:48:02','','images (15)','','inherit','closed','open','','images-15','','','2013-09-30 03:48:02','2013-09-30 03:48:02','',731,'http://balancehealthprograms.com.au/wp-content/uploads/images-15.jpg',0,'attachment','image/jpeg',0),(1317,2,'2013-09-30 03:48:54','2013-09-30 03:48:54','','images (18)','','inherit','closed','open','','images-18','','','2013-09-30 03:48:54','2013-09-30 03:48:54','',731,'http://balancehealthprograms.com.au/wp-content/uploads/images-18.jpg',0,'attachment','image/jpeg',0),(1318,2,'2013-09-30 03:50:05','2013-09-30 03:50:05','','REECEY RUN','','inherit','closed','open','','reecey-run-2','','','2013-09-30 03:50:05','2013-09-30 03:50:05','',731,'http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN1.jpg',0,'attachment','image/jpeg',0),(1319,2,'2013-09-30 03:50:57','2013-09-30 03:50:57','','images (17)','','inherit','closed','open','','images-17','','','2013-09-30 03:50:57','2013-09-30 03:50:57','',731,'http://balancehealthprograms.com.au/wp-content/uploads/images-17.jpg',0,'attachment','image/jpeg',0),(1320,2,'2013-09-30 03:41:30','2013-09-30 03:41:30','<span style=\"color: #000000;\"><strong>My Programs Will:</strong></span>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img class=\"alignleft  wp-image-676\" style=\"margin: 3px 2px;\" alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Safely lead you to your goal</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Take the guess work out of training</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Provide entertainment which delivers motivation for every training session</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Be considerate of your lifestyle</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Offer you a soundboard</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Outline the exercise physiology behind each session</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Reduce the potential of overtraining;  which can lead to injury/illness/burnout &amp; poor results</strong></span></p>\r\n<p style=\"padding-left: 30px;\"><span style=\"color: #000000;\"><strong><img alt=\"arrow_bullet[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif\" width=\"16\" height=\"16\" />   Strengthen your inner self-belief</strong></span></p>\r\n[blockquote]As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]\r\n<h3><span style=\"color: #993366;\"><strong>HERE\'S ONE OF RECENT BP TOP 10 TIPS </strong></span></h3>\r\n<div>\r\n\r\n&nbsp;\r\n\r\n<strong>BP’S TOP 10 TIPS ON </strong>\r\n\r\n<b>PREPARING FOR YOUR EVENT</b>\r\n\r\n</div>\r\nThere’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.\r\n\r\nThis is my formula – many of you already know this\r\n\r\nFor the purpose of this article my formula refers to someone preparing for an endurance event – that is, everything from a 4km community fun run to an Ironman triathlon.\r\n\r\n&nbsp;\r\n\r\n<b>1. </b><b>LIFESTYLE ANALYSIS</b>\r\n\r\nBefore selecting and entering the event you have in mind, I suggest you take an honest look at your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!\r\n\r\nNow, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1\r\n\r\n<b>2. </b><b>ENTER THE EVENT</b>\r\n\r\nOK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).\r\n<ol>\r\n	<li><b>DETERMINE YOUR MOST EFFICIENT INTENSITY </b></li>\r\n</ol>\r\nBefore belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1 reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.\r\n\r\nI like to test one’s most efficient intensity zone with 1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!\r\n\r\n<b>4. </b><b>BUILD YOUR BASE</b>\r\n\r\nListen up – I’ll make this simple – “stay within your <b>A</b>erobic <b>Z</b>one” if you venture over and above your AZ, before you’re ready, you will break!  The volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.\r\n\r\n<b>5. </b><b>TIMETRIAL</b>\r\n\r\nSo how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid\r\n\r\nStarting Weight: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant\r\n\r\nWeek 1 – 46.13,  Week 2 – 46.01 , Week 3 – 45.58, Week 4 – 45.21, Week 5 – 45.17, Week 6 – 44.21,  Week 7 – 43.59 Week 8 – 43.47 &amp; Weight 85.1kg\r\n\r\nWe don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.\r\n\r\n<b>6. </b><b>GET STRONGER</b>\r\n\r\nWhile you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!\r\n\r\n<b>7. </b><b>RACE BRAIN BELIEF SETS</b>\r\n\r\nOK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.\r\n\r\n<b>8. </b><b>DITCH THE TECHNOLOGY</b>\r\n\r\nOn race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!\r\n\r\n<b>9. </b><b>FRESHEN UP </b>\r\n\r\nYou ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!\r\n<ol>\r\n	<li><b>10.                 </b><b>BELIEVE</b></li>\r\n</ol>\r\nMiles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.\r\n\r\nGood luck to all racing this Sunday\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2><em></em><span style=\"color: #993366;\"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>\r\n<p style=\"text-align: center;\"></p>\r\n<p style=\"text-align: center;\"></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-899\" alt=\"Johnlennonexample1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png\" width=\"678\" height=\"1975\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Example Program 2</span></strong></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-908\" alt=\"Johnlennonexample2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png\" width=\"678\" height=\"2018\" />[/toggle]\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><strong>Example Program 3</strong></span></p>\r\n[toggle title=\"Click To Expand\"]<img class=\"alignleft  wp-image-922\" alt=\"johnlennonexample3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png\" width=\"678\" height=\"3101\" />[/toggle]\r\n\r\n&nbsp;\r\n\r\n1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.  I make contact with most clients 2-3 times a week via text, emails &amp; twitter.   I will send you your next block, during the final week of each block.  I usually have a quick chat with all clients before each new block begins.\r\n\r\n<span style=\"font-size: medium; color: #000000;\"> <b>IT’S DESIGNED BASED ON….</b></span>\r\n\r\n<span style=\"color: #333333;\"><strong>1. YOUR LIFESTYLE QUESTIONNAIRE</strong> (see below)</span>\r\n\r\n[button text=\"Lifestyle Questionnaire Word Docx\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.docx\"]\r\n[button text=\"Lifestyle Questionnaire PDF\" link=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS.pdf\"]\r\n\r\n&nbsp;\r\n\r\nA.  <strong><em>YOUR PROFILE</em> </strong>– lifestyle logistics (family commitments, work demands, training and recovery opportunities), your training and racing history, previous or current injuries and illness, current nutritional habits and YOUR equipment/facility options.  All of these may change over the course of your development.\r\n<p style=\"padding-left: 30px;\"><img class=\"alignleft size-full wp-image-717\" style=\"margin-top: 20px; margin-bottom: 20px;\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /> Again, I’d like to make it absolutely clear - I believe your training and possible racing interests, must be balanced with your relationships, family and work requirements.  Hours of dedication ain\'t the answer – enter &gt; BP efficiency.</p>\r\nB. <em><strong>YOUR GOAL</strong> </em>– I wish to achieve ...................... by this DATE.  Either biological goals (eg, lose x weight) , and or, complete or compete in an event (eg. ½ Marathon).  If I believe your lifestyle won’t future health or athletic interests\r\n\r\n<span style=\"color: #333333;\"><strong>2. YOUR FITNESS ASSESSMENT</strong></span>\r\n\r\nA.  <strong><em>BLOOD LACTATE TEST</em></strong> - Blood lactate threshold test (see att) to determine your AZ (Aerobic training Zone), - and in some cases I will also assess; body weight, body fat %, blood pressure, blood sugar, cholesterol, &amp; lung capacity.\r\n\r\n<strong>Note</strong> – I can determine your training intensity using other more conservative formulas, if blood lactate testing is not in your interest.\r\n\r\nB. <strong>WEEKLY TIMETRIALS</strong> - Every week I’ll set you 1/2 time trial tests to assess your progress (see att).  Results are to be texted, which I save for my records.  Results will dictate your next month’s block.\r\n<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>\r\n<p style=\"text-align: center;\"><img class=\"size-full wp-image-928 aligncenter\" alt=\"Piechart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png\" width=\"640\" height=\"380\" /></p>\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 1:  TECHNIQUE EFFICIENCY</em></span>\r\n\r\nBefore increasing your training volume and even more so increasing your training intensity, improving your technique therefore efficiency is of utmost importance.  Training blocks 1&amp;2 will generally feature drill and skill based workouts.  Skill sessions will continue right throughout your development, particularly in PHASE 2 when building your Aerobic Base.\r\n\r\nRun session options: Drill sets, Bare foot grass running, Easy hill repeat on grass (including backwards running), Easy repeat sets holding perfect form, Video analysis, Core stability sets, Balance &amp; coordination sets\r\n\r\n<span style=\"text-decoration: underline; color: #333333;\"><em>Phase 2: BASE CONDITIONING</em></span>\r\n\r\nMost of blocks 1 &amp; 2 are spent in your AZ (Aerobic Zone) – determined by your starting blood lactate assessment. The purpose of your base phase is to build and improve your AC (Aerobic Capacity).  This is your ability to intake, transport and utilise oxygen.  Improving your AC, will:\r\n<ol>\r\n	<li>Increase your bodies preference to use stored fat as its’ major fuel source – allowing for longer and faster sustained movement</li>\r\n	<li>Lead you to your most efficient and comfortable body weight and frame</li>\r\n	<li>Limit unnecessary over straining on your muscles, tendons, joints &amp; bones - significantly reducing your potential of injury and breakdown.</li>\r\n</ol>\r\nRun session options: Long runs, Grass repeats, Weight sets, Run/walk long sets, Trail runs, Time trials\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 3: MUSCLE ENDURANCE/SPECIFIC STRENGTH</span></em></span>\r\n\r\nOnce you’re efficiently burning stored fat, you’re consistently healthy and looking forward to most training sessions - it’s time to get super strong.  Developing sport specific functional strength is absolutely essential before we start picking up the volume and pace.  Improved muscular endurance allows you to perform longer and faster workouts, without breaking down.\r\n\r\nFor runners, specific strength in your feet, ankles, calves, hamstrings, glutes and your lower back is paramount.  Not only will you be developing your muscle, tendon, ligament, bone &amp; joint strength, I place a huge emphasis on your neural development.  Improving your balance and coordination is critical for your training future.  So much of athletic efficiency revolves around your control of gravity.\r\n\r\nRun session options: Hill repeats, Hand-weights, Weight vest hill repeats, Core stability workouts, Bare foot running, Repeat sets in AZ.\r\n\r\n<em><span style=\"text-decoration: underline; color: #333333;\">Phase 4: SPEED – INCREASING YOUR THRESHOLD</span></em>\r\n\r\nOK, here’s where things get interesting.  Now your body is sufficiently trained to withstand harder workouts, it’s time to test it under pressure.  Time for some huffing &amp; puffing.  Now we train over and above your AZ ceiling for calculated and monitored periods of time.  This will increase your cruising speed and your ability to tolerate the stress of moving faster.  Be prepared for structured intervals and additional recovery periods.  We’ll be sharpening your brain to race goal pace.  Repetitive practice at goal pace and above.  Training is an act of faith – assuring you of your goal race performance.\r\n\r\nRun session options: Intervals, Grass downhill speed falls, Track timed sets, Race simulation, Brain training\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 5: FRESHEN UP - TAPER</span></em></span>\r\n\r\nIf you’re preparing for an event after a period of skill sets, aerobic development, strength gains and higher HR training; it’s now time to rest and recover, allowing for all that work…..to work! Expect to back off the volume, but maintain the intensity, throw in some additional recovery periods and really sharpen your nutritional habits.  Taper doesn’t mean complete rest.\r\n\r\n<span style=\"color: #333333;\"><em><span style=\"text-decoration: underline;\">Phase 6: RACE</span></em></span>\r\n\r\nWe’ll discuss tactics closer to the event, but consider racing as just another training day; but where you’ll lay it all on the line.  You will have trained specifically and smartly for this event, so that nothing on race day will spook you and can expect a good result.\r\n\r\nYou don’t have to progress from one phase to the next – you can happily remain in one phase depending on your goals – or you can move through the phases as quickly as you want to get to your racing goals.\r\n<h2><span style=\"color: #333333;\"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>\r\nIrrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base\r\n\r\nYour base conditioning needs assessing of progress\r\n\r\nYou don’t start harder over threshold training until you have proven your base is built\r\n\r\nStart with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.\r\n\r\nSo the order is:\r\n<ol>\r\n	<li>AZ based intro miles –– 6-8 weeks</li>\r\n	<li>Start to throw in strength work – hill reps, body weights, and increased miles (long run)</li>\r\n	<li>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests)</li>\r\n	<li>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so 4min pace feels easy</li>\r\n	<li>Quick 2-3 day rest up taper</li>\r\n	<li>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination</li>\r\n	<li>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah</li>\r\n</ol>\r\nEnjoy your performance\r\n\r\nBrad\r\n\r\n&nbsp;','<b>PERSONALIZED 28-DAY TRAINING PROGRAMS </b>','','inherit','closed','open','','731-revision-v1','','','2013-09-30 03:41:30','2013-09-30 03:41:30','',731,'http://balancehealthprograms.com.au/uncategorized/731-revision-82/',0,'revision','',0),(103,1,'2011-07-14 20:57:09','2011-07-14 20:57:09','','Blog','','publish','closed','open','','blog','','','2011-07-14 20:57:09','2011-07-14 20:57:09','',0,'http://balancehealthprograms.com.au/?page_id=103',2,'page','',0),(104,1,'2011-07-14 20:56:47','2011-07-14 20:56:47','','Blog','','inherit','closed','open','','103-revision','','','2011-07-14 20:56:47','2011-07-14 20:56:47','',103,'http://balancehealthprograms.com.au/uncategorized/103-revision/',0,'revision','',0),(1097,1,'2013-04-05 04:11:29','2013-04-05 04:11:29','<img class=\"alignleft size-full wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" width=\"700\" height=\"467\" />\r\n\r\n<h2 class=\"dark\"><strong>Brad Pamp</strong> Exercise Specialist</h2>\r\n<ul>\r\n	<li>23 years of Coaching and Training  over 3,000 clients</li>\r\n	<li>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</li>\r\n	<li>Tertiary educated in Health Science &amp; Exercise Science</li>\r\n	<li>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</li>\r\n	<li>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</li>\r\n	<li>Over 700 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</li>\r\n	<li>I have maintained over 30 clients for over 15 years</li>\r\n</ul>\r\n&nbsp;\r\n\r\nPlease note - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.\r\n\r\nImportantly, if you’re unsure and a little apprehensive about making contact with me, please assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.\r\n\r\nPlease see my list of testimonials for a further insight of my services.\r\n<div class=\"second_content\">\r\n<div class=\"container_12 clearfix\">\r\n<div class=\"grid_9 \">\r\n<h5><i> </i><span style=\"color: #ffffff;\">\r\n</span></h5>\r\n</div>\r\n<div class=\"clear\"></div>\r\n<div class=\"pagination\"></div>\r\n</div>\r\n</div>','BIO','','inherit','closed','open','','5-revision-v1','','','2013-04-05 04:11:29','2013-04-05 04:11:29','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-167/',0,'revision','',0),(106,1,'2011-07-14 19:47:31','2011-07-14 19:47:31','','Contacts','','inherit','closed','open','','14-revision-v1','','','2011-07-14 19:47:31','2011-07-14 19:47:31','',14,'http://balancehealthprograms.com.au/uncategorized/14-revision-3/',0,'revision','',0),(107,1,'2011-07-14 20:58:14','2011-07-14 20:58:14','','Contacts','','inherit','closed','open','','14-revision-v1','','','2011-07-14 20:58:14','2011-07-14 20:58:14','',14,'http://balancehealthprograms.com.au/uncategorized/14-revision-4/',0,'revision','',0),(108,1,'2011-07-14 21:14:01','2011-07-14 21:14:01','I have been a registered fitness trainer since 1989. I have been managing individual’s health for all of that time. I started writing “general well-being” programs in 1989 and development and implementation of these programs has not ceased. I took a personal interest in endurance exercise mid-nineties, namely distance running and triathlons. From this experience and after investing in the appropriate education, I started training individuals – everyday people with busy lifestyles. I have also had the opportunity to work with the NSW Institute of Sport from 1995 – 2001 as a Sports Therapist.\r\n\r\nMy speciality is working with individuals who lead busy, stressful lifestyle – who’s general health and exercise/sporting interests could benefit greatly with a personal coach.\r\n\r\nGenerally, prospective clients have some idea of what I’m all about prior to making contact, as most of my new business comes from personal referrals. My business has been built on this development of a professional and confidential relationship. We work together on achieving goals, whatever they may be. Some wish to lose weight and change body shape, some wish to hit a golf ball more consistently, some wish to lower their blood pressure and reduce the risk of illness, some want run in 10km fun runs and some want to compete in Ironman long distance triathlons. What is certain, based on my experience, a goal of sorts is essential. Having a specialist help you achieve them – helping with exercise, training, stress management, or nutritional planning, works.\r\n\r\nElite athletes have coaches helping them every step of the way. So, how can most individuals expect to remain healthy and achieve athletic interests without support?\r\n\r\nBrad','Brad Pamp','','publish','closed','open','','lorem-ipsum-dolor','','','2013-01-16 03:32:03','2013-01-16 03:32:03','',0,'http://balancehealthprograms.com.au/?post_type=portfolio&#038;p=108',0,'portfolio','',0),(1453,2,'2014-04-17 01:32:14','2014-04-17 01:32:14','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-04-17 01:32:14','2014-04-17 01:32:14','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1306,2,'2013-05-15 09:05:28','2013-05-15 09:05:28','','056','','inherit','closed','open','','056','','','2013-05-15 09:05:28','2013-05-15 09:05:28','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/056.jpg',0,'attachment','image/jpeg',0),(1307,2,'2013-05-15 09:09:38','2013-05-15 09:09:38','','093','','inherit','closed','open','','093','','','2013-05-15 09:09:38','2013-05-15 09:09:38','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/093.jpg',0,'attachment','image/jpeg',0),(1308,2,'2013-05-15 09:14:38','2013-05-15 09:14:38','','094','','inherit','closed','open','','094','','','2013-05-15 09:14:38','2013-05-15 09:14:38','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/094.jpg',0,'attachment','image/jpeg',0),(1312,1,'2013-04-30 12:24:28','2013-04-30 12:24:28','<p class=\"quote\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</p>\r\n\r\n<div style=\"padding-left: 30px;\"></div>\r\n<h1 style=\"text-align: center; font-size: x-large;\">So why my method?</h1>\r\n<p style=\"text-align: justify;\">For 23 years I have analysed, practiced, trained, raced and coached all things running.</p>\r\n<p style=\"text-align: justify;\"><strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat my way through every event from 4km community runs to the World Championship Hawaii Ironman Triathlon. I have coached over 400 people to complete their first half marathon, over 200 people to complete their first full marathon, 100’s of people to complete triathlons of all distances, and countless others to compete in running based sports. Many of those I have coached, simply want to revel in the self gratification of completing their race. Others have used running events as the vehicle to improve their health. Then there are those who use my experience to take their performance to their optimum, with the ultimate goal of racing to win.</p>\r\n<p style=\"text-align: justify;\">If I were to narrow it down to the one thing experience and education has taught me, it’s that there is a<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running related goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is essential for you.</p>\r\n<p style=\"text-align: center;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2>My method has three defined stages;</h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n<br />\r\n<p style=\"text-align: center;\"><iframe src=\"http://www.youtube.com/embed/qQDwBVufF5Y\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-04-30 12:24:28','2013-04-30 12:24:28','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-119/',0,'revision','',0),(1305,2,'2013-05-13 02:01:47','2013-05-13 02:01:47','Please check back to this page frequently.  I will post who\'s doing what\r\n\r\n<em><strong>IRONMAN NEW ZEALAND - March 3rd 2013</strong></em>\r\n\r\n<strong>Nick Winberg</strong> - Superb swim bike leading into our newly developed super run.  Weird &amp; wonderful cramps from nowhere crippled chances of qualifying - but the trooper Nick is, he found a way to get home mid -10hrs.  Legend effort when it doesn\'t all go your way - that\'s Ironman\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM.jpg\"><img class=\"alignnone size-medium wp-image-1280\" alt=\"NICK W IM\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM-300x200.jpg\" width=\"300\" height=\"200\" /></a>\r\n\r\n<strong><em>6 FT TRACK 46KM MARATHON - March 9th 2013</em></strong>\r\n\r\n<em><strong>Simon Twiss</strong></em> - Perhaps one the toughest one-day races on the planet.  Twisty trained the house down for this one - including a change in nutritional habits.  Finishing this race is huge - Well done Twisty - nailed it\r\n\r\n<span style=\"color: #000000;\"><em><strong>ATACAMA DESERT MARATHON - March 12th 2013</strong></em></span>\r\n\r\n<em><strong>Richard Bray</strong></em> - 250km Race across the Chillian desert - enough said <a href=\"http://richardcbray.com/\">http://richardcbray.com/</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\"><img class=\"alignnone size-full wp-image-1265\" alt=\"ZBRAY 1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\" width=\"300\" height=\"198\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\"><img class=\"alignnone size-full wp-image-1266\" alt=\"ZBRAY 3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\" width=\"300\" height=\"202\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4.jpg\"><img class=\"alignnone size-medium wp-image-1267\" alt=\"ZBRAY 4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4-300x161.jpg\" width=\"300\" height=\"161\" /></a>\r\n\r\n<em><strong>IRONMAN MELBOURNE - March 25th 2013</strong></em>\r\n\r\n<em><strong>Stacey Anton</strong></em> - First time Ironman finisher - and smashed it.  As planned, and understanding Stace has a killer run, we held back all day till hit the 42.2.kms.  At the point Stace threw down a 3.20 marathon - giddy up.  Well done mate\r\n\r\n<em><strong>Alex Thorpe</strong> </em>- I don\'t want to whinge, but the lack of, and cheated swim crippled the 50 minute swim boys.  AT would have been 20km up the road before opposition got out of the water.  Blah, blah, blah, He held it together and ran beautifully.  3.20-odd marathon - Champion\r\n\r\n<em><strong>Drew Reece</strong></em> - Another fish robbed of placings - but the show piece was his run.  I must admit was a seriously pumped following his run efforts - entered the cave @ 30km but came out of it where others stayed in for the night.  Well done mate - v proud of your ballsy effort.  Oh, and he\'s also pretty proud of his \"best abs on course award\" - donated by a chap called Barry\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN.jpg\"><img class=\"alignnone size-medium wp-image-1257\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN-200x300.jpg\" width=\"200\" height=\"300\" /></a>\r\n\r\n<em><strong>Phil Lynch</strong> </em>- Super strong cyclist but got thrown a doosey 20kms into the ride.  Cramp central - \"what the\".  No panic - jump off, quick stretch, fuel lightly, easy away -build up to full pace - problem solved.  Yet another pitch perfect run - golden technique.  \"You are an Ironman\"\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\"><img class=\"alignnone size-full wp-image-1177\" alt=\"PHIL LYNCH\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>George Maltezos</strong></em> - Another first timer, and what a race.  It was  never going to be an issue mentally - GM has that sorted - as most BP athletes do.  Anyone who can hit 3hrs straight on a treadmill without music or visuals can do IM any day.  Congrats George - so pumped for ya!\r\n\r\n<em><strong>Nick Souter</strong></em> - Boofhead fell from a horse 10 weeks from race day - smashing rips &amp; shoulder - deluxe.  However, belief, commitment, determination = Hawaii 2013, oh and podium in 30-34 AG - enough said.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635.jpg\"><img class=\"alignnone size-medium wp-image-1175\" alt=\"8\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635-199x300.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>Nigel Bond</strong></em> - swim aside - a PB for Mr Bond.  A few bike issue, but hit the run well.  Congrats mate - nexxxxxxxxt!\r\n\r\n<em><strong>Chris James</strong></em> - \"You are an Ironman CJ\" - congratulations mate.  BP prediction - next race will go close to podium and will qualify.  Machine on the bike, serious strong runner - and prepared to comply with BP\'s brain fight repeat sets - everyweek - mark my words - will nail them next race.\r\n\r\n&nbsp;\r\n\r\n<em><strong>CANBERRA MARATHON - April 14 2013</strong></em>\r\n\r\n<strong><em>Michael Hughes</em></strong> - firstly, Hughsey trained up a storm for last years cancelled New York Marathon - <em>grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr</em>.  So we penned in our Canberra 2013.  Trust me he was ready.  Like everyone else on this page, Hughsey entered the Dark Place Hotel @ 31km - but trust me, because I was there, he pulled himself out and ran the  entire way home holding pitch perfect form.  1, 2, 3, 4, 1, 2, 3, 4 - fk this , 1, 2, 3, 4 - Congratulations competitor 265 - you are a finisher.  legend effort Hughsey - ticked the box\r\n\r\n<em><strong>David Elton</strong></em> - Heart &amp; lung fitness ain\'t gunna be an issue for one of the better trumpet players in this country - true.  Simply, if I am typing PB on this page - you win.   Yes sir, with the heat rising sharply in the last hour, Dave held it together to bring home a 3.35 finish.  And the winner is........................\r\n\r\n<em><strong>Will Buttigieg</strong> </em>- WB\'s first time over the doyen of footraces, and, with only 1 x 3 hour training run under his belt we opted for the 9 min run /1 min walk method.  Wow, holding this formula religiously for the first 32kms, I think he spooked himself, and (only for a brief moment) - ME, as to how well he was going.  As per normal he checked into the Hotel @ 33.5kms, and gave me that screwed face you see in that new soy milk ad - but never complained verbally.  Like all of us - how found a way to convince his body it was good enough to get home - and home he did - some 30 mins quicker than expected - major WIN.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318.jpg\"><img class=\"alignnone size-medium wp-image-1258\" alt=\"WB &amp; MH POST MARA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318-224x300.jpg\" width=\"224\" height=\"300\" /></a>\r\n\r\nWillie &amp; Hughsey just finished the Canberra Marathon\r\n\r\n<em><strong>CANBERRA HALF MARATHON - April 14 2013</strong></em>\r\n\r\n<em><strong>Dan Tynan</strong></em> - Dan has been challenged lately with his training - so the goal was to simply have a trot and enjoy yourself.  Quick message for everyone - now although clearly a naturally talented athlete, he simply didn\'t clock the miles in training to expect a solid result.  Well - enter brain \"belief \"power = seriously solid half mara time.  Trick your brain guys - never know what can come out - I do recommend training though.  Well done mate - gold\r\n\r\n<em><strong>Brad Pamp</strong></em> - too fat, old, broken, and weak - junk\r\n\r\n<em><strong>LUKE HARROP MEMORIAL TRIATHLON - Sprint Distance - April 14 2013</strong></em>\r\n\r\n<em><strong>Mark Preston</strong></em> - Put simply, Presto is the best swim-biker in his age in the country.  SO, we have worked overtime on run technique, lactic tolerance, speed, and pacing belief.  Enter - ran away with it - win # gzillion - but we\'ll take it - wouldn\'t mind you ticking that Hawaii box Presto before it\'s all over - hey.....just throwing it out there!\r\n\r\n<em><strong>HONORARY TEAM BP MEMBER -US Masters Winner April 14 2013</strong></em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791.jpg\"><img class=\"alignnone size-medium wp-image-1264\" alt=\"IMG_4079[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791-300x199.jpg\" width=\"300\" height=\"199\" /></a>\r\n\r\n<strong>London Marathon</strong> &gt; <em><strong>Richie Bray</strong></em> - always going to be tough backing up after 250km through a desert.  And yes, the machine did find to tough.  Lesson learn\'t for all of us - rest up after A-Priority races &gt; body &amp; mind both crave rest &amp; recovery - well done Richie boy\r\n\r\n<em><span style=\"color: #000000;\"><b>IRONMAN AUSTRALIA</b></span> -</em> <em><strong>5th May 2013</strong></em>\r\n\r\n<em><strong>Pete Allott</strong></em> - ohhhhhhh PA!!, a cracking PB - which, as we all know - we take every time, but, if it wasn\'t for gear lever snapping off (locked in the big ring - ouch!)- and a draft penalty (one of the first racers I\'ve actually heard concede their guilt - gotta concentrate guys - so easy to creep up on the rider in front when your head is down).  Anyway, seriously awesome confidence building race<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PETE-ALLOTT.docx\">\r\n</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PA.jpg\"><img class=\"alignnone size-full wp-image-1301\" alt=\"PA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PA.jpg\" width=\"123\" height=\"185\" /></a>\r\n\r\n<em><strong>David Sutherland</strong></em> - First time IM\'er Sutho was tackling Tony Abbott\'s 14.14 on the Port Macquarie course.  Sutho looked a special at the 2okm mark on the run, holding his 9 min run/ 1 min walk formula perfectly.  Then, the inevitable \"22kms to go\" cave, provided it\'s usual limiting challenge.   Thankfully Sutho muscled up and nailed Abbo\'s time.  Congrats Sutho - \"you are an Ironman\"<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/sutho.jpg\"><img class=\"alignnone size-full wp-image-1302\" alt=\"sutho\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sutho.jpg\" width=\"125\" height=\"83\" /></a>\r\n\r\n<em><strong>Kane Towns</strong></em> - Holy molly!!!!! - 8th overall off the bike.  Desperately keen for a Kona slot, I\'m not sure I\'ve seen anyone have such a red hot crack like this for years - so good Townzy - lay it out there.  Ran consistently well - running a PB time - so close Townzy - so pumped with your performance\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\"><img class=\"alignnone size-full wp-image-1303\" alt=\"townzy\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg\" width=\"123\" height=\"185\" /></a><em>This is how you hit the line!</em>\r\n\r\n<em><strong>David Northey</strong></em> - Lord help us all when big Dave actually works out how good he actually is.  A scary machine on the bike &amp; run - what this space, I promise he will deliver an all-time performance in the near future\r\n\r\n<em><strong>Julie Shelley -</strong></em> 4 x Kona finisher - so a star &gt; pushed hard all day - so close to a stella day - like, so close - bring on Cairns - I\'m smelling a PB run leg - you watch\r\n\r\n<strong>Sydney Half Marathon</strong> &gt; David, Chris, Willie, Andrew C, Sharpey, Ed, Gilda, JL, Mobes, Presto, Matty T, Mick E, Reggie, Neil, David B, Pete W, Nick S, Daz, Hedgey, Griff, Toya, Damian, Bondy, Jess\r\n\r\n<strong>Ironman Cairns</strong> &gt; Browney, Ronan Z\r\n\r\nPlease check back soon for more info','Team BP','','inherit','closed','open','','1094-revision-v1','','','2013-05-13 02:01:47','2013-05-13 02:01:47','',1094,'http://balancehealthprograms.com.au/uncategorized/1094-revision-25/',0,'revision','',0),(1301,2,'2013-05-13 01:47:31','2013-05-13 01:47:31','','PA','','inherit','closed','open','','pa','','','2013-05-13 01:47:31','2013-05-13 01:47:31','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/PA.jpg',0,'attachment','image/jpeg',0),(1302,2,'2013-05-13 01:49:44','2013-05-13 01:49:44','','sutho','','inherit','closed','open','','sutho','','','2013-05-13 01:49:44','2013-05-13 01:49:44','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/sutho.jpg',0,'attachment','image/jpeg',0),(1303,2,'2013-05-13 01:55:35','2013-05-13 01:55:35','','townzy','','inherit','closed','open','','townzy','','','2013-05-13 01:55:35','2013-05-13 01:55:35','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/townzy.jpg',0,'attachment','image/jpeg',0),(1495,2,'2014-05-30 04:43:45','2014-05-30 04:43:45','<h1><span style=\"color: #993366;\"><strong>WELCOME TO TEAM BP</strong></span></h1>\r\n<h3><span style=\"color: #993366;\"><strong>Welcome guys,   </strong></span></h3>\r\n<h5>Each and every week I\'ll be adding something new on this page; from relevant training articles, the latest nutritional info, Q&amp;A\'s with members or elite athletes, so stay tuned for email updates!</h5>\r\n<h5>And as you all know, everyone I train or advise is heading towards an event.  Keep an eye out as I\'ll be posting my team and their goal event shortly, to keep you all motivated for what else is out there!</h5>\r\n<h5>Having trouble with motivation? Let\'s make this weekends session a good one - click video below!</h5>\r\n<iframe src=\"//www.youtube.com/embed/Ezus9uVRIRw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe>','TEAM BP','','inherit','closed','open','','1094-revision-v1','','','2014-05-30 04:43:45','2014-05-30 04:43:45','',1094,'http://balancehealthprograms.com.au/1094-revision-v1/',0,'revision','',0),(1304,2,'2013-05-13 01:46:04','2013-05-13 01:46:04','Please check back to this page frequently.  I will post who\'s doing what\r\n\r\n<em><strong>IRONMAN NEW ZEALAND - March 3rd 2013</strong></em>\r\n\r\n<strong>Nick Winberg</strong> - Superb swim bike leading into our newly developed super run.  Weird &amp; wonderful cramps from nowhere crippled chances of qualifying - but the trooper Nick is, he found a way to get home mid -10hrs.  Legend effort when it doesn\'t all go your way - that\'s Ironman\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM.jpg\"><img class=\"alignnone size-medium wp-image-1280\" alt=\"NICK W IM\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM-300x200.jpg\" width=\"300\" height=\"200\" /></a>\r\n\r\n<strong><em>6 FT TRACK 46KM MARATHON - March 9th 2013</em></strong>\r\n\r\n<em><strong>Simon Twiss</strong></em> - Perhaps one the toughest one-day races on the planet.  Twisty trained the house down for this one - including a change in nutritional habits.  Finishing this race is huge - Well done Twisty - nailed it\r\n\r\n<span style=\"color: #000000;\"><em><strong>ATACAMA DESERT MARATHON - March 12th 2013</strong></em></span>\r\n\r\n<em><strong>Richard Bray</strong></em> - 250km Race across the Chillian desert - enough said <a href=\"http://richardcbray.com/\">http://richardcbray.com/</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\"><img class=\"alignnone size-full wp-image-1265\" alt=\"ZBRAY 1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\" width=\"300\" height=\"198\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\"><img class=\"alignnone size-full wp-image-1266\" alt=\"ZBRAY 3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\" width=\"300\" height=\"202\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4.jpg\"><img class=\"alignnone size-medium wp-image-1267\" alt=\"ZBRAY 4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4-300x161.jpg\" width=\"300\" height=\"161\" /></a>\r\n\r\n<em><strong>IRONMAN MELBOURNE - March 25th 2013</strong></em>\r\n\r\n<em><strong>Stacey Anton</strong></em> - First time Ironman finisher - and smashed it.  As planned, and understanding Stace has a killer run, we held back all day till hit the 42.2.kms.  At the point Stace threw down a 3.20 marathon - giddy up.  Well done mate\r\n\r\n<em><strong>Alex Thorpe</strong> </em>- I don\'t want to whinge, but the lack of, and cheated swim crippled the 50 minute swim boys.  AT would have been 20km up the road before opposition got out of the water.  Blah, blah, blah, He held it together and ran beautifully.  3.20-odd marathon - Champion\r\n\r\n<em><strong>Drew Reece</strong></em> - Another fish robbed of placings - but the show piece was his run.  I must admit was a seriously pumped following his run efforts - entered the cave @ 30km but came out of it where others stayed in for the night.  Well done mate - v proud of your ballsy effort.  Oh, and he\'s also pretty proud of his \"best abs on course award\" - donated by a chap called Barry\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN.jpg\"><img class=\"alignnone size-medium wp-image-1257\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN-200x300.jpg\" width=\"200\" height=\"300\" /></a>\r\n\r\n<em><strong>Phil Lynch</strong> </em>- Super strong cyclist but got thrown a doosey 20kms into the ride.  Cramp central - \"what the\".  No panic - jump off, quick stretch, fuel lightly, easy away -build up to full pace - problem solved.  Yet another pitch perfect run - golden technique.  \"You are an Ironman\"\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\"><img class=\"alignnone size-full wp-image-1177\" alt=\"PHIL LYNCH\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>George Maltezos</strong></em> - Another first timer, and what a race.  It was  never going to be an issue mentally - GM has that sorted - as most BP athletes do.  Anyone who can hit 3hrs straight on a treadmill without music or visuals can do IM any day.  Congrats George - so pumped for ya!\r\n\r\n<em><strong>Nick Souter</strong></em> - Boofhead fell from a horse 10 weeks from race day - smashing rips &amp; shoulder - deluxe.  However, belief, commitment, determination = Hawaii 2013, oh and podium in 30-34 AG - enough said.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635.jpg\"><img class=\"alignnone size-medium wp-image-1175\" alt=\"8\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635-199x300.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>Nigel Bond</strong></em> - swim aside - a PB for Mr Bond.  A few bike issue, but hit the run well.  Congrats mate - nexxxxxxxxt!\r\n\r\n<em><strong>Chris James</strong></em> - \"You are an Ironman CJ\" - congratulations mate.  BP prediction - next race will go close to podium and will qualify.  Machine on the bike, serious strong runner - and prepared to comply with BP\'s brain fight repeat sets - everyweek - mark my words - will nail them next race.\r\n\r\n&nbsp;\r\n\r\n<em><strong>CANBERRA MARATHON - April 14 2013</strong></em>\r\n\r\n<strong><em>Michael Hughes</em></strong> - firstly, Hughsey trained up a storm for last years cancelled New York Marathon - <em>grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr</em>.  So we penned in our Canberra 2013.  Trust me he was ready.  Like everyone else on this page, Hughsey entered the Dark Place Hotel @ 31km - but trust me, because I was there, he pulled himself out and ran the  entire way home holding pitch perfect form.  1, 2, 3, 4, 1, 2, 3, 4 - fk this , 1, 2, 3, 4 - Congratulations competitor 265 - you are a finisher.  legend effort Hughsey - ticked the box\r\n\r\n<em><strong>David Elton</strong></em> - Heart &amp; lung fitness ain\'t gunna be an issue for one of the better trumpet players in this country - true.  Simply, if I am typing PB on this page - you win.   Yes sir, with the heat rising sharply in the last hour, Dave held it together to bring home a 3.35 finish.  And the winner is........................\r\n\r\n<em><strong>Will Buttigieg</strong> </em>- WB\'s first time over the doyen of footraces, and, with only 1 x 3 hour training run under his belt we opted for the 9 min run /1 min walk method.  Wow, holding this formula religiously for the first 32kms, I think he spooked himself, and (only for a brief moment) - ME, as to how well he was going.  As per normal he checked into the Hotel @ 33.5kms, and gave me that screwed face you see in that new soy milk ad - but never complained verbally.  Like all of us - how found a way to convince his body it was good enough to get home - and home he did - some 30 mins quicker than expected - major WIN.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318.jpg\"><img class=\"alignnone size-medium wp-image-1258\" alt=\"WB &amp; MH POST MARA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318-224x300.jpg\" width=\"224\" height=\"300\" /></a>\r\n\r\nWillie &amp; Hughsey just finished the Canberra Marathon\r\n\r\n<em><strong>CANBERRA HALF MARATHON - April 14 2013</strong></em>\r\n\r\n<em><strong>Dan Tynan</strong></em> - Dan has been challenged lately with his training - so the goal was to simply have a trot and enjoy yourself.  Quick message for everyone - now although clearly a naturally talented athlete, he simply didn\'t clock the miles in training to expect a solid result.  Well - enter brain \"belief \"power = seriously solid half mara time.  Trick your brain guys - never know what can come out - I do recommend training though.  Well done mate - gold\r\n\r\n<em><strong>Brad Pamp</strong></em> - too fat, old, broken, and weak - junk\r\n\r\n<em><strong>LUKE HARROP MEMORIAL TRIATHLON - Sprint Distance - April 14 2013</strong></em>\r\n\r\n<em><strong>Mark Preston</strong></em> - Put simply, Presto is the best swim-biker in his age in the country.  SO, we have worked overtime on run technique, lactic tolerance, speed, and pacing belief.  Enter - ran away with it - win # gzillion - but we\'ll take it - wouldn\'t mind you ticking that Hawaii box Presto before it\'s all over - hey.....just throwing it out there!\r\n\r\n<em><strong>HONORARY TEAM BP MEMBER -US Masters Winner April 14 2013</strong></em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791.jpg\"><img class=\"alignnone size-medium wp-image-1264\" alt=\"IMG_4079[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791-300x199.jpg\" width=\"300\" height=\"199\" /></a>\r\n\r\n<strong>London Marathon</strong> &gt; Richie Bray - always going to be tough backing up after 250km through a desert.  And yes, the machine did find to tough.  Lesson learn\'t for all of us - rest up after A-Priority races &gt; body &amp; mind both crave rest &amp; recovery - well done Richie boy\r\n\r\n<strong>Ironman Australia</strong> &gt;\r\n\r\n<em><strong>Pete Allott</strong></em> - ohhhhhhh PA!!, a cracking PB - which, as we all know - we take every time, but, if it wasn\'t for gear lever snapping off (locked in the big ring - ouch!)- and a draft penalty (one of the first racers I\'ve actually heard concede their guilt - gotta concentrate guys - so easy to creep up on the rider in front when your head is down).  Anyway, seriously awesome confidence building race<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PETE-ALLOTT.docx\">\r\n</a>\r\n\r\n<em><strong>David Sutherland</strong></em> - First time IM\'er Sutho was tackling Tony Abbott\'s 14.14 on the Port Macquarie course.  Sutho looked a special at the 2okm mark on the run, holding his 9 min run/ 1 min walk formula perfectly.  Then, the inevitable \"22kms to go\" cave, provided it\'s usual limiting challenge.   Thankfully Sutho muscled up and nailed Abbo\'s time.  Congrats Sutho - \"you are an Ironman\"\r\n\r\n<em><strong>Kane Towns</strong></em> - Holy molly!!!!! - 8th overall off the bike.  Desperately keen for a Kona slot, I\'m not sure I\'ve seen anyone have such a red hot crack like this for years - so good Townzy - lay it out there.  Ran consistently well - running a PB time - so close Townzy - so pumped with your performance\r\n\r\n<em><strong>David Northey</strong></em> - Lord help us all when big Dave actually works out how good he actually is.  A scary machine on the bike &amp; run - what this space, I promise he will deliver an all-time performance in the near future\r\n\r\n<em><strong>Julie Shelley -</strong></em> 4 x Kona finisher - so star &gt; pushed hard all day - so close to a stella day - like so close - bring on Cairns\r\n\r\n<strong>Sydney Half Marathon</strong> &gt; David, Chris, Willie, Andrew C, Sharpey, Ed, Gilda, JL, Mobes, Presto, Matty T, Mick E, Reggie, Neil, David B, Pete W, Nick S, Daz, Hedgey, Griff, Toya, Damian, Bondy, Jess\r\n\r\n<strong>Ironman Cairns</strong> &gt; Browney, Ronan Z\r\n\r\nPlease check back soon for more info','Team BP','','inherit','closed','open','','1094-revision-v1','','','2013-05-13 01:46:04','2013-05-13 01:46:04','',1094,'http://balancehealthprograms.com.au/uncategorized/1094-revision-24/',0,'revision','',0),(120,1,'2011-07-14 21:20:24','2011-07-14 21:20:24','I have been a registered fitness trainer since 1989. I have been managing individual’s health for all of that time. I started writing “general well-being” programs in 1989 and development and implementation of these programs has not ceased. I took a personal interest in endurance exercise mid-nineties, namely distance running and triathlons. From this experience and after investing in the appropriate education, I started training individuals – everyday people with busy lifestyles. I have also had the opportunity to work with the NSW Institute of Sport from 1995 – 2001 as a Sports Therapist.\r\n\r\nMy speciality is working with individuals who lead busy, stressful lifestyle – who’s general health and exercise/sporting interests could benefit greatly with a personal coach.\r\n\r\nGenerally, prospective clients have some idea of what I’m all about prior to making contact, as most of my new business comes from personal referrals. My business has been built on this development of a professional and confidential relationship. We work together on achieving goals, whatever they may be. Some wish to lose weight and change body shape, some wish to hit a golf ball more consistently, some wish to lower their blood pressure and reduce the risk of illness, some want run in 10km fun runs and some want to compete in Ironman long distance triathlons. What is certain, based on my experience, a goal of sorts is essential. Having a specialist help you achieve them – helping with exercise, training, stress management, or nutritional planning, works.\r\n\r\nElite athletes have coaches helping them every step of the way. So, how can most individuals expect to remain healthy and achieve athletic interests without support?\r\n\r\nBrad','Brad Pamp','','publish','closed','open','','in-tempus','','','2013-01-16 03:33:42','2013-01-16 03:33:42','',0,'http://balancehealthprograms.com.au/?post_type=portfolio&#038;p=120',0,'portfolio','',1278),(571,1,'2013-01-18 05:27:27','2013-01-18 05:27:27','','Joannedad','','inherit','closed','open','','joannedad','','','2013-01-18 05:27:27','2013-01-18 05:27:27','',0,'http://balancehealthprograms.com.au/wp-content/uploads/Joannedad.png',0,'attachment','image/png',0),(475,1,'2012-07-06 08:24:02','2012-07-06 08:24:02','','img1','','inherit','closed','open','','img1','','','2012-07-06 08:24:02','2012-07-06 08:24:02','',120,'http://balancehealthprograms.com.au/wp-content/uploads/2011/07/img1.jpg',0,'attachment','image/jpeg',0),(121,1,'2011-07-14 19:46:17','2011-07-14 19:46:17','','Portfolio','','inherit','closed','open','','9-revision-3','','','2011-07-14 19:46:17','2011-07-14 19:46:17','',9,'http://balancehealthprograms.com.au/uncategorized/9-revision-3/',0,'revision','',0),(122,1,'2011-07-14 19:53:34','2011-07-14 19:53:34','','Portfolio 1 col','','inherit','closed','open','','23-revision-3','','','2011-07-14 19:53:34','2011-07-14 19:53:34','',23,'http://balancehealthprograms.com.au/uncategorized/23-revision-3/',0,'revision','',0),(123,1,'2011-07-14 19:53:49','2011-07-14 19:53:49','','Portfolio 3 cols','','inherit','closed','open','','28-revision-3','','','2011-07-14 19:53:49','2011-07-14 19:53:49','',28,'http://balancehealthprograms.com.au/uncategorized/28-revision-3/',0,'revision','',0),(124,1,'2011-07-14 19:54:02','2011-07-14 19:54:02','','Portfolio 4 cols','','inherit','closed','open','','31-revision-2','','','2011-07-14 19:54:02','2011-07-14 19:54:02','',31,'http://balancehealthprograms.com.au/uncategorized/31-revision-2/',0,'revision','',0),(125,1,'2011-07-14 19:53:24','2011-07-14 19:53:24','','Portfolio 2 cols','','inherit','closed','open','','25-revision-2','','','2011-07-14 19:53:24','2011-07-14 19:53:24','',25,'http://balancehealthprograms.com.au/uncategorized/25-revision-2/',0,'revision','',0),(126,1,'2011-07-14 19:45:29','2011-07-14 19:45:29','','About','','inherit','closed','open','','5-revision-v1','','','2011-07-14 19:45:29','2011-07-14 19:45:29','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-2/',0,'revision','',0),(127,1,'2011-07-14 21:30:03','2011-07-14 21:30:03','[grid_8]\r\n<h2>About us in a nutshell</h2>\r\n<img class=\"alignleft size-full wp-image-124\" title=\"img1\" src=\"http://localhost/wp_tm/14409/wp-content/uploads/2011/07/img1.jpg\" alt=\"\" width=\"380\" height=\"153\" /><img class=\"alignnone size-full wp-image-125\" title=\"img2\" src=\"http://localhost/wp_tm/14409/wp-content/uploads/2011/07/img2.jpg\" alt=\"\" width=\"220\" height=\"153\" />\r\n\r\nSed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, tota\r\nmi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed.\r\n\r\n[button text=\"more info\" link=\"#\"] [button text=\"proposal for you\" link=\"#\"]\r\n\r\n[/grid_8]\r\n\r\n[grid_4]\r\n<h2>Categories:</h2>\r\n<dl><dt>Furniture</dt><dd>Vestibulum iaculis lacinia est. Proin dictu consequat onsectetuer adipiscing elit. Pellentesque sed dolor.</dd><dt>Design</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat quam congue fermen.</dd><dt>Graphics</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat congue fermen.</dd></dl>[/grid_4]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_4]\r\n<h2>Testimonial</h2>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"32\"]\r\n\r\n[/grid_4]\r\n\r\n[grid_8]\r\n<h2>Work team</h2>\r\n[recent_posts num=\"4\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_size=\"small-post-thumbnail\" excerpt_count=\"11\" custom_class=\"team\" more_link=\"http://localhost/wp_tm/14409/about/team/\" more_text=\"read more\"]\r\n\r\n[/grid_8]','About','','inherit','closed','open','','5-revision-v1','','','2011-07-14 21:30:03','2011-07-14 21:30:03','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-3/',0,'revision','',0),(129,1,'2011-07-14 21:31:48','2011-07-14 21:31:48','[grid_16]\r\n<h2>About us in a nutshell</h2>\r\n&nbsp;\r\n\r\n<img class=\"alignleft size-medium wp-image-59\" title=\"slide11\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide11-300x143.jpg\" alt=\"\" width=\"300\" height=\"143\" />Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, tota\r\nmi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed.\r\n\r\n[button text=\"more info\" link=\"#\"] [button text=\"proposal for you\" link=\"#\"]\r\n\r\n[/grid_16]\r\n\r\n[grid_8]\r\n<h2>Categories:</h2>\r\n<dl><dt>Furniture</dt><dd>Vestibulum iaculis lacinia est. Proin dictu consequat onsectetuer adipiscing elit. Pellentesque sed dolor.</dd><dt>Design</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat quam congue fermen.</dd><dt>Graphics</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat congue fermen.</dd></dl>[/grid_8]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_8]\r\n<h2>Testimonial</h2>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"32\"]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Work team</h2>\r\n[recent_posts num=\"4\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_size=\"small-post-thumbnail\" excerpt_count=\"11\" custom_class=\"team\" more_link=\"http://localhost/wp_tm/14409/about/team/\" more_text=\"read more\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]','About','','inherit','closed','open','','5-revision-v1','','','2011-07-14 21:31:48','2011-07-14 21:31:48','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-5/',0,'revision','',0),(128,1,'2011-07-14 21:30:40','2011-07-14 21:30:40','[grid_16]\r\n<h2>About us in a nutshell</h2>\r\n<img class=\"alignleft size-full wp-image-124\" title=\"img1\" src=\"http://localhost/wp_tm/14409/wp-content/uploads/2011/07/img1.jpg\" alt=\"\" width=\"380\" height=\"153\" /><img class=\"alignnone size-full wp-image-125\" title=\"img2\" src=\"http://localhost/wp_tm/14409/wp-content/uploads/2011/07/img2.jpg\" alt=\"\" width=\"220\" height=\"153\" />\r\n\r\nSed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, tota\r\nmi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed.\r\n\r\n[button text=\"more info\" link=\"#\"] [button text=\"proposal for you\" link=\"#\"]\r\n\r\n[/grid_16]\r\n\r\n[grid_8]\r\n<h2>Categories:</h2>\r\n<dl><dt>Furniture</dt><dd>Vestibulum iaculis lacinia est. Proin dictu consequat onsectetuer adipiscing elit. Pellentesque sed dolor.</dd><dt>Design</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat quam congue fermen.</dd><dt>Graphics</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat congue fermen.</dd></dl>[/grid_8]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_8]\r\n<h2>Testimonial</h2>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"32\"]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Work team</h2>\r\n[recent_posts num=\"4\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_size=\"small-post-thumbnail\" excerpt_count=\"11\" custom_class=\"team\" more_link=\"http://localhost/wp_tm/14409/about/team/\" more_text=\"read more\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]\r\n','About','','inherit','closed','open','','5-revision-v1','','','2011-07-14 21:30:40','2011-07-14 21:30:40','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-4/',0,'revision','',0),(130,1,'2011-07-14 21:32:12','2011-07-14 21:32:12','[grid_16]\r\n<h2>About us in a nutshell</h2>\r\n<img class=\"alignleft size-medium wp-image-59\" title=\"slide11\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide11-300x143.jpg\" alt=\"\" width=\"300\" height=\"143\" />Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, tota\r\nmi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed.\r\n\r\n[button text=\"more info\" link=\"#\"] [button text=\"proposal for you\" link=\"#\"]\r\n\r\n[/grid_16]\r\n\r\n[grid_8]\r\n<h2>Categories:</h2>\r\n<dl><dt>Furniture</dt><dd>Vestibulum iaculis lacinia est. Proin dictu consequat onsectetuer adipiscing elit. Pellentesque sed dolor.</dd><dt>Design</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat quam congue fermen.</dd><dt>Graphics</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. 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Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed..\r\n\r\n[button text=\"more info\" link=\"#\"] [button text=\"proposal for you\" link=\"#\"]\r\n\r\n[/grid_16]\r\n\r\n[grid_8]\r\n<h2>Categories:</h2>\r\n<dl><dt>Furniture</dt><dd>Vestibulum iaculis lacinia est. Proin dictu consequat onsectetuer adipiscing elit. Pellentesque sed dolor.</dd><dt>Design</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat quam congue fermen.</dd><dt>Graphics</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat congue fermen.</dd></dl>[/grid_8]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_8]\r\n<h2>Testimonial</h2>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"32\"]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Work team</h2>\r\n[recent_posts num=\"4\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_size=\"small-post-thumbnail\" excerpt_count=\"11\" custom_class=\"team\" more_link=\"http://localhost/wp_tm/14409/about/team/\" more_text=\"read more\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]','About','','inherit','closed','open','','5-revision-v1','','','2011-07-14 21:32:42','2011-07-14 21:32:42','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-7/',0,'revision','',0),(132,1,'2011-07-14 21:32:49','2011-07-14 21:32:49','[grid_16]\r\n<h2>About us in a nutshell</h2>\r\n<img class=\"alignleft size-medium wp-image-59\" title=\"slide11\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide11-300x143.jpg\" alt=\"\" width=\"300\" height=\"143\" />Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, tota mi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo.\r\n\r\nNemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed mi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed..\r\n\r\n[button text=\"more info\" link=\"#\"] [button text=\"proposal for you\" link=\"#\"]\r\n\r\n[/grid_16]\r\n\r\n[grid_8]\r\n<h2>Categories:</h2>\r\n<dl><dt>Furniture</dt><dd>Vestibulum iaculis lacinia est. Proin dictu consequat onsectetuer adipiscing elit. Pellentesque sed dolor.</dd><dt>Design</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat quam congue fermen.</dd><dt>Graphics</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat congue fermen.</dd></dl>[/grid_8]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_8]\r\n<h2>Testimonial</h2>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"32\"]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Work team</h2>\r\n[recent_posts num=\"4\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_size=\"small-post-thumbnail\" excerpt_count=\"11\" custom_class=\"team\" more_link=\"http://localhost/wp_tm/14409/about/team/\" more_text=\"read more\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]','About','','inherit','closed','open','','5-revision-v1','','','2011-07-14 21:32:49','2011-07-14 21:32:49','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-8/',0,'revision','',0),(133,1,'2013-04-10 04:36:32','2013-04-10 04:36:32','<div style=\"height:500px\"><img class=\"alignleft size-full wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" width=\"700\" height=\"467\" /></div>\n<h2><strong>Brad Pamp</strong> Exercise Specialist</h2>\n<ul>\n	<li>23 years of Coaching and Training  over 3,000 clients</li>\n	<li>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</li>\n	<li>Tertiary educated in Health Science &amp; Exercise Science</li>\n	<li>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</li>\n	<li>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</li>\n	<li>Over 700 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</li>\n	<li>I have maintained over 30 clients for over 15 years</li>\n</ul>\n&nbsp;\n\nPlease note - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.\n\nImportantly, if you’re unsure and a little apprehensive about making contact with me, please be assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.\n\nPlease see my list of testimonials for a further insight of my services.\n<div class=\"second_content\">\n<div class=\"container_12 clearfix\">\n<div class=\"grid_9 \">\n<h5><i> </i><span style=\"color: #ffffff;\">\n</span></h5>\n</div>\n<div class=\"clear\"></div>\n<div class=\"pagination\"></div>\n</div>\n</div>','BIO','','inherit','closed','open','','5-autosave-v1','','','2013-04-10 04:36:32','2013-04-10 04:36:32','',5,'http://balancehealthprograms.com.au/uncategorized/5-autosave/',0,'revision','',0),(1092,1,'2013-04-05 04:08:01','2013-04-05 04:08:01','<h2 class=\"dark\"><strong><img class=\"alignleft size-large wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-1024x682.jpg\" width=\"1024\" height=\"682\" />Brad Pamp</strong> Exercise Specialist</h2>\r\n<ul>\r\n	<li>23 years of Coaching and Training  over 3,000 clients</li>\r\n	<li>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</li>\r\n	<li>Tertiary educated in Health Science &amp; Exercise Science</li>\r\n	<li>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</li>\r\n	<li>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</li>\r\n	<li>Over 700 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</li>\r\n	<li>I have maintained over 30 clients for over 15 years</li>\r\n</ul>\r\n&nbsp;\r\n\r\nPlease note - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.\r\n\r\nImportantly, if you’re unsure and a little apprehensive about making contact with me, please assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.\r\n\r\nPlease see my list of testimonials for a further insight of my services.\r\n<div class=\"second_content\">\r\n<div class=\"container_12 clearfix\">\r\n<div class=\"grid_9 \">\r\n<h5><i> </i><span style=\"color: #ffffff;\">\r\n</span></h5>\r\n</div>\r\n<div class=\"clear\"></div>\r\n<div class=\"pagination\"></div>\r\n</div>\r\n</div>','BIO','','inherit','closed','open','','5-revision-v1','','','2013-04-05 04:08:01','2013-04-05 04:08:01','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-165/',0,'revision','',0),(529,1,'2013-01-06 23:55:12','2013-01-06 23:55:12','[grid_4]\r\n<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n[/grid_4]\r\n[grid_8]\r\n<h2>About Brad</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Convenient Location</h4>\r\nIn the heart of the city and easily accessible.\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n<h2>Our Sponsors</h2>\r\n[grid_3 alpha]<a href=\"#\"><img class=\"alignnone size-full wp-image-488\" title=\"sponsors-img1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img1.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][grid_3]<a href=\"#\"><img class=\"alignnone size-full wp-image-489\" title=\"sponsors-img2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img2.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][grid_3]<a href=\"#\"><img class=\"alignnone size-full wp-image-490\" title=\"sponsors-img3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img3.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][grid_3 omega]<a href=\"#\"><img class=\"alignnone size-full wp-image-491\" title=\"sponsors-img4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img4.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][/grid_12][clear]\r\n[second_content][grid_9]\r\n<h4>Our Approach</h4>\r\n<h6 class=\"color-1\">Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Praesent vestibulum molestie lacus. Aenean nonummy hendr mauris. Phasellus porta. Fusce suscipit varius mi.</h6>\r\nCum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi nunc odio, gravida at, cursus nec, luctus a, lorem. Maecenas tristique orci ac sem. Duis ultricies pharetra magna. Donec accumsan malesuada orci. Donec sit amet eros. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Mauris fermentum dictum magna. Sed laoreet aliquam leo. Ut tellus dolor, dapibus eget, elementum.\r\n\r\n<a class=\"link-1\" href=\"adipisicing-elit/donec-tempor-libero/\">Read more</a>[/grid_9][grid_3]\r\n<h4>Testimonials</h4>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"25\"] [/grid_3][clear][/second_content]','About','','inherit','closed','open','','5-revision-v1','','','2013-01-06 23:55:12','2013-01-06 23:55:12','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-79/',0,'revision','',0),(528,1,'2013-01-06 23:51:50','2013-01-06 23:51:50','[grid_4]\r\n<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n[/grid_4]\r\n[grid_8]\r\n<h2>About Brad</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Investment</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>No Contract</h4>\r\nThere are no long term contracts, no long term financial commitments, no money up front, or no pressure to see me individually.\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Tailored Program</h4>\r\nPut simply your program will be tailored to your needs and I will provide you with a tax invoice at month\'s end for whatever services (listed below) we have agreed on.\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Flexible Time</h4>\r\nYou can train with me as often or as little as you like. You may wish to receive a monthly program and train yourself, only returning for assessments every once in a while, or as recommended. It\'s all about YOU.\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Vestibulum sed ante</h4>\r\nAliquam congue fermentum nisl. Mauris accumsan nulla vel diam. Sed in lacus ut enim adipiscing aliquet. Nulla venenatis. In pede mi, aliquet sit amet euismod inauc\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n<h2>Our Sponsors</h2>\r\n[grid_3 alpha]<a href=\"#\"><img class=\"alignnone size-full wp-image-488\" title=\"sponsors-img1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img1.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][grid_3]<a href=\"#\"><img class=\"alignnone size-full wp-image-489\" title=\"sponsors-img2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img2.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][grid_3]<a href=\"#\"><img class=\"alignnone size-full wp-image-490\" title=\"sponsors-img3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img3.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][grid_3 omega]<a href=\"#\"><img class=\"alignnone size-full wp-image-491\" title=\"sponsors-img4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img4.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][/grid_12][clear]\r\n[second_content][grid_9]\r\n<h4>Our Approach</h4>\r\n<h6 class=\"color-1\">Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Praesent vestibulum molestie lacus. Aenean nonummy hendr mauris. Phasellus porta. Fusce suscipit varius mi.</h6>\r\nCum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi nunc odio, gravida at, cursus nec, luctus a, lorem. Maecenas tristique orci ac sem. Duis ultricies pharetra magna. Donec accumsan malesuada orci. Donec sit amet eros. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Mauris fermentum dictum magna. Sed laoreet aliquam leo. Ut tellus dolor, dapibus eget, elementum.\r\n\r\n<a class=\"link-1\" href=\"adipisicing-elit/donec-tempor-libero/\">Read more</a>[/grid_9][grid_3]\r\n<h4>Testimonials</h4>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"25\"] [/grid_3][clear][/second_content]','About','','inherit','closed','open','','5-revision-v1','','','2013-01-06 23:51:50','2013-01-06 23:51:50','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-78/',0,'revision','',0),(527,1,'2013-01-06 23:48:39','2013-01-06 23:48:39','[grid_4]\r\n<h2 class=\"dark\">The Brad Pamp Investment</h2>\r\nRegistered Fitness trainer since 1989\r\n\r\nCorporate Health 1989 - now\r\n\r\nOwn Personal training business - 1995 - now\r\n\r\nManager Sydney Tattersalls Club - Athletic Department - 2002-2006\r\n\r\n&nbsp;\r\n\r\n[/grid_4]\r\n[grid_8]\r\n<h2>About Brad</h2>\r\n[recent_posts num=\"3\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"195\" thumb_height=\"210\" custom_class=\"team\"][/grid_8]\r\n[clear][grid_12]\r\n<h2>Why Choose Us?</h2>\r\n[grid_6 alpha]<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\"><img class=\"alignleft size-full wp-image-484\" title=\"icon-1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-1.png\" width=\"85\" height=\"85\" /></a>\r\n<div class=\"extra-wrap\">\r\n<h4>Tempor incididunt ut labore</h4>\r\nLorem ipsum dolor sit amet, consectetuer adipiscing elit. Pellentesque sed dolor. Aliquam congue fermentum nisl. Mauris ac cumsan nulla vel diam ыed in lacus ut enim\r\n\r\n</div>\r\n[/grid_6]\r\n[grid_6 omega]<img class=\"alignleft size-full wp-image-485\" title=\"icon-2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-2.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Donec sagittis euismod purus</h4>\r\nPellentesque sed dolor. Aliquam congue fermentum nislmauris accumsan nulla vel diam. Sed in lacus ut enim adipiscinaliquet. Nulla venenatis. In pede mi, aliquet\r\n\r\n</div>\r\n[/grid_6][clear][spacer]\r\n[grid_6 alpha]<img class=\"alignleft size-full wp-image-486\" title=\"icon-3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-3.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Aliquam dapibus tincidunt metus</h4>\r\nMauris accumsan nulla vel diam. Sed in lacus ut enim adipiscing aliquet. Nulla venenatis. In pede mi, aliquet sit am euismod in, auctor ut, ligula. Aliquam dapibus\r\n\r\n</div>\r\n[/grid_6][grid_6 omega]<img class=\"alignleft size-full wp-image-487\" title=\"icon-4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/icon-4.png\" width=\"85\" height=\"85\" />\r\n<div class=\"extra-wrap\">\r\n<h4>Vestibulum sed ante</h4>\r\nAliquam congue fermentum nisl. Mauris accumsan nulla vel diam. Sed in lacus ut enim adipiscing aliquet. Nulla venenatis. In pede mi, aliquet sit amet euismod inauc\r\n\r\n</div>\r\n[/grid_6][clear][/grid_12][clear][spacer][grid_12]\r\n<h2>Our Sponsors</h2>\r\n[grid_3 alpha]<a href=\"#\"><img class=\"alignnone size-full wp-image-488\" title=\"sponsors-img1\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img1.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][grid_3]<a href=\"#\"><img class=\"alignnone size-full wp-image-489\" title=\"sponsors-img2\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img2.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][grid_3]<a href=\"#\"><img class=\"alignnone size-full wp-image-490\" title=\"sponsors-img3\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img3.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][grid_3 omega]<a href=\"#\"><img class=\"alignnone size-full wp-image-491\" title=\"sponsors-img4\" alt=\"\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/sponsors-img4.png\" width=\"221\" height=\"151\" /></a>\r\n<h5><a href=\"#\">Go to Our Site</a></h5>\r\n[/grid_3][/grid_12][clear]\r\n[second_content][grid_9]\r\n<h4>Our Approach</h4>\r\n<h6 class=\"color-1\">Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Praesent vestibulum molestie lacus. Aenean nonummy hendr mauris. Phasellus porta. Fusce suscipit varius mi.</h6>\r\nCum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi nunc odio, gravida at, cursus nec, luctus a, lorem. Maecenas tristique orci ac sem. Duis ultricies pharetra magna. Donec accumsan malesuada orci. Donec sit amet eros. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Mauris fermentum dictum magna. Sed laoreet aliquam leo. Ut tellus dolor, dapibus eget, elementum.\r\n\r\n<a class=\"link-1\" href=\"adipisicing-elit/donec-tempor-libero/\">Read more</a>[/grid_9][grid_3]\r\n<h4>Testimonials</h4>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"25\"] [/grid_3][clear][/second_content]','About','','inherit','closed','open','','5-revision-v1','','','2013-01-06 23:48:39','2013-01-06 23:48:39','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-77/',0,'revision','',0),(374,1,'2012-05-18 13:10:29','2012-05-18 13:10:29','[grid_8]\r\n<h2>Why Choose Us</h2>\r\n[dropcap]1[/dropcap] <a href=\"#\">Sern amet port gaslelis milaie.</a>\r\nAdicing eesque sed dolor. Aliqua ngue ferme ntum nisl.\r\n\r\n[sm_hr]\r\n\r\n[dropcap]2[/dropcap] <a href=\"#\">Fasaslelis milaie ster lorem.</a>\r\nAdicing eesque sed dolor. Aliqua ngue ferme ntum nisl.\r\n\r\n[sm_hr]\r\n\r\n[dropcap]3[/dropcap] <a href=\"#\">Sern amet port gaslelis milaie.</a>\r\nAdicing eesque sed dolor. Aliqua ngue ferme ntum nisl.\r\n\r\n[spacer]\r\n<h2>Testimonials</h2>\r\n[recenttesti num=\"2\" thumb=\"false\" excerpt_count=\"24\"]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Our Mission</h2>\r\n<h5>Egue fermentum nisl. Mes cuml dia. Sed in lacus ut enim apiscing aliiqt sit amet euismod inuctor ut ligulaam dapibus tincdunt mtsent justo dolor lobortr ac lorl umsed ante.</h5>\r\nDonec sagittieis purusperspiciatis unom iste natus error sit votatem accloremque laudantiu totam rem aperaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo.\r\nNemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit sed quia conuntur magni dolores eos qui rationeoluptatem sequi nesciunt. Neque papibus tinc.\r\n\r\n[button text=\"more\" link=\"#\"]\r\n\r\n[spacer]\r\n<h2>Meet Our Work Team</h2>\r\n[recent_posts num=\"6\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_width=\"174\" thumb_height=\"174\" excerpt_count=\"12\" custom_class=\"team\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]','About','','inherit','closed','open','','5-revision-v1','','','2012-05-18 13:10:29','2012-05-18 13:10:29','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-39/',0,'revision','',0),(134,1,'2011-07-14 21:43:33','2011-07-14 21:43:33','Brad has been assisting me with a complete health program for just over 3 years. He is obviously pretty good otherwise I would not be keeping my regular 6am rain, hail or shine / summer and winter PT sessions! Whilst I still have a long way to go, I enjoy Brad\'s guidance and ongoing tuition. I have finished a half marathon and will look to take on a proper one within the year. Brad\'s knowledge in nutrition and especially posture has meant that my sessions with him are not all blood, sweat and tears but rather personal tailored and properly supervised.','Testimonial #1','','publish','closed','closed','','testimonial-1','','','2013-04-05 04:27:56','2013-04-05 04:27:56','',0,'http://balancehealthprograms.com.au/?post_type=testi&#038;p=134',0,'testi','',0),(545,1,'2013-01-07 01:36:45','2013-01-07 01:36:45','Brad has the ability to make you feel like you are his sole client, his focus only upon you. His programmes are specifically tailored to allow you to reach your goals - whether they be losing weight or running a marathon. He is always positive, encouraging and is determined to see you succeed. Brad is the most positive person I have met and I owe him a huge debt of gratitude for opening the doors to opportunity.','Testimonial #4','','publish','closed','closed','','545','','','2013-04-05 04:27:29','2013-04-05 04:27:29','',0,'http://balancehealthprograms.com.au/?post_type=testi&#038;p=545',0,'testi','',0),(135,1,'2013-04-05 04:28:56','2013-04-05 04:28:56','Brad has been assisting me with a complete health program for just over 3 years. He is obviously pretty good otherwise I would not be keeping my regular 6am rain, hail or shine / summer and winter PT sessions! Whilst I still have a long way to go, I enjoy Brad\'s guidance and ongoing tuition. I have finished a half marathon and will look to take on a proper one within the year. Brad\'s knowledge in nutrition and especially posture has meant that my sessions with him are not all blood, sweat and tears but rather personal tailored and properly supervised.','Testimonial #1','','inherit','closed','open','','134-autosave','','','2013-04-05 04:28:56','2013-04-05 04:28:56','',134,'http://balancehealthprograms.com.au/uncategorized/134-autosave/',0,'revision','',0),(546,1,'2013-01-07 01:38:05','2013-01-07 01:38:05','Brad has the ability to make you feel like you are his sole client, his focus only upon you. His programmes are specifically tailored to allow you to reach your goals - whether they be losing weight or running a marathon. He is always positive, encouraging and is determined to see you succeed. Brad is the most positive person I have met and I owe him a huge debt of gratitude for opening the doors to opportunity.','Testimonial #4','','inherit','closed','open','','545-autosave','','','2013-01-07 01:38:05','2013-01-07 01:38:05','',545,'http://balancehealthprograms.com.au/uncategorized/545-autosave/',0,'revision','',0),(136,1,'2011-07-14 21:51:41','2011-07-14 21:51:41','Brad has all the ingredients of a great coach. He has extensive knowledge and enormous enthusiasm to help you reach your goal. Brad combines these elements with a desire to understand what is happening in your life. He can tailor a fitness program to blend with your busy career and lifestyle. He is readily accessible and his friendly personality will make your fitness challenge an enjoyable journey.','Testimonial #2','','publish','closed','closed','','testimonial-2','','','2013-04-05 04:27:49','2013-04-05 04:27:49','',0,'http://balancehealthprograms.com.au/?post_type=testi&#038;p=136',0,'testi','',0),(137,1,'2011-07-14 21:51:55','2011-07-14 21:51:55','I have always aspired for a level of health &amp; fitness in my adult life. Through many years of gyms &amp; training regimes I can attest that Brad Pamp has delivered to me the most satisfying results. From diet, technique, mental approach and recovery Brad\'s training philosophies have enabled me to achieve personal milestones once thought improbable.\r\n\r\nBrad\'s holistic approach to health &amp; fitness will improve anyone\'s well-being, regardless of their natural ability or level of vitality. The training programs I have used with Brad are subtly balanced and most critically avoid the risk of \"burnout\". The objectives are realistic while ultimately delivering satisfying outcomes.\r\n\r\nI commend Brad Pamp to anyone interested in improving their life through a clever, considered health and fitness methodology. Once you start with Brad you will be amazed how you circumstances will improve and Brad will be there along the way to ensure your progress is positive &amp; productive .','Testimonial #3','','publish','closed','closed','','testimonial-3','','','2013-04-05 04:27:40','2013-04-05 04:27:40','',0,'http://balancehealthprograms.com.au/?post_type=testi&#038;p=137',0,'testi','',0),(573,1,'2012-05-25 13:14:02','2012-05-25 13:14:02','','Home','','inherit','closed','open','','203-revision-3','','','2012-05-25 13:14:02','2012-05-25 13:14:02','',203,'http://balancehealthprograms.com.au/uncategorized/203-revision-3/',0,'revision','',0),(574,1,'2013-03-05 00:17:18','2013-03-05 00:17:18','<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/nEkvYrHI-Lo\" width=\"489\" height=\"275\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><a href=\"http://balancehealthprograms.com.au/phase3/\"><img class=\"alignleft wp-image-2265 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/COACH-300x169.jpg\" alt=\"COACH\" width=\"300\" height=\"169\" /></a> <span style=\"color: #993366;\"><em><strong>Brad Pamp Coaching</strong></em></span></h5>\r\n<h5><span style=\"color: #993366;\"><em><strong>Monthly block Programs</strong></em></span></h5>\r\n<h5><span style=\"color: #993366;\"><em><strong>No long term commitment</strong></em></span></h5>\r\n<h5><span style=\"color: #993366;\"><em><strong>Click Coaching</strong> </em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><a href=\"http://balancehealthprograms.com.au/phase1/\"><img class=\"alignleft wp-image-2266\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/RUNNIN-300x141.jpg\" alt=\"RUNNIN\" width=\"300\" height=\"141\" /></a><span style=\"color: #008080;\"><em><strong>Running Efficiency Program</strong></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>2 session workshop</strong></em></span></h5>\r\n<h5><em><span style=\"color: #008080;\"><strong>Click on icon</strong></span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong><a href=\"http://www.bp28dayprogram.com.au/\"><img class=\"alignleft wp-image-2221 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hvhvv-300x225.jpg\" alt=\"hvhvv\" width=\"300\" height=\"225\" /></a></strong></h5>\r\n<h5><span style=\"color: #3366ff;\"><em><strong>Define your Optimum Food Balance</strong></em></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><em><strong>Balance your gut health first</strong></em></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><em><strong>Click on Food icon</strong></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\r\n<a href=\"http://balancehealthprograms.com.au/welcome-to-team-bp/\" target=\"_blank\"><img class=\"alignright wp-image-2301 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/team-app-300x169.jpg\" alt=\"team app\" width=\"300\" height=\"169\" /></a>\r\n<h5><span style=\"color: #339966;\"><em><strong>TEAM BP</strong></em></span></h5>\r\n<h5><span style=\"color: #339966;\"><em><strong>Join my Team - click on Team App</strong></em></span></h5>\r\n<h5><span style=\"color: #339966;\"><em><strong>Members only daily updates</strong></em></span></h5>\r\n<h5><span style=\"color: #339966;\"><em><strong>Health tips, blogs, news, motivation</strong> </em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/\"><img class=\"aligncenter wp-image-2305\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blogs.jpg\" alt=\"blogs\" width=\"310\" height=\"96\" /></a>\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','BRAD PAMP COACHING - since 1989','','publish','closed','open','','home-2','','','2015-05-27 01:34:14','2015-05-27 01:34:14','',0,'http://balancehealthprograms.com.au/?page_id=574',0,'page','',0),(2252,2,'2015-05-13 09:52:58','2015-05-13 09:52:58','<div align=\"center\"></div>\r\n<h2><span style=\"color: #993366;\"><em><strong><span style=\"color: #008080;\">NOTE</span> - MY WEBSITE IS UNDER CONSTRUCTION - THE NEW WEBSITE WILL BE LAUNCHED 18TH MAY.</strong></em></span></h2>\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-05-13 09:52:58','2015-05-13 09:52:58','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1450,2,'2014-04-17 01:28:41','2014-04-17 01:28:41','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\nhttps://www.youtube.com/watch?v=TJXLDlAkIQw\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\">https://www.youtube.com/watch?v=g7B5IHtUXFg</p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-04-17 01:28:41','2014-04-17 01:28:41','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1449,2,'2014-04-17 01:27:19','2014-04-17 01:27:19','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p class=\"quote\" style=\"text-align: left;\">https://www.youtube.com/watch?v=TJXLDlAkIQw</p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\">https://www.youtube.com/watch?v=g7B5IHtUXFg</p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-04-17 01:27:19','2014-04-17 01:27:19','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1441,2,'2014-04-16 06:24:46','2014-04-16 06:24:46','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n\r\n<div style=\"padding-left: 30px;\"></div>\r\n<p style=\"text-align: center; font-size: x-large;\">https://www.youtube.com/watch?v=TJXLDlAkIQw</p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\">https://www.youtube.com/watch?v=g7B5IHtUXFg</p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-04-16 06:24:46','2014-04-16 06:24:46','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1234,1,'2013-04-10 03:50:59','2013-04-10 03:50:59','<p class=\"quote\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</p>\r\n\r\n<div style=\"padding-left: 30px;\"></div>\r\n<h1 style=\"text-align: center; font-size: x-large;\">So why my method?</h1>\r\n<p style=\"text-align: justify;\">For 23 years I have analysed, practiced, trained, raced and coached all things running.</p>\r\n<p style=\"text-align: justify;\"><strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat my way through every event from 4km community runs to the World Championship Hawaii Ironman Triathlon. I have coached over 400 people to complete their first half marathon, over 200 people to complete their first full marathon, 100’s of people to complete triathlons of all distances, and countless others to compete in running based sports. Many of those I have coached, simply want to revel in the self gratification of completing their race. Others have used running events as the vehicle to improve their health. Then there are those who use my experience to take their performance to their optimum, with the ultimate goal of racing to win.</p>\r\n<p style=\"text-align: justify;\">If I were to narrow it down to the one thing experience and education has taught me, it’s that there is a<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running related goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is essential for you.</p>\r\n<p style=\"text-align: center;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2>My method has three defined stages;</h2>\r\n<div id=\"phasestbl\">\r\n    <div>\r\n        <strong>[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"] </strong>Learn &amp; practice. This phase is where you reach your most efficient running technique\r\n        <img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" />\r\n    </div>\r\n    <div>\r\n        [button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]Determine your most effective intensity while practicing, training, and racing – learning control and monitoring how hard you work.\r\n    </div>\r\n    <div>\r\n        [button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]</strong></strong></strong>A program that is periodised and tailored around your lifestyle (with special consideration to lifestyle stresses and challenges), your exercises &amp; running history, current health status, and your future running interests and goals.\r\n    </div>\r\n</div>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-04-10 03:50:59','2013-04-10 03:50:59','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-104/',0,'revision','',0),(1203,1,'2013-04-10 03:14:06','2013-04-10 03:14:06','<p class=\"quote\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</p>\r\n\r\n<div style=\"padding-left: 30px;\"></div>\r\n<h1 style=\"text-align: center; font-size: x-large;\">So why my method?</h1>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n<p style=\"text-align: center;\"><iframe src=\"http://www.youtube.com/embed/suUjhlVWMWA\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2>My method has three defined stages;</h2>\r\n<table class=\"phasestbl\">\r\n<tbody>\r\n<tr>\r\n<td><strong>[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"] </strong>\r\n\r\nLearn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/phase1/\">\r\n<img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></a></td>\r\n<td><strong><strong>[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]</strong></strong>\r\n\r\nDetermine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.</td>\r\n<td><strong><strong><strong>[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]</strong></strong></strong>\r\n\r\nA program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.</td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2013-04-10 03:14:06','2013-04-10 03:14:06','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-100/',0,'revision','',0),(604,1,'2013-03-05 01:34:33','2013-03-05 01:34:33','<h3>Coaching To Run: For Enjoyment, To Race, For Life</h3>\r\nBrad Pamp – 23yrs Coaching\r\n<blockquote>“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</blockquote>\r\n[table id=1 /]\r\n<h2>So why my method?</h2>\r\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\r\n\r\n<strong>Experience</strong> has taught me how to coach running best. I have studied, trained and most importantly sweat\r\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\r\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\r\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\r\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\r\ngratification of completing their race. Others have used running events as the vehicle to improve their\r\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\r\nultimate goal of racing to win.\r\n\r\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\r\na<strong> clear process</strong> everyone should follow in order to reach their goals. If you want to reach your running\r\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\r\nessential for you.\r\n\r\n&lt;h5&gt;My method has three defined stages;&lt;/h5&gt;\r\n\r\n<strong>1. The Free Fallin Running Method.</strong> Learn &amp; practice. This phase is where you reach your most\r\nefficient running technique.\r\n\r\n<strong>2. Intensity.</strong> Determine your most effective intensity while practicing, training, and racing – learning\r\ncontrol and monitoring how hard you work.\r\n\r\n<strong>3. Personally Designed Plan.</strong> A program that is periodised and tailored around your lifestyle (with\r\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\r\nhealth status, and your future running interests and goals.\r\n<h3>Follow this process and give yourself every chance of achieving your\r\npersonal goals.</h3>\r\n<em>Please click on each phase for more information</em>','Balance Health Programs','','inherit','closed','open','','574-revision-v1','','','2013-03-05 01:34:33','2013-03-05 01:34:33','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision-13/',0,'revision','',0),(787,1,'2013-03-10 05:40:07','2013-03-10 05:40:07','','BHP coaching','','inherit','closed','open','','bhp-coaching-2','','','2013-03-10 05:40:07','2013-03-10 05:40:07','',0,'http://balancehealthprograms.com.au/wp-content/uploads/BHP-coaching1.png',0,'attachment','image/png',0),(788,1,'2013-03-10 05:40:08','2013-03-10 05:40:08','','BenefitsBHPcoaching','','inherit','closed','open','','benefitsbhpcoaching-2','','','2013-03-10 05:40:08','2013-03-10 05:40:08','',0,'http://balancehealthprograms.com.au/wp-content/uploads/BenefitsBHPcoaching1.png',0,'attachment','image/png',0),(575,1,'2013-03-05 00:16:27','2013-03-05 00:16:27','Balance Health Programs\n\nCoaching to Run: for enjoyment, to race, for life\n\nBrad Pamp – 23yrs Coaching\n\n“Every morning in Africa, a gazelle wakes up. It knows it must run\nfaster than the fastest lion or it will be killed…Every morning a lion\nwakes up, it knows it must outrun than the slowest gazelle or it will\nstarve to death. It doesn’t matter if you are a lion or a gazelle… When\nthe sun comes up you’d better be running”\n\nBrad Pamp Coaching Method;\n\nBENEFITS OF BHP COACHING\nAvoid running pain\nEnjoy the process of running\nLook forward to running\nReach your most ideal body weight for frame\nImproved posture\nBalance stress\nImprove bone integrity\nStrengthen self confidence\nMaintain and improve heart and lung health\nMature your immune health\nRetain &amp; heighten coordination\nExperience the runners high – endorphin rush\nVariety in training\n\nSo why my method?\n\nFor 23 years I have analysed, practiced, trained, raced and coached all things running.\n\nExperience has taught me how to coach running best. I have studied, trained and most importantly sweat\nmy way through every event from 4km community runs to the World Championship Hawaii Ironman\nTriathlon. I have coached over 400 people to complete their first half marathon, over 200 people to\ncomplete their first full marathon, 100’s of people to complete triathlons of all distances, and countless\nothers to compete in running based sports. Many of those I have coached, simply want to revel in the self\ngratification of completing their race. Others have used running events as the vehicle to improve their\nhealth. Then there are those who use my experience to take their performance to their optimum, with the\nultimate goal of racing to win.\n\nIf I were to narrow it down to the one thing experience and education has taught me, it’s that there is\na clear process everyone should follow in order to reach their goals. If you want to reach your running\nrelated goals, want to avoid unnecessary running challenges (injury, illness or burnout) my method is\nessential for you.\n\nBHP COACHING IS FOR THOSE, WHO WISH TO;\nRun around the block with your kids\nComplete a 4km fun run\nParticipate in your kids sport\nComplete a short distance triathlon\nComplete a 10km community event\nCompete in a 10km race\nFinish a 21km Half-marathon\nCompete in an Olympic distance triathlon\nComplete your first full 42km Marathon\nFinish top 10 in a Half-marathon\nBreak 3hrs for a marathon\nRun the entire 42km in an Ironman triathlon\nRun fast and WIN\n\nMy method has three defined stages;\n\n1. The Free Fallin Running Method. Learn &amp; practice. This phase is where you reach your most\nefficient running technique.\n\n2. Intensity. Determine your most effective intensity while practicing, training, and racing – learning\ncontrol and monitoring how hard you work.\n\n3. Personally Designed Plan. A program that is periodised and tailored around your lifestyle (with\nspecial consideration to lifestyle stresses and challenges), your exercises &amp; running history, current\nhealth status, and your future running interests and goals.\n\nFollow this process and give yourself every chance of achieving your\npersonal goals.\n\nPlease click on each phase for more information','Home 2','','inherit','closed','open','','574-revision-v1','','','2013-03-05 00:16:27','2013-03-05 00:16:27','',574,'http://balancehealthprograms.com.au/uncategorized/574-revision/',0,'revision','',0),(144,1,'2011-07-14 21:33:00','2011-07-14 21:33:00','[grid_16]\r\n<h2>About us in a nutshell</h2>\r\n<img class=\"alignleft size-medium wp-image-59\" title=\"slide11\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide11-300x143.jpg\" alt=\"\" width=\"300\" height=\"143\" />Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, tota mi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo.\r\n\r\nNemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed mi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed. Mauris posuere, nisi vel vehicula pellentesque, libero lacus egestas ante, a bibendum mauris mi ut diam. Duis arcu odio, tincidunt eu dictum interdum, sagittis quis dui.\r\n\r\n[button text=\"more info\" link=\"#\"] [button text=\"proposal for you\" link=\"#\"]\r\n\r\n[/grid_16]\r\n\r\n[grid_8]\r\n<h2>Categories:</h2>\r\n<dl><dt>Furniture</dt><dd>Vestibulum iaculis lacinia est. Proin dictu consequat onsectetuer adipiscing elit. Pellentesque sed dolor.</dd><dt>Design</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat quam congue fermen.</dd><dt>Graphics</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat congue fermen.</dd></dl>[/grid_8]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_8]\r\n<h2>Testimonial</h2>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"32\"]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Work team</h2>\r\n[recent_posts num=\"4\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_size=\"small-post-thumbnail\" excerpt_count=\"11\" custom_class=\"team\" more_link=\"http://localhost/wp_tm/14409/about/team/\" more_text=\"read more\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]','About','','inherit','closed','open','','5-revision-v1','','','2011-07-14 21:33:00','2011-07-14 21:33:00','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-9/',0,'revision','',0),(145,1,'2011-07-14 22:01:19','2011-07-14 22:01:19','[grid_16]\r\n<h2>About us in a nutshell</h2>\r\n<img class=\"alignleft size-medium wp-image-59\" title=\"slide11\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide11-300x143.jpg\" alt=\"\" width=\"300\" height=\"143\" />Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, tota mi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo.\r\n\r\nNemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed mi rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt expli cabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed. Mauris posuere, nisi vel vehicula pellentesque, libero lacus egestas ante, a bibendum mauris mi ut diam. Duis arcu odio, tincidunt eu dictum interdum, sagittis quis dui.\r\n\r\n[button text=\"more info\" link=\"#\"] [button text=\"proposal for you\" link=\"#\"]\r\n\r\n[/grid_16]\r\n\r\n[grid_8]\r\n<h2>Categories:</h2>\r\n<dl><dt>Furniture</dt><dd>Vestibulum iaculis lacinia est. Proin dictu consequat onsectetuer adipiscing elit. Pellentesque sed dolor.</dd><dt>Design</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat quam congue fermen.</dd><dt>Graphics</dt><dd>Vestibulum iaculis lacinia est. Proin dictum elementum velit. Fusce euismod consequat congue fermen.</dd></dl>[/grid_8]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_8]\r\n<h2>Testimonial</h2>\r\n[recenttesti num=\"1\" thumb=\"false\" excerpt_count=\"32\"]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Work team</h2>\r\n[recent_posts num=\"4\" type=\"team\" meta=\"false\" thumb=\"true\" thumb_size=\"small-post-thumbnail\" excerpt_count=\"11\" custom_class=\"team\" more_link=\"#\" more_text=\"read more\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]','About','','inherit','closed','open','','5-revision-v1','','','2011-07-14 22:01:19','2011-07-14 22:01:19','',5,'http://balancehealthprograms.com.au/uncategorized/5-revision-10/',0,'revision','',0),(1298,2,'2013-04-28 03:44:21','2013-04-28 03:44:21','Please check back to this page frequently.  I will post who\'s doing what\r\n\r\n<em><strong>IRONMAN NEW ZEALAND - March 3rd 2013</strong></em>\r\n\r\n<strong>Nick Winberg</strong> - Superb swim bike leading into our newly developed super run.  Weird &amp; wonderful cramps from nowhere crippled chances of qualifying - but the trooper Nick is, he found a way to get home mid -10hrs.  Legend effort when it doesn\'t all go your way - that\'s Ironman\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM.jpg\"><img class=\"alignnone size-medium wp-image-1280\" alt=\"NICK W IM\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM-300x200.jpg\" width=\"300\" height=\"200\" /></a>\r\n\r\n<strong><em>6 FT TRACK 46KM MARATHON - March 9th 2013</em></strong>\r\n\r\n<em><strong>Simon Twiss</strong></em> - Perhaps one the toughest one-day races on the planet.  Twisty trained the house down for this one - including a change in nutritional habits.  Finishing this race is huge - Well done Twisty - nailed it\r\n\r\n<span style=\"color: #000000;\"><em><strong>ATACAMA DESERT MARATHON - March 12th 2013</strong></em></span>\r\n\r\n<em><strong>Richard Bray</strong></em> - 250km Race across the Chillian desert - enough said <a href=\"http://richardcbray.com/\">http://richardcbray.com/</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\"><img class=\"alignnone size-full wp-image-1265\" alt=\"ZBRAY 1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\" width=\"300\" height=\"198\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\"><img class=\"alignnone size-full wp-image-1266\" alt=\"ZBRAY 3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\" width=\"300\" height=\"202\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4.jpg\"><img class=\"alignnone size-medium wp-image-1267\" alt=\"ZBRAY 4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4-300x161.jpg\" width=\"300\" height=\"161\" /></a>\r\n\r\n<em><strong>IRONMAN MELBOURNE - March 25th 2013</strong></em>\r\n\r\n<em><strong>Stacey Anton</strong></em> - First time Ironman finisher - and smashed it.  As planned, and understanding Stace has a killer run, we held back all day till hit the 42.2.kms.  At the point Stace threw down a 3.20 marathon - giddy up.  Well done mate\r\n\r\n<em><strong>Alex Thorpe</strong> </em>- I don\'t want to whinge, but the lack of, and cheated swim crippled the 50 minute swim boys.  AT would have been 20km up the road before opposition got out of the water.  Blah, blah, blah, He held it together and ran beautifully.  3.20-odd marathon - Champion\r\n\r\n<em><strong>Drew Reece</strong></em> - Another fish robbed of placings - but the show piece was his run.  I must admit was a seriously pumped following his run efforts - entered the cave @ 30km but came out of it where others stayed in for the night.  Well done mate - v proud of your ballsy effort.  Oh, and he\'s also pretty proud of his \"best abs on course award\" - donated by a chap called Barry\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN.jpg\"><img class=\"alignnone size-medium wp-image-1257\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN-200x300.jpg\" width=\"200\" height=\"300\" /></a>\r\n\r\n<em><strong>Phil Lynch</strong> </em>- Super strong cyclist but got thrown a doosey 20kms into the ride.  Cramp central - \"what the\".  No panic - jump off, quick stretch, fuel lightly, easy away -build up to full pace - problem solved.  Yet another pitch perfect run - golden technique.  \"You are an Ironman\"\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\"><img class=\"alignnone size-full wp-image-1177\" alt=\"PHIL LYNCH\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>George Maltezos</strong></em> - Another first timer, and what a race.  It was  never going to be an issue mentally - GM has that sorted - as most BP athletes do.  Anyone who can hit 3hrs straight on a treadmill without music or visuals can do IM any day.  Congrats George - so pumped for ya!\r\n\r\n<em><strong>Nick Souter</strong></em> - Boofhead fell from a horse 10 weeks from race day - smashing rips &amp; shoulder - deluxe.  However, belief, commitment, determination = Hawaii 2013, oh and podium in 30-34 AG - enough said.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635.jpg\"><img class=\"alignnone size-medium wp-image-1175\" alt=\"8\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635-199x300.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>Nigel Bond</strong></em> - swim aside - a PB for Mr Bond.  A few bike issue, but hit the run well.  Congrats mate - nexxxxxxxxt!\r\n\r\n<em><strong>Chris James</strong></em> - \"You are an Ironman CJ\" - congratulations mate.  BP prediction - next race will go close to podium and will qualify.  Machine on the bike, serious strong runner - and prepared to comply with BP\'s brain fight repeat sets - everyweek - mark my words - will nail them next race.\r\n\r\n&nbsp;\r\n\r\n<em><strong>CANBERRA MARATHON - April 14 2013</strong></em>\r\n\r\n<strong><em>Michael Hughes</em></strong> - firstly, Hughsey trained up a storm for last years cancelled New York Marathon - <em>grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr</em>.  So we penned in our Canberra 2013.  Trust me he was ready.  Like everyone else on this page, Hughsey entered the Dark Place Hotel @ 31km - but trust me, because I was there, he pulled himself out and ran the  entire way home holding pitch perfect form.  1, 2, 3, 4, 1, 2, 3, 4 - fk this , 1, 2, 3, 4 - Congratulations competitor 265 - you are a finisher.  legend effort Hughsey - ticked the box\r\n\r\n<em><strong>David Elton</strong></em> - Heart &amp; lung fitness ain\'t gunna be an issue for one of the better trumpet players in this country - true.  Simply, if I am typing PB on this page - you win.   Yes sir, with the heat rising sharply in the last hour, Dave held it together to bring home a 3.35 finish.  And the winner is........................\r\n\r\n<em><strong>Will Buttigieg</strong> </em>- WB\'s first time over the doyen of footraces, and, with only 1 x 3 hour training run under his belt we opted for the 9 min run /1 min walk method.  Wow, holding this formula religiously for the first 32kms, I think he spooked himself, and (only for a brief moment) - ME, as to how well he was going.  As per normal he checked into the Hotel @ 33.5kms, and gave me that screwed face you see in that new soy milk ad - but never complained verbally.  Like all of us - how found a way to convince his body it was good enough to get home - and home he did - some 30 mins quicker than expected - major WIN.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318.jpg\"><img class=\"alignnone size-medium wp-image-1258\" alt=\"WB &amp; MH POST MARA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318-224x300.jpg\" width=\"224\" height=\"300\" /></a>\r\n\r\nWillie &amp; Hughsey just finished the Canberra Marathon\r\n\r\n<em><strong>CANBERRA HALF MARATHON - April 14 2013</strong></em>\r\n\r\n<em><strong>Dan Tynan</strong></em> - Dan has been challenged lately with his training - so the goal was to simply have a trot and enjoy yourself.  Quick message for everyone - now although clearly a naturally talented athlete, he simply didn\'t clock the miles in training to expect a solid result.  Well - enter brain \"belief \"power = seriously solid half mara time.  Trick your brain guys - never know what can come out - I do recommend training though.  Well done mate - gold\r\n\r\n<em><strong>Brad Pamp</strong></em> - too fat, old, broken, and weak - junk\r\n\r\n<em><strong>LUKE HARROP MEMORIAL TRIATHLON - Sprint Distance - April 14 2013</strong></em>\r\n\r\n<em><strong>Mark Preston</strong></em> - Put simply, Presto is the best swim-biker in his age in the country.  SO, we have worked overtime on run technique, lactic tolerance, speed, and pacing belief.  Enter - ran away with it - win # gzillion - but we\'ll take it - wouldn\'t mind you ticking that Hawaii box Presto before it\'s all over - hey.....just throwing it out there!\r\n\r\n<em><strong>HONORARY TEAM BP MEMBER -US Masters Winner April 14 2013</strong></em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791.jpg\"><img class=\"alignnone size-medium wp-image-1264\" alt=\"IMG_4079[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791-300x199.jpg\" width=\"300\" height=\"199\" /></a>\r\n\r\nUpcoming Events -\r\n\r\n<strong>London Marathon</strong> &gt; Richie Bray\r\n\r\n<strong>Ironman Australia</strong> &gt; Pete, Sutho, Matto, Townsy, Northo\r\n\r\n<strong>Sydney Half Marathon</strong> &gt; David, Chris, Willie, Andrew C, Sharpey, Ed, GIla, JL, Mobes, Presto, Matty T, Mick E, Regie, Neil, David B, Pete W, Nick S, Daz, Hedgey, Griff, Toya, Damian, Bondy, Jess\r\n\r\n<strong>Ironman Cairns</strong> &gt; Browney, Ronan Z\r\n\r\nPlease check back soon for more info','Team BP','','inherit','closed','open','','1094-revision-v1','','','2013-04-28 03:44:21','2013-04-28 03:44:21','',1094,'http://balancehealthprograms.com.au/uncategorized/1094-revision-22/',0,'revision','',0),(169,1,'2011-08-30 11:28:22','2011-08-30 11:28:22','[grid_12]\r\n<h2>Privacy Policy</h2>\r\nMorbi pretium pretium adipiscing. Phasellus nisl arcu, faucibus ornare commodo a, molestie a nibh. Mauris rutrum quam id dolor tempus pretium. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed gravida adipiscing scelerisque. Sed mollis, nisl volutpat interdum iaculis, diam libero hendrerit tellus, et dictum leo tortor nec nisi. In eu lacinia risus. Cras dolor mi, placerat in malesuada eget, luctus sit amet sem. Etiam fringilla urna sit amet sapien suscipit cursus. Nulla tristique pretium sapien in ornare. Ut urna arcu, cursus a venenatis a, accumsan at elit.\r\n\r\nAenean lacinia, nulla nec faucibus egestas, libero arcu iaculis massa, et ullamcorper nisi enim ac erat. Phasellus quis magna id magna imperdiet dapibus. Morbi pulvinar dignissim tristique. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Nunc fermentum sagittis tortor at placerat. Integer mollis adipiscing orci, id molestie elit aliquam at. Sed tincidunt mi eget tortor sodales non aliquet magna fermentum. Phasellus cursus orci eu tellus auctor blandit. Suspendisse potenti.\r\n\r\nDuis volutpat pulvinar urna ac mollis. Nulla dapibus, lacus vel malesuada ullamcorper, leo mauris lobortis velit, eget tristique dolor ipsum id nulla. Aliquam consequat turpis sed justo varius nec pellentesque nunc pretium. Morbi hendrerit dignissim ligula id molestie. Donec elementum turpis sit amet sapien convallis eget lobortis lectus porttitor. Mauris vel purus eget libero pretium aliquet. Fusce at nunc a metus venenatis tristique. Maecenas eget metus et nulla malesuada blandit eu at purus. Curabitur pharetra, neque a vestibulum pharetra, tortor leo porttitor nisl, vitae bibendum elit ligula eget felis. Cras eu lorem justo, eget lobortis mi. Aliquam sem lacus, consectetur a adipiscing quis, tincidunt in libero. Curabitur volutpat dictum nunc, et sodales lacus malesuada quis.\r\n\r\nPraesent lacinia congue velit vitae mollis. Phasellus porta viverra volutpat. Vestibulum turpis lacus, volutpat quis adipiscing sit amet, aliquet ac dui. Quisque mauris nulla, condimentum sit amet vestibulum nec, ornare quis massa. Curabitur dignissim adipiscing nunc eget consequat. Aliquam a sapien enim, ut tristique nulla. Nam iaculis erat quis purus tincidunt dapibus. Aliquam vitae ante ut dolor pretium rutrum eu at sapien. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Fusce malesuada massa urna, ac feugiat tellus. Vivamus eget aliquam odio.\r\n\r\nPellentesque aliquet libero eu arcu iaculis ut consequat sapien euismod. Nam eget ligula ut felis vulputate bibendum ac fringilla ligula. Sed in dui mi, consequat facilisis magna. In hac habitasse platea dictumst. Donec tristique faucibus suscipit. Maecenas semper condimentum quam sed rhoncus. Pellentesque quis sem eget orci tincidunt iaculis. Phasellus ornare, odio a rhoncus bibendum, nunc enim congue eros, vel gravida mauris leo eu metus.\r\n\r\nVestibulum sit amet feugiat metus. Aliquam egestas, urna at mattis convallis, metus erat malesuada libero, non tincidunt urna est sed tortor. Donec tristique eros non magna gravida vitae adipiscing arcu rhoncus. Etiam a consectetur nisi. Quisque et ante nibh. Curabitur bibendum, justo at eleifend euismod, turpis urna vestibulum arcu, non sagittis erat massa at arcu. Maecenas eget nunc eu risus elementum lobortis eu at metus. Sed id mauris vel lacus pretium vestibulum. Nam lacinia rutrum quam, tristique condimentum lacus ultrices nec.\r\n\r\nSuspendisse potenti. Phasellus et imperdiet mauris. Sed in enim eget erat rutrum tristique. Curabitur sollicitudin interdum dui quis fermentum. Maecenas consectetur pharetra tristique. Mauris ipsum quam, faucibus ut dictum luctus, eleifend vel ante. Vivamus pulvinar metus id mi malesuada sed dictum odio eleifend. Ut nibh nibh, iaculis sed dignissim vitae, euismod quis ante. Quisque scelerisque, velit id pellentesque elementum, ante leo volutpat risus, id molestie velit est eu lectus.\r\n\r\nE-mail:<a href=\"mailto:info@demolink.org\">info@demolink.org</a>\r\n\r\n[/grid_12]\r\n\r\n&nbsp;\r\n<div class=\"second_content\">\r\n<div class=\"container_12 clearfix\">\r\n<div class=\"grid_9 \">\r\n<h4>Testimonials</h4>\r\n<h5><span style=\"color: #ffffff;\"><i>“Above all, Brad’s plan has allowed me to reach my most ideal weight. I raced my second half marathon 11kgs lighter which made a huge difference, particularly during the last five kilometres.”\r\n</i>– Steven Jacobson</span></h5>\r\n<h5><span style=\"color: #ffffff;\"><i>“I’ll concede, Brad’s plan took me a while to coordinate – it was a full turnaround from my pre-existing nutritional habits. But with patience, I am now a believer. I now certainly feel more energetic through my entire day and rarely feel the need to snack post dinner.”\r\n</i>– John Swan</span></h5>\r\n</div>\r\n<div class=\"clear\"></div>\r\n<div class=\"pagination\"></div>\r\n</div>\r\n</div>','Privacy Policy','','publish','closed','open','','privacy-policy','','','2013-03-14 00:20:01','2013-03-14 00:20:01','',0,'http://balancehealthprograms.com.au/?page_id=169',10,'page','',0),(1496,2,'2014-05-30 05:56:20','2014-05-30 05:56:20','<h1><span style=\"color: #993366;\"><strong>WELCOME TO TEAM BP</strong></span></h1>\r\n<h3><span style=\"color: #993366;\"><strong>Welcome guys,   </strong></span></h3>\r\n<h4><strong>Each and every week I\'ll be adding something new on this page; from relevant training articles, the latest nutritional info, Q&amp;A\'s with members or elite athletes, my full Hawaii Ironman training plan, so stay tuned for email updates!</strong></h4>\r\n&nbsp;\r\n<h4><strong>And as you all know, everyone I train or advise is heading towards an event.  Keep an eye out as I\'ll be posting my team and their goal event shortly, to keep you all motivated for what else is out there!</strong></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>Having trouble with motivation? Let\'s make this weekends session a good one - click video below!</strong></span></h4>\r\n</blockquote>\r\n<iframe src=\"//www.youtube.com/embed/Ezus9uVRIRw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe>','TEAM BP','','inherit','closed','open','','1094-revision-v1','','','2014-05-30 05:56:20','2014-05-30 05:56:20','',1094,'http://balancehealthprograms.com.au/1094-revision-v1/',0,'revision','',0),(1498,2,'2014-05-30 09:45:39','2014-05-30 09:45:39','','Training Library','','publish','closed','open','TEAMBP14','training-library','','','2014-05-30 09:45:39','2014-05-30 09:45:39','',0,'http://balancehealthprograms.com.au/?page_id=1498',0,'page','',0),(1499,2,'2014-05-30 09:45:28','2014-05-30 09:45:28','','Team Members','','publish','closed','open','TEAMBP14','team-members','','','2014-05-30 09:45:28','2014-05-30 09:45:28','',0,'http://balancehealthprograms.com.au/?page_id=1499',0,'page','',0),(1500,2,'2014-05-30 09:45:49','2014-05-30 09:45:49','','BP Hawaii Ironman Training Plan','','publish','closed','open','TEAMBP14','bp-hawaii-ironman-training-plan','','','2015-03-22 23:29:10','2015-03-22 23:29:10','',0,'http://balancehealthprograms.com.au/?page_id=1500',0,'page','',0),(1299,2,'2013-05-13 01:43:36','2013-05-13 01:43:36','','PETE ALLOTT','','inherit','closed','open','','pete-allott','','','2013-05-13 01:43:36','2013-05-13 01:43:36','',1094,'http://balancehealthprograms.com.au/wp-content/uploads/PETE-ALLOTT.docx',0,'attachment','application/vnd.openxmlformats-officedocument.wordprocessingml.document',0),(1300,2,'2013-05-13 01:30:24','2013-05-13 01:30:24','Please check back to this page frequently.  I will post who\'s doing what\r\n\r\n<em><strong>IRONMAN NEW ZEALAND - March 3rd 2013</strong></em>\r\n\r\n<strong>Nick Winberg</strong> - Superb swim bike leading into our newly developed super run.  Weird &amp; wonderful cramps from nowhere crippled chances of qualifying - but the trooper Nick is, he found a way to get home mid -10hrs.  Legend effort when it doesn\'t all go your way - that\'s Ironman\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM.jpg\"><img class=\"alignnone size-medium wp-image-1280\" alt=\"NICK W IM\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/NICK-W-IM-300x200.jpg\" width=\"300\" height=\"200\" /></a>\r\n\r\n<strong><em>6 FT TRACK 46KM MARATHON - March 9th 2013</em></strong>\r\n\r\n<em><strong>Simon Twiss</strong></em> - Perhaps one the toughest one-day races on the planet.  Twisty trained the house down for this one - including a change in nutritional habits.  Finishing this race is huge - Well done Twisty - nailed it\r\n\r\n<span style=\"color: #000000;\"><em><strong>ATACAMA DESERT MARATHON - March 12th 2013</strong></em></span>\r\n\r\n<em><strong>Richard Bray</strong></em> - 250km Race across the Chillian desert - enough said <a href=\"http://richardcbray.com/\">http://richardcbray.com/</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\"><img class=\"alignnone size-full wp-image-1265\" alt=\"ZBRAY 1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-1.png\" width=\"300\" height=\"198\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\"><img class=\"alignnone size-full wp-image-1266\" alt=\"ZBRAY 3\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-3.png\" width=\"300\" height=\"202\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4.jpg\"><img class=\"alignnone size-medium wp-image-1267\" alt=\"ZBRAY 4\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ZBRAY-4-300x161.jpg\" width=\"300\" height=\"161\" /></a>\r\n\r\n<em><strong>IRONMAN MELBOURNE - March 25th 2013</strong></em>\r\n\r\n<em><strong>Stacey Anton</strong></em> - First time Ironman finisher - and smashed it.  As planned, and understanding Stace has a killer run, we held back all day till hit the 42.2.kms.  At the point Stace threw down a 3.20 marathon - giddy up.  Well done mate\r\n\r\n<em><strong>Alex Thorpe</strong> </em>- I don\'t want to whinge, but the lack of, and cheated swim crippled the 50 minute swim boys.  AT would have been 20km up the road before opposition got out of the water.  Blah, blah, blah, He held it together and ran beautifully.  3.20-odd marathon - Champion\r\n\r\n<em><strong>Drew Reece</strong></em> - Another fish robbed of placings - but the show piece was his run.  I must admit was a seriously pumped following his run efforts - entered the cave @ 30km but came out of it where others stayed in for the night.  Well done mate - v proud of your ballsy effort.  Oh, and he\'s also pretty proud of his \"best abs on course award\" - donated by a chap called Barry\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN.jpg\"><img class=\"alignnone size-medium wp-image-1257\" alt=\"REECEY RUN\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/REECEY-RUN-200x300.jpg\" width=\"200\" height=\"300\" /></a>\r\n\r\n<em><strong>Phil Lynch</strong> </em>- Super strong cyclist but got thrown a doosey 20kms into the ride.  Cramp central - \"what the\".  No panic - jump off, quick stretch, fuel lightly, easy away -build up to full pace - problem solved.  Yet another pitch perfect run - golden technique.  \"You are an Ironman\"\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\"><img class=\"alignnone size-full wp-image-1177\" alt=\"PHIL LYNCH\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PHIL-LYNCH.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>George Maltezos</strong></em> - Another first timer, and what a race.  It was  never going to be an issue mentally - GM has that sorted - as most BP athletes do.  Anyone who can hit 3hrs straight on a treadmill without music or visuals can do IM any day.  Congrats George - so pumped for ya!\r\n\r\n<em><strong>Nick Souter</strong></em> - Boofhead fell from a horse 10 weeks from race day - smashing rips &amp; shoulder - deluxe.  However, belief, commitment, determination = Hawaii 2013, oh and podium in 30-34 AG - enough said.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635.jpg\"><img class=\"alignnone size-medium wp-image-1175\" alt=\"8\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/8-e1365573813635-199x300.jpg\" width=\"199\" height=\"300\" /></a>\r\n\r\n<em><strong>Nigel Bond</strong></em> - swim aside - a PB for Mr Bond.  A few bike issue, but hit the run well.  Congrats mate - nexxxxxxxxt!\r\n\r\n<em><strong>Chris James</strong></em> - \"You are an Ironman CJ\" - congratulations mate.  BP prediction - next race will go close to podium and will qualify.  Machine on the bike, serious strong runner - and prepared to comply with BP\'s brain fight repeat sets - everyweek - mark my words - will nail them next race.\r\n\r\n&nbsp;\r\n\r\n<em><strong>CANBERRA MARATHON - April 14 2013</strong></em>\r\n\r\n<strong><em>Michael Hughes</em></strong> - firstly, Hughsey trained up a storm for last years cancelled New York Marathon - <em>grrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr</em>.  So we penned in our Canberra 2013.  Trust me he was ready.  Like everyone else on this page, Hughsey entered the Dark Place Hotel @ 31km - but trust me, because I was there, he pulled himself out and ran the  entire way home holding pitch perfect form.  1, 2, 3, 4, 1, 2, 3, 4 - fk this , 1, 2, 3, 4 - Congratulations competitor 265 - you are a finisher.  legend effort Hughsey - ticked the box\r\n\r\n<em><strong>David Elton</strong></em> - Heart &amp; lung fitness ain\'t gunna be an issue for one of the better trumpet players in this country - true.  Simply, if I am typing PB on this page - you win.   Yes sir, with the heat rising sharply in the last hour, Dave held it together to bring home a 3.35 finish.  And the winner is........................\r\n\r\n<em><strong>Will Buttigieg</strong> </em>- WB\'s first time over the doyen of footraces, and, with only 1 x 3 hour training run under his belt we opted for the 9 min run /1 min walk method.  Wow, holding this formula religiously for the first 32kms, I think he spooked himself, and (only for a brief moment) - ME, as to how well he was going.  As per normal he checked into the Hotel @ 33.5kms, and gave me that screwed face you see in that new soy milk ad - but never complained verbally.  Like all of us - how found a way to convince his body it was good enough to get home - and home he did - some 30 mins quicker than expected - major WIN.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318.jpg\"><img class=\"alignnone size-medium wp-image-1258\" alt=\"WB &amp; MH POST MARA\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/WB-MH-POST-MARA-e1366096746318-224x300.jpg\" width=\"224\" height=\"300\" /></a>\r\n\r\nWillie &amp; Hughsey just finished the Canberra Marathon\r\n\r\n<em><strong>CANBERRA HALF MARATHON - April 14 2013</strong></em>\r\n\r\n<em><strong>Dan Tynan</strong></em> - Dan has been challenged lately with his training - so the goal was to simply have a trot and enjoy yourself.  Quick message for everyone - now although clearly a naturally talented athlete, he simply didn\'t clock the miles in training to expect a solid result.  Well - enter brain \"belief \"power = seriously solid half mara time.  Trick your brain guys - never know what can come out - I do recommend training though.  Well done mate - gold\r\n\r\n<em><strong>Brad Pamp</strong></em> - too fat, old, broken, and weak - junk\r\n\r\n<em><strong>LUKE HARROP MEMORIAL TRIATHLON - Sprint Distance - April 14 2013</strong></em>\r\n\r\n<em><strong>Mark Preston</strong></em> - Put simply, Presto is the best swim-biker in his age in the country.  SO, we have worked overtime on run technique, lactic tolerance, speed, and pacing belief.  Enter - ran away with it - win # gzillion - but we\'ll take it - wouldn\'t mind you ticking that Hawaii box Presto before it\'s all over - hey.....just throwing it out there!\r\n\r\n<em><strong>HONORARY TEAM BP MEMBER -US Masters Winner April 14 2013</strong></em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791.jpg\"><img class=\"alignnone size-medium wp-image-1264\" alt=\"IMG_4079[1]\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_40791-300x199.jpg\" width=\"300\" height=\"199\" /></a>\r\n\r\n<strong>London Marathon</strong> &gt; Richie Bray - always going to be tough backing up after 250km through a desert.  And yes, the machine did find to tough.  Lesson learn\'t for all of us - rest up after A-Priority races &gt; body &amp; mind both crave rest &amp; recovery - well done Richie boy\r\n\r\n<strong>Ironman Australia</strong> &gt;\r\n\r\n<em><strong>Pete Allott</strong></em> - ohhhhhhh PA!!, a cracking PB - which, as we all know - we take every time, but if it wasn\'t for gear lever snapping off (locked in the big ring - ouch!)- and a draft penalty (one of the first racers I\'ve actually heard concede their guilt - gotta concentrate guys - so easy to creep up on the rider in front when your head is down).  Anyway, seriously awesome confidence building race\r\n\r\nDavid Sutherland - First time IM\'er Sutho was tackling Tony Abbott\'s 14.14 on the Port Macquarie course.  Sutho looked a special at the 2okm mark on the run, holding his 9 min run/ 1 min walk formula perfectly.  Then, the inevitable \"22kms to go\" cave, provided it\'s usual limiting challenge.   Thankfully Sutho muscled up and nailed Abbo.  Congrats Sutho - \"you are an Ironman\"\r\n\r\nMatto, Townsy, Northo\r\n\r\n<strong>Sydney Half Marathon</strong> &gt; David, Chris, Willie, Andrew C, Sharpey, Ed, GIla, JL, Mobes, Presto, Matty T, Mick E, Regie, Neil, David B, Pete W, Nick S, Daz, Hedgey, Griff, Toya, Damian, Bondy, Jess\r\n\r\n<strong>Ironman Cairns</strong> &gt; Browney, Ronan Z\r\n\r\nPlease check back soon for more info','Team BP','','inherit','closed','open','','1094-revision-v1','','','2013-05-13 01:30:24','2013-05-13 01:30:24','',1094,'http://balancehealthprograms.com.au/uncategorized/1094-revision-23/',0,'revision','',0),(156,1,'2011-07-14 19:45:42','2011-07-14 19:45:42','','Services','','inherit','closed','open','','7-revision-2','','','2011-07-14 19:45:42','2011-07-14 19:45:42','',7,'http://balancehealthprograms.com.au/uncategorized/7-revision-2/',0,'revision','',0),(157,1,'2011-07-15 11:31:54','2011-07-15 11:31:54','[grid_4]\r\n&lt;h2&gt;Main services&lt;/h2&gt;\r\n[toggle title=\"Architecture  services\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Master Planning\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Project Management\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Feasibility Studies\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Site Analysis &amp;amp; Selection\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam.\r\n\r\nMaecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Needs Analysis\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Space Planning / Programming\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus.\r\n\r\nNam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra.\r\n\r\nCras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"3D Modeling / Rendering\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n\r\n[/grid_4]\r\n\r\n[grid_8]\r\n&lt;h2&gt;Services overview&lt;/h2&gt;\r\n&lt;img title=\"img6\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img6.jpg\" alt=\"\" width=\"300\" height=\"153\" /&gt;Lorem ipsum dolor sit amet, consectetuer adipisc\r\ning elit. Praesent vestibulum molestie lacus. Aenean nonummy hendrerit mauris.\r\n\r\nPhasellus porta. Fusce suscipit varius mi. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi nunc odio, gravi\r\ncursus nec, luctus a, lorem maecenas.\r\n\r\n[recent_posts num=\"4\" type=\"services\" meta=\"false\" thumb=\"true\" more_text_single=\"read more\" excerpt_count=\"11\" custom_class=\"services\"]\r\n\r\n[/grid_8]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_4]\r\n&lt;h2&gt;Our mission&lt;/h2&gt;\r\n&lt;img title=\"img3\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img3.jpg\" alt=\"\" width=\"300\" height=\"153\" /&gt;\r\n\r\nNulla facilisi. Aenean nec eros. Vestibulum ante ipsum primis in faucibus orci luctus et us posuere cubilia Suspendisse sollicitudi.\r\n\r\n&lt;a title=\"read more\" href=\"#\"&gt;read more&lt;/a&gt;\r\n\r\n[/grid_4]\r\n\r\n[grid_4]\r\n&lt;h2&gt;Proposition&lt;/h2&gt;\r\n&lt;img title=\"img4\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img4.jpg\" alt=\"\" width=\"300\" height=\"153\" /&gt;\r\n\r\nEt urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mlda at nequs leo vel metusulla facilisi. Aenean nec eros.\r\n\r\n&lt;a title=\"read more\" href=\"#\"&gt;read more&lt;/a&gt;\r\n\r\n[/grid_4]\r\n\r\n[grid_4]\r\n&lt;h2&gt;Special note&lt;/h2&gt;\r\n&lt;img title=\"img5\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img5.jpg\" alt=\"\" width=\"300\" height=\"153\" /&gt;\r\n\r\nTellu apibus eget elentum velrsleife ean auctor wisi et urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mld.\r\n\r\n&lt;a title=\"read more\" href=\"#\"&gt;read more&lt;/a&gt;\r\n\r\n[/grid_4]\r\n\r\n[clear]','Services','','inherit','closed','open','','7-revision-3','','','2011-07-15 11:31:54','2011-07-15 11:31:54','',7,'http://balancehealthprograms.com.au/uncategorized/7-revision-3/',0,'revision','',0),(158,1,'2011-07-15 11:32:09','2011-07-15 11:32:09','[grid_4]\r\n<h2>Main services</h2>\r\n[toggle title=\"Architecture  services\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Master Planning\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Project Management\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Feasibility Studies\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Site Analysis &amp; Selection\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam.\r\n\r\nMaecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Needs Analysis\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Space Planning / Programming\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus.\r\n\r\nNam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra.\r\n\r\nCras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"3D Modeling / Rendering\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n\r\n[/grid_4]\r\n\r\n[grid_8]\r\n<h2>Services overview</h2>\r\n<img class=\"alignleft size-full wp-image-170\" title=\"img6\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img6.jpg\" alt=\"\" width=\"300\" height=\"153\" />Lorem ipsum dolor sit amet, consectetuer adipisc\r\ning elit. Praesent vestibulum molestie lacus. Aenean nonummy hendrerit mauris.\r\n\r\nPhasellus porta. Fusce suscipit varius mi. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi nunc odio, gravi\r\ncursus nec, luctus a, lorem maecenas.\r\n\r\n[recent_posts num=\"4\" type=\"services\" meta=\"false\" thumb=\"true\" more_text_single=\"read more\" excerpt_count=\"11\" custom_class=\"services\"]\r\n\r\n[/grid_8]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_4]\r\n<h2>Our mission</h2>\r\n<img class=\"alignnone size-full wp-image-153\" title=\"img3\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img3.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nNulla facilisi. Aenean nec eros. Vestibulum ante ipsum primis in faucibus orci luctus et us posuere cubilia Suspendisse sollicitudi.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_4]\r\n\r\n[grid_4]\r\n<h2>Proposition</h2>\r\n<img class=\"alignnone size-full wp-image-154\" title=\"img4\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img4.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nEt urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mlda at nequs leo vel metusulla facilisi. Aenean nec eros.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_4]\r\n\r\n[grid_4]\r\n<h2>Special note</h2>\r\n<img class=\"alignnone size-full wp-image-152\" title=\"img5\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img5.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nTellu apibus eget elentum velrsleife ean auctor wisi et urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mld.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_4]\r\n\r\n[clear]','Services','','inherit','closed','open','','7-revision-4','','','2011-07-15 11:32:09','2011-07-15 11:32:09','',7,'http://balancehealthprograms.com.au/uncategorized/7-revision-4/',0,'revision','',0),(159,1,'2011-07-15 11:32:46','2011-07-15 11:32:46','[grid_8]\r\n<h2>Main services</h2>\r\n[toggle title=\"Architecture  services\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Master Planning\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Project Management\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Feasibility Studies\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Site Analysis &amp; Selection\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam.\r\n\r\nMaecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Needs Analysis\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Space Planning / Programming\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus.\r\n\r\nNam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra.\r\n\r\nCras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"3D Modeling / Rendering\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Services overview</h2>\r\n<img class=\"alignleft size-full wp-image-170\" title=\"img6\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img6.jpg\" alt=\"\" width=\"300\" height=\"153\" />Lorem ipsum dolor sit amet, consectetuer adipisc\r\ning elit. Praesent vestibulum molestie lacus. Aenean nonummy hendrerit mauris.\r\n\r\nPhasellus porta. Fusce suscipit varius mi. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi nunc odio, gravi\r\ncursus nec, luctus a, lorem maecenas.\r\n\r\n[recent_posts num=\"4\" type=\"services\" meta=\"false\" thumb=\"true\" more_text_single=\"read more\" excerpt_count=\"11\" custom_class=\"services\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_8]\r\n<h2>Our mission</h2>\r\n<img class=\"alignnone size-full wp-image-153\" title=\"img3\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img3.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nNulla facilisi. Aenean nec eros. Vestibulum ante ipsum primis in faucibus orci luctus et us posuere cubilia Suspendisse sollicitudi.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Proposition</h2>\r\n<img class=\"alignnone size-full wp-image-154\" title=\"img4\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img4.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nEt urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mlda at nequs leo vel metusulla facilisi. Aenean nec eros.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Special note</h2>\r\n<img class=\"alignnone size-full wp-image-152\" title=\"img5\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img5.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nTellu apibus eget elentum velrsleife ean auctor wisi et urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mld.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[clear]','Services','','inherit','closed','open','','7-revision-5','','','2011-07-15 11:32:46','2011-07-15 11:32:46','',7,'http://balancehealthprograms.com.au/uncategorized/7-revision-5/',0,'revision','',0),(160,1,'2011-07-15 11:43:01','2011-07-15 11:43:01','[grid_8]\r\n<h2>Main services</h2>\r\n[toggle title=\"Architecture services\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Master Planning\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Project Management\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Feasibility Studies\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Site Analysis &amp; Selection\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam.\r\n\r\nMaecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Needs Analysis\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Space Planning / Programming\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus.\r\n\r\nNam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra.\r\n\r\nCras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"3D Modeling / Rendering\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Services overview</h2>\r\n<img class=\"alignleft size-medium wp-image-53\" title=\"slide13\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide13-300x143.jpg\" alt=\"\" width=\"300\" height=\"143\" />Lorem ipsum dolor sit amet, consectetuer adipisc\r\ning elit. Praesent vestibulum molestie lacus. Aenean nonummy hendrerit mauris.\r\n\r\nPhasellus porta. Fusce suscipit varius mi. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi nunc odio, gravi\r\ncursus nec, luctus a, lorem maecenas.\r\n\r\n[recent_posts num=\"4\" type=\"services\" meta=\"false\" thumb=\"true\" more_text_single=\"read more\" excerpt_count=\"11\" custom_class=\"services\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_8]\r\n<h2>Our mission</h2>\r\n<img class=\"alignnone size-full wp-image-153\" title=\"img3\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img3.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nNulla facilisi. Aenean nec eros. Vestibulum ante ipsum primis in faucibus orci luctus et us posuere cubilia Suspendisse sollicitudi.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Proposition</h2>\r\n<img class=\"alignnone size-full wp-image-154\" title=\"img4\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img4.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nEt urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mlda at nequs leo vel metusulla facilisi. Aenean nec eros.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Special note</h2>\r\n<img class=\"alignnone size-full wp-image-152\" title=\"img5\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img5.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nTellu apibus eget elentum velrsleife ean auctor wisi et urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mld.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[clear]','Services','','inherit','closed','open','','7-revision-6','','','2011-07-15 11:43:01','2011-07-15 11:43:01','',7,'http://balancehealthprograms.com.au/uncategorized/7-revision-6/',0,'revision','',0),(161,1,'2011-07-15 11:43:51','2011-07-15 11:43:51','[grid_8]\r\n<h2>Main services</h2>\r\n[toggle title=\"Architecture services\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Master Planning\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Project Management\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Feasibility Studies\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Site Analysis &amp; Selection\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam.\r\n\r\nMaecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Needs Analysis\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"Space Planning / Programming\"]Sed suscipit euismod eleifend. Donec non ligula nunc. Pellentesque molestie posuere metus nec faucibus.\r\n\r\nNam velit nulla, malesuada quis commodo eu, interdum non libero. Etiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra.\r\n\r\nCras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n[toggle title=\"3D Modeling / Rendering\"]Sed suscipit euismod eleifend. Donec non ligula nunc.\r\n\r\nPellentesque molestie posuere metus nec faucibus. Nam velit nulla, malesuada quis commodo eu, interdum non libero.\r\n\r\nEtiam ligula nulla, imperdiet nec pulvinar sit amet, sodales sed diam. Maecenas imperdiet tellus at enim interdum et semper ante pharetra. Cras elit orci, rhoncus gravida convallis sit amet, molestie vitae leo.[/toggle]\r\n\r\n[/grid_8]\r\n\r\n[grid_16]\r\n<h2>Services overview</h2>\r\n<img class=\"alignleft size-medium wp-image-53\" title=\"slide13\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide13-300x143.jpg\" alt=\"\" width=\"300\" height=\"143\" />Lorem ipsum dolor sit amet, consectetuer adipisc\r\ning elit. Praesent vestibulum molestie lacus. Aenean nonummy hendrerit mauris.\r\n\r\nPhasellus porta. Fusce suscipit varius mi. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi nunc odio, gravi\r\ncursus nec, luctus a, lorem maecenas.\r\n\r\n[recent_posts num=\"4\" type=\"services\" meta=\"false\" thumb=\"true\" more_text_single=\"read more\" excerpt_count=\"11\" custom_class=\"services\"]\r\n\r\n[/grid_16]\r\n\r\n[clear]\r\n\r\n[hr]\r\n\r\n[grid_8]\r\n<h2>Our mission</h2>\r\n<img class=\"alignnone size-full wp-image-153\" title=\"img3\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img3.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nNulla facilisi. Aenean nec eros. Vestibulum ante ipsum primis in faucibus orci luctus et us posuere cubilia Suspendisse sollicitudi.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Proposition</h2>\r\n&nbsp;\r\n\r\n<img class=\"alignnone size-medium wp-image-55\" title=\"slide7\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2011/07/slide7-300x135.jpg\" alt=\"\" width=\"300\" height=\"135\" />Et urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mlda at nequs leo vel metusulla facilisi. Aenean nec eros.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[grid_8]\r\n<h2>Special note</h2>\r\n<img class=\"alignnone size-full wp-image-152\" title=\"img5\" src=\"http://osc2.loc/~ramzes/wp/14409/wp-content/uploads/2011/07/img5.jpg\" alt=\"\" width=\"300\" height=\"153\" />\r\n\r\nTellu apibus eget elentum velrsleife ean auctor wisi et urnat volutpas ac turpiIn rutrum ante eu lacueibu lum libernisl porta celeisq eget mld.\r\n\r\n<a class=\"link\" title=\"read more\" href=\"#\">read more</a>\r\n\r\n[/grid_8]\r\n\r\n[clear]','Services','','inherit','closed','open','','7-revision-7','','','2011-07-15 11:43:51','2011-07-15 11:43:51','',7,'http://balancehealthprograms.com.au/uncategorized/7-revision-7/',0,'revision','',0),