(1577,2,'2014-08-04 08:54:02','2014-08-04 08:54:02','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-112x150.jpg\" alt=\"IMG_4707\" width=\"112\" height=\"150\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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08:54:36','<h3><strong><span style=\"color: #008000;\">PHASE 1</span><span style=\"color: #993366;\"> -</span> <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-112x150.jpg\" alt=\"IMG_4707\" width=\"112\" height=\"150\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"19\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Emphasis\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"21\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Emphasis\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"31\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Reference\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"32\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Reference\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"33\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Book Title\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"37\" Name=\"Bibliography\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"39\" QFormat=\"true\" Name=\"TOC Heading\"/>\r\n</w:LatentStyles>\r\n</xml><![endif]--><!-- [if gte mso 10]>\r\n\r\n<style>\r\n /* Style Definitions */\r\ntable.MsoNormalTable\r\n{mso-style-name:\"Table Normal\";\r\nmso-tstyle-rowband-size:0;\r\nmso-tstyle-colband-size:0;\r\nmso-style-noshow:yes;\r\nmso-style-priority:99;\r\nmso-style-qformat:yes;\r\nmso-style-parent:\"\";\r\nmso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','<font size=\"5\">Coaching : For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-08-04 08:54:36','2014-08-04 08:54:36','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(4991,2,'2018-01-17 04:43:25','2018-01-17 04:43:25','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\"><img class=\"size-medium wp-image-4975 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg\" alt=\"\" width=\"300\" height=\"171\"></span></h1><h1 style=\"text-align: center\">&nbsp;</h1><h1 style=\"text-align: center\"><span style=\"color: #db2525\">C2S Site Map</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #dd9933\">\r\n<h1 style=\"text-align: center\">Choosing your Program</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #1e73be\">\r\n<h2 style=\"text-align: center\">Blue Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #1b7000\">\r\n<h2 style=\"text-align: center\">Green Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #eeee22\">\r\n<h2 style=\"text-align: center\">Yellow Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">Red Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #333333\">\r\n<h1 style=\"text-align: center\">Your Best Intensity Guide</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #65d615\">\r\n<h2 style=\"text-align: center\">Super Easy Way</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #1db79d\">\r\n<h2 style=\"text-align: center\">Lifestyle Calculation</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #dd0b0b\">\r\n<h2 style=\"text-align: center\">Track Set</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #d6cf02\">\r\n<h1 style=\"text-align: center\">Matching your Food Choices</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #961557\">\r\n<h2 style=\"text-align: center\">Fat Loss Model</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #00ef63\">\r\n<h2 style=\"text-align: center\">Healthy Lifestyle Model</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #d3532c\">\r\n<h2 style=\"text-align: center\">Athlete Model</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','SITE MAP','','inherit','closed','closed','','4925-revision-v1','','','2018-01-17 04:43:25','2018-01-17 04:43:25','',4925,'http://balancehealthprograms.com.au/4925-revision-v1/',0,'revision','',0),(1581,2,'2014-08-11 01:04:20','2014-08-11 01:04:20','<iframe width=\"420\" height=\"315\" src=\"//www.youtube.com/embed/I4Z3jnX0VyU\" frameborder=\"0\" allowfullscreen></iframe>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><strong><span style=\"color: #008000;\">PHASE 1</span><span style=\"color: #993366;\"> -</span> <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-112x150.jpg\" alt=\"IMG_4707\" width=\"112\" height=\"150\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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INSERT INTO `wp_posts` VALUES (1583,2,'2014-08-11 01:07:31','2014-08-11 01:07:31','<iframe src=\"//www.youtube.com/embed/I4Z3jnX0VyU\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h4><strong><span style=\"color: #000000;\">PHASE 1</span><span style=\"color: #993366;\"> -</span> <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span></strong></h4>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">PHASE 2</span> - </strong></span><strong>DETERMINING YOUR INTENSITY</strong></h4>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">PHASE 3</span>- </strong></span><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></h4>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">PHASE 4</span> - </strong></span><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></h4>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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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]-->','<font size=\"5\">Coaching : For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-08-11 01:07:31','2014-08-11 01:07:31','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1582,2,'2014-08-11 01:04:47','2014-08-11 01:04:47','<iframe src=\"//www.youtube.com/embed/I4Z3jnX0VyU\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3><strong><span style=\"color: #008000;\">PHASE 1</span><span style=\"color: #993366;\"> -</span> <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-112x150.jpg\" alt=\"IMG_4707\" width=\"112\" height=\"150\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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01:09:43','<iframe src=\"//www.youtube.com/embed/I4Z3jnX0VyU\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h4><strong><span style=\"color: #000000;\">PHASE 1</span><span style=\"color: #993366;\"> -</span> <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span></strong></h4>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">PHASE 2</span> - </strong></span><strong>DETERMINING YOUR INTENSITY</strong></h4>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">PHASE 3</span>- </strong></span><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></h4>\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">PHASE 4</span> - </strong></span><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></h4>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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01:12:48','<iframe src=\"//www.youtube.com/embed/I4Z3jnX0VyU\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong> </strong></span></h1>\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S POST </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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Grid\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 1\"/>\r\n<w:LsdException Locked=\"false\" UnhideWhenUsed=\"false\" Name=\"Revision\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"34\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"List Paragraph\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"29\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Quote\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"30\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Quote\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 3\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 4\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 5\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"60\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Shading Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"61\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light List Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"62\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Light Grid Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"63\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 1 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"64\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Shading 2 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"65\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 1 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"66\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium List 2 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"67\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 1 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"68\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 2 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"69\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Medium Grid 3 Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"70\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Dark List Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"71\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Shading Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"72\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful List Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"73\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" Name=\"Colorful Grid Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"19\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Emphasis\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"21\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Emphasis\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"31\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Reference\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"32\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Reference\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"33\" SemiHidden=\"false\" UnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Book Title\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"37\" Name=\"Bibliography\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"39\" QFormat=\"true\" Name=\"TOC Heading\"/>\r\n</w:LatentStyles>\r\n</xml><![endif]--><!-- [if gte mso 10]>\r\n\r\n<style>\r\n /* Style Definitions */\r\ntable.MsoNormalTable\r\n{mso-style-name:\"Table Normal\";\r\nmso-tstyle-rowband-size:0;\r\nmso-tstyle-colband-size:0;\r\nmso-style-noshow:yes;\r\nmso-style-priority:99;\r\nmso-style-qformat:yes;\r\nmso-style-parent:\"\";\r\nmso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','<font size=\"5\">Coaching : For <b>Wellness</b>, To <b>Race</b>, For <b>Balance</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-08-11 01:12:48','2014-08-11 01:12:48','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(4989,2,'2018-01-17 04:35:08','2018-01-17 04:35:08','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\"><img class=\"size-medium wp-image-4975 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg\" alt=\"\" width=\"300\" height=\"171\"></span></h1><h1 style=\"text-align: center\">&nbsp;</h1><h1 style=\"text-align: center\"><span style=\"color: #db2525\">C2S Site Map</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #dd9933\">\r\n<h1 style=\"text-align: center\">Choosing your Program</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #1e73be\">\r\n<h2 style=\"text-align: center\">Blue Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #1b7000\">\r\n<h2 style=\"text-align: center\">Green Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #eeee22\">\r\n<h2 style=\"text-align: center\">Yellow Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','SITE MAP','','inherit','closed','closed','','4925-revision-v1','','','2018-01-17 04:35:08','2018-01-17 04:35:08','',4925,'http://balancehealthprograms.com.au/4925-revision-v1/',0,'revision','',0),(4990,2,'2018-01-17 04:39:25','2018-01-17 04:39:25','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\"><img class=\"size-medium wp-image-4975 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg\" alt=\"\" width=\"300\" height=\"171\"></span></h1><h1 style=\"text-align: center\">&nbsp;</h1><h1 style=\"text-align: center\"><span style=\"color: #db2525\">C2S Site Map</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #dd9933\">\r\n<h1 style=\"text-align: center\">Choosing your Program</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #1e73be\">\r\n<h2 style=\"text-align: center\">Blue Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #1b7000\">\r\n<h2 style=\"text-align: center\">Green Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #eeee22\">\r\n<h2 style=\"text-align: center\">Yellow Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">Red Program</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #333333\">\r\n<h1 style=\"text-align: center\">Your Best Intensity Guide</h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #65d615\">\r\n<h2 style=\"text-align: center\">Super Easy Way</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\">		<li class=\"sow-slider-image\" style=\"background-color: #1db79d\">\r\n<h2 style=\"text-align: center\">Lifestyle Calculation</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\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}\"></ul>				<ol class=\"sow-slider-pagination\">\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','SITE MAP','','inherit','closed','closed','','4925-revision-v1','','','2018-01-17 04:39:25','2018-01-17 04:39:25','',4925,'http://balancehealthprograms.com.au/4925-revision-v1/',0,'revision','',0),(1591,2,'2015-03-07 23:10:40','2015-03-07 23:10:40','<h4><strong>PAMPY’S POST 11.15 – CAN YOU LOSE FAT &amp; GAIN WEIGHT?</strong></h4>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-autosave-v1','','','2015-03-07 23:10:40','2015-03-07 23:10:40','',1362,'http://balancehealthprograms.com.au/1362-autosave-v1/',0,'revision','',0),(2016,2,'2015-03-07 23:08:25','2015-03-07 23:08:25','&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','closed','','1362-revision-v1','','','2015-03-07 23:08:25','2015-03-07 23:08:25','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(2017,2,'2015-03-07 23:10:57','2015-03-07 23:10:57','<h4><a title=\"PAMPY\'S POST\" href=\"balancehealthprograms.com.au/test-march-4/\"><strong>PAMPY’S POST 11.15 – CAN YOU LOSE FAT &amp; GAIN WEIGHT?</strong></a></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','closed','','1362-revision-v1','','','2015-03-07 23:10:57','2015-03-07 23:10:57','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(2018,2,'2015-03-07 23:25:07','2015-03-07 23:25:07','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\r\n&nbsp;\r\n\r\nFrom my recent <strong><span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">28 Day Reboot Program</a>,</span></strong> one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total <strong>body fat</strong> and total muscle mass.\r\n\r\n&nbsp;\r\n\r\nIn my opinion, courtesy of excessive and repeated unreal food, as a nation, we\'re gaining unecessary body fat.   For most, our heath goal is usually, live life at our ideal stored fat ratio relative to our recruitment of MORE (leaner) muscle fibres – which will ultimately produce greater strength – and perhaps more importantly, muscle firing when needed most.\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a></strong></h3>\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a></strong></h3>\r\n&nbsp;\r\n<blockquote><strong>His results represented a drop in total % body fat – from <span style=\"color: #008080;\">16.1 to 13.8%</span>, however his collective weight increased from <span style=\"color: #993366;\">71.5 to 71.8kg</span>. His trunk/ limb body ratio also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)</strong>\r\n<strong> All in all a very positive result.</strong></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"176\" height=\"188\" /></a>riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n\r\n<strong><span style=\"color: #008080;\">If we practice the 4 steps above, you can expect to be lead to your perfect stored fat % and optimum muscle integrity.</span>\r\n</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\n\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','publish','closed','closed','','pampys-post-11-15-can-lose-fat-gain-weight','','','2015-03-22 23:21:48','2015-03-22 23:21:48','',0,'http://balancehealthprograms.com.au/?p=2018',0,'post','',0),(1946,2,'2015-03-02 21:35:29','2015-03-02 21:35:29','<h2><em><span style=\"color: #993366;\"><strong><span style=\"color: #0000ff;\">PAMPY’S POST 10.15</span>  </strong></span></em></h2>\r\n<h2><em><span style=\"color: #993366;\"><strong>FINE TUNE YOUR TECHNIQUE BEFORE MEGA MILES</strong></span></em></h2>\r\n&nbsp;\r\n\r\n<strong>Morning Team,</strong>\r\nMany of you are starting your preparation towards the 21.1km Sydney Morning Herald <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"192\" height=\"165\" /></a>Half Marathon. If you haven’t entered the race yet, you’d better get to it - <a title=\"SMH HALF\" href=\"http://www.smhhalfmarathon.com.au/\">http://www.smhhalfmarathon.com.au/.</a>\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve outlined my experience on the importance of fine tuning your technical efficiency before you amp up the miles and certainly your training intensity.\r\nThere a 4 absolute key features of running smoothly. There are 4 bio-mechanical positions ALL efficient runners employ to reduce the cost of impact. Consequently their potential of injury is reduced to near zero and of course their optimal performance is reflected.\r\n\r\nRunning or jogging is a weight bearing activity. Meaning, there is a braking cost of impact each and every stride. Your forward momentum is unfortunately slowed (a brief pause) every time you hit the surface. Being a repetitive and continuous action, should your technique be floored with bio-mechanical inefficiency (increased cost of impact), you can expect stress in your weakest link (usually; shins, knees and lower back). This often means injury! Damn!\r\n<strong>Here are 4 key features I teach.</strong>\r\n<span style=\"color: #993366;\"> <strong>1. YOUR HEAD MUST BE POSITIONED OVER YOU HIPS</strong></span>\r\nIt’s all about balance – much like a golf ball evenly positioned on a tee. If your head is forward of your hips (like it is now while slouched over your keyboard) your inclination will be to counter balance by throwing your lead leg out ahead of your hips. This is usually done with increased force of contact, most often landing on the back edge of the hell, and certainly producing far more braking than necessary. Tell yourself to run TALL – pretend you’re being lifted up off your legs.\r\n<span style=\"color: #993366;\"><strong>2. RELAX YOUR NECK &amp; SHOULDERS</strong></span>\r\nWhen most people are stressed, whether it be delivering a speech or running late for a bus, commonly, shoulders ride high. Muscles around the shoulders and neck contract, which, firstly, restricts breathing, and secondly, has your brain believing you’re under enormous stress – so expect signals of SLOW, STOP or GIVE UP. You must learn to relax these muscle groups particularly when picking up your pace.\r\n<span style=\"color: #993366;\"><strong>3. SOFT CONTACT</strong></span>\r\nIf you’re forcefully throwing your supporting leg into the surface, you can expect excessive “return to sender” impact costs – a reverb if you like. Your contact should be light and cushioned. Really, irrespective of your weight and size, I shouldn’t hear you coming. Don’t squash ants – lightly allow your supporting foot to FALL to the surface, and importantly, RELAX your ankle on impact. The likelihood is, providing everything is in order to this point, you’ll make first contact on the outside of your forefoot.\r\n<span style=\"color: #993366;\"><strong>4. LIFT SUPPORTING LEG</strong></span>\r\nOnce you’ve made contact – the sooner you’d clear the supporting foot the better. The less time spent balancing and more so stabilising the less stress on your functional body. I practice LIFTING the supporting foot NOT DRIVING into the surface.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>CHECK IT THIS AWESOME VIDEO OF PERHAPS THE GOLD STANDARD IN “THE ART OF RUNNING”.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L3s7z8DXVwo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<h4 align=\"center\"></h4>\r\n<h4 align=\"center\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" title=\"RUN TECH\" href=\"http://balancehealthprograms.com.au/phase1/\"><strong>MORE RUNNING TECHNIQUE INFO</strong> </a></span></h4>','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2015-03-02 21:35:29','2015-03-02 21:35:29','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1592,2,'2014-10-20 08:51:33','2014-10-20 08:51:33','','IMG_6097','','inherit','closed','open','','img_6097','','','2014-10-20 08:51:33','2014-10-20 08:51:33','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6097.jpg',0,'attachment','image/jpeg',0),(1593,2,'2014-10-20 08:51:48','2014-10-20 08:51:48','','IMG_6091','','inherit','closed','open','','img_6091','','','2014-10-20 08:51:48','2014-10-20 08:51:48','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg',0,'attachment','image/jpeg',0),(1594,2,'2014-10-20 08:52:00','2014-10-20 08:52:00','','IMG_6109','','inherit','closed','open','','img_6109','','','2014-10-20 08:52:00','2014-10-20 08:52:00','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg',0,'attachment','image/jpeg',0),(1595,2,'2014-10-20 08:52:12','2014-10-20 08:52:12','','FINISH LINE','','inherit','closed','open','','finish-line','','','2014-10-20 08:52:12','2014-10-20 08:52:12','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg',0,'attachment','image/jpeg',0),(1596,2,'2014-10-20 08:52:18','2014-10-20 08:52:18','','hawaii peir','','inherit','closed','open','','hawaii-peir','','','2014-10-20 08:52:18','2014-10-20 08:52:18','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/hawaii-peir.jpg',0,'attachment','image/jpeg',0),(1597,2,'2014-10-20 08:52:46','2014-10-20 08:52:46','','IMG_6028','','inherit','closed','open','','img_6028','','','2014-10-20 08:52:46','2014-10-20 08:52:46','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6028.jpg',0,'attachment','image/jpeg',0),(1598,2,'2014-10-20 08:52:56','2014-10-20 08:52:56','','IMG_6019','','inherit','closed','open','','img_6019','','','2014-10-20 08:52:56','2014-10-20 08:52:56','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6019.jpg',0,'attachment','image/jpeg',0),(1599,2,'2014-10-20 08:53:19','2014-10-20 08:53:19','','IMG_6117','','inherit','closed','open','','img_6117','','','2014-10-20 08:53:19','2014-10-20 08:53:19','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6117.jpg',0,'attachment','image/jpeg',0),(1600,2,'2014-10-20 08:53:59','2014-10-20 08:53:59','','bp ryun','','inherit','closed','open','','bp-ryun','','','2014-10-20 08:53:59','2014-10-20 08:53:59','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg',0,'attachment','image/jpeg',0),(1601,2,'2014-10-20 08:54:05','2014-10-20 08:54:05','','kona1','','inherit','closed','open','','kona1','','','2014-10-20 08:54:05','2014-10-20 08:54:05','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/kona1.jpg',0,'attachment','image/jpeg',0),(1602,2,'2014-10-20 08:54:16','2014-10-20 08:54:16','','swim start','','inherit','closed','open','','swim-start-2','','','2014-10-20 08:54:16','2014-10-20 08:54:16','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/swim-start.jpg',0,'attachment','image/jpeg',0),(1603,2,'2014-10-20 08:54:24','2014-10-20 08:54:24','','run k','','inherit','closed','open','','run-k','','','2014-10-20 08:54:24','2014-10-20 08:54:24','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg',0,'attachment','image/jpeg',0),(1604,2,'2014-10-20 08:54:42','2014-10-20 08:54:42','','swimk','','inherit','closed','open','','swimk','','','2014-10-20 08:54:42','2014-10-20 08:54:42','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/swimk.jpg',0,'attachment','image/jpeg',0),(1605,2,'2014-10-20 08:56:06','2014-10-20 08:56:06','','Image','','inherit','closed','open','','image','','','2014-10-20 08:56:06','2014-10-20 08:56:06','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg',0,'attachment','image/jpeg',0),(1606,2,'2014-10-20 08:56:51','2014-10-20 08:56:51','','IMG_4974','','inherit','closed','open','','img_4974','','','2014-10-20 08:56:51','2014-10-20 08:56:51','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_4974.jpg',0,'attachment','image/jpeg',0),(1607,2,'2014-10-20 08:57:30','2014-10-20 08:57:30','','IMG_5003','','inherit','closed','open','','img_5003','','','2014-10-20 08:57:30','2014-10-20 08:57:30','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_5003.jpg',0,'attachment','image/jpeg',0),(1953,2,'2015-03-03 02:20:55','2015-03-03 02:20:55','&nbsp;\r\n\r\n&nbsp;\r\n\r\nIf this sounds familiar, you\'ve arrived at the right page\r\n\r\nYou\'re forever tired.\r\n\r\nYou now truly feel uncomfortable living at your current weight and shape.\r\n\r\nAll of a sudden illness - or potential illness has become real.\r\n\r\nEven your decision making is more of a challenge.\r\n\r\nYou don\'t necessarily like sport or exercise.\r\n\r\nYou know you\'ve strengthened health sabotaging habits over the years.\r\n\r\nYou except changing your behaviour and subsequent health will take 6months - not 6 weeks.\r\n\r\n&nbsp;\r\n\r\nHere\'s my approach - developed from 25 years in the health game.\r\n\r\nAssess current lifestyle - particularly food choices (honestly)\r\n\r\nAssess current Health status - Health Assessment.\r\n\r\nBuild your team towards your healthy sustainable best - I am just one member of your team.\r\n\r\n&nbsp;\r\n\r\nWeeks 1-4\r\n\r\n95% of our focus is on your Food Choices.\r\n\r\nWe MUST improve your gut health - illiminate inflammation and increase strong working gut bacteria.  If we fail to do this it is fruitless considering anything else.\r\n\r\nNext we must select appropraite and lifestyle friendly food choices, while integrating \"easy\" conversational movement.  This is critical to reach Fat Adapation.\r\n\r\nWe MUST turn you into an efficient fat buring machine - free of sugar burning.\r\n\r\nIf your gut health is good and consistent, and you\'re favouring stored fat as your preferred fuel source, it it near impossible not to:\r\n\r\nbe lead towards your ideal weight &amp; shape - forever,\r\n\r\nbe well, free of self-sabotaging illness (CV disease, high blood pressure, liver disease, &amp; diabetes),\r\n\r\nlive your waking day with endless energy, and\r\n\r\nbe your athletic best - whatever that is.\r\n\r\n&nbsp;\r\n\r\nThe process\r\n\r\nWe meet in my studio, just for a chat - throw around a few idea\'s.\r\n\r\nAlternatively I working closely with individuals overseas - a phone call is appropriate.\r\n\r\nFill in my lifestyle analysis\r\n\r\nIf you\'re in Sydney, we complete my simple Health Assessment\r\n\r\nI\'ll send you your movement program - usually very easy.\r\n\r\nI\'ll send you direction to your first 28 day food choice program.\r\n\r\nEvery 28 days we touch base - hopefully you can pop into my studio (this will be dated)\r\n\r\nEvery 28 days you\'ll receive a new, more demanding exercise &amp; food choices program.\r\n\r\nWhen you exercise before you realise you are scheduled to exercise - and you forget you enjoy lots of wheat based refined sugared processed food choices - then our relationship is done.\r\n\r\n&nbsp;\r\n\r\nYou will live at your rightful weight, your active best, free of unneccesaary illness forever.\r\n\r\nFirst step - call me 0412 487 034.\r\n\r\nOh - I DO NOT have bulding muscles, tattoos, enjoy screaming at people, or believe less food is best.  I am mid 40\'s have 3 daughters, still move OK, enjoy a beer, and love real food.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','BP WELLNESS PROGRAMS','','inherit','closed','closed','','1949-revision-v1','','','2015-03-03 02:20:55','2015-03-03 02:20:55','',1949,'http://balancehealthprograms.com.au/1949-revision-v1/',0,'revision','',0),(1617,2,'2014-10-20 09:27:30','2014-10-20 09:27:30','<h2><span style=\"color: #993366;\"><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></span></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity\r\n(30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><span style=\"color: #993366;\"><strong>Before the race</strong></span></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and\r\nexposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Race day plan</strong></span></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignright wp-image-1605 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-300x81.jpg\" alt=\"Image\" width=\"300\" height=\"81\" /></a> It’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<strong>Troubleshooting</strong>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp\r\nup my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter\r\nwho finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignnone wp-image-1595 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834.jpg\"><img class=\"alignnone size-medium wp-image-1611\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1.jpg\"><img class=\"alignnone  wp-image-1601\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"198\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:27:30','2014-10-20 09:27:30','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(2135,2,'2015-04-14 07:39:05','2015-04-14 07:39:05','<h5><span style=\"color: #008080;\"><strong>A FULL DIRECTORY OF MY PREVIOUS 100 POSTS WILL BE AVAILABLE SHORTLY</strong></span></h5>\r\n&nbsp;\r\n<h3><a title=\"CURRENT POSTS\" href=\"http://balancehealthprograms.com.au/\"><span style=\"color: #993366;\"><strong>CLICK TO MY CURRENT LIST OF POSTS</strong></span></a></h3>','PAMPY\'S POST ','','inherit','closed','closed','','1979-revision-v1','','','2015-04-14 07:39:05','2015-04-14 07:39:05','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(2136,2,'2015-04-20 20:28:45','2015-04-20 20:28:45','<span style=\"color: #993366;\"><strong>As I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here\'s a few race day key points to consider.</strong></span>\r\n\r\n&nbsp;\r\n\r\nOn the weekend I had the opportunity of oberving (and cheering) triathletes charging <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281.jpg\"><img class=\"alignright wp-image-2140 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68281-168x300.jpg\" alt=\"IMG_6828[1]\" width=\"154\" height=\"275\" /></a>around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably over the the last 30% of the race.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Below are my top 10 race tips to avoid lagging over the last 30% of the race.</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<strong>Let’s assume you’ve followed the classic rules of physical development;</strong>\r\n<blockquote><span style=\"color: #008080;\"><strong>* Reached ‘Fat Adaptation’ – by consuming the correct balance of macronutrients</strong>.</span>\r\n<span style=\"color: #008080;\"> <strong>* Determined your most appropriate training intensity and developed your base aerobic capacity.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Reached \"your\" optimum technical efficiency.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Increased your sport specific strength – recruiting more muscle fibres.</strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Thrown in some race specific intensity work (race speed tolerance), and have </strong></span>\r\n<span style=\"color: #008080;\"> <strong>* Freshened up a little closer to your event</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>All of these have been done - right? Fantastic, now you can move on to my Top 10 Racing Tips…</strong></span>\r\n<h5><span style=\"color: #008080;\"><strong>1. PREPARATION</strong></span></h5>\r\nIt’s the night before – get all your gear out and be certain it all works. Check everything <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5.jpg\"><img class=\"alignright wp-image-2142 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-5-150x101.jpg\" alt=\"run 5\" width=\"171\" height=\"115\" /></a>from new shoe laces, hats, vaso, your timing chip, your race number, throw away warm up clothes etc. When you wake it will most likely be dark - you don’t want to be bumbling around looking for your sunglasses. Create a list a few days out of things you’ll need – this is when you tick ‘em off.\r\n<h5><span style=\"color: #008080;\"><strong>2. SLEEP</strong></span></h5>\r\nNow, if you’ve followed my training principles (as above), there’s absolutely no reason for any apprehension, especially the night before. It’s just another training run, with lots of people and nice people giving you drinks along the way. You’ve assured yourself in training with smart calculated sets that you can most certainly perform at your desired best – “so just, relax already” - back yourself. However, a healthy brain will generally throw you a few jitterbugs – in anticipation for your big challenge ahead. Pre-race nerves may impact on a quality night of sleep. But remember this - if you don’t sleep, it ain’t going to make any difference to your race day performance whatsoever. Your race brain will easily counteract feelings of perceived tiredness.\r\n<h5><span style=\"color: #008080;\"><strong> 3. BREAKFAST</strong></span></h5>\r\nI believe it’s in your best interest to have something in your tummy. Keep it similar to what you normally do. If you eat a small bowl of oats, or eggs, then perhaps reduce the volume but keep it the same. I drink coffee, so on race morning I drink coffee. Just on that, there’s a stack of research complementing caffeine and endurance events. I don’t however recommend caffeine if you’re not used to it. Finish your breakfast with a small cup of water, but certainly don’t preload. Finally, in my opinion pre-race sports foods are junk – protein bars, gels, sports drinks - all unnecessary and can even be counter-productive.\r\n<h5><span style=\"color: #008080;\"><strong>4. TIMING</strong></span></h5>\r\nTiming is all about minimising unnecessary pre-race stress. Your brain has a huge job <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\"><img class=\"alignright wp-image-2141 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-2.jpg\" alt=\"run 2\" width=\"183\" height=\"275\" /></a>today, so don’t waste brain space. Get your sh&amp;t together – know your directions, parking details, how long it will take, have money for parking booths, consider bathroom stops etc.\r\n<h5><span style=\"color: #008080;\"><strong>5. WARMING UP</strong></span></h5>\r\nI am a massive believer in warming up pre-race – no matter how long the race. Now, I could throw at you all the proven physiological reasons – increasing muscle heat, increasing oxygenated blood flow, loosening joints, firing nerves, starting your cooling system etc, etc, but I truly believe the main reason is to remind your brain that in a short period of time you are going to ask it to perform something extra-ordinary. Thereby, minimising the opportunity to be spooked when the guns goes off. The way I see it, you need to completely relax your mind during the first half of your event – because you’ll every bit of brain power you’ve got during the backend.\r\nStart your warm up @ 50% of maximal intensity and build slowly, finishing with a few over race pace spikes – now stay warm and get in line.\r\n<h5><span style=\"color: #008080;\"><strong>6. OUT PACING</strong></span></h5>\r\nIn my view the #1 reason people stuff their race is by moving too fast too early. I can’t recall many successful endurance athletes who can take it out hard, hold, then finish strongly (legally that is) - perhaps Might &amp; Power is an exception. Concede the first 10-15% of your race to moving completely within yourself – really back it off – accept you <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg\"><img class=\"alignright wp-image-1519 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gold-coast-300x199.jpg\" alt=\"gold coast\" width=\"300\" height=\"199\" /></a>could certainly move faster, but this day is all about finishing solidly – backend strength and total personal belief. Limit brain stress early – save it – again, you’ll need it later. Build to your sustainable pace by the 15-20% mark of your race – now hold and focus on your form – including relaxing your, neck, shoulders &amp; breathing. Remember this - if you’ve been to the bathroom pre-race and at the 2km mark of a 21km run you feel like you need to go – YOU DON’T – just get on with it.\r\n\r\n<em><span style=\"color: #008080;\"><strong>Let me explain my point….</strong></span></em>\r\nIn my opinion, one of the greatest athletes in history is Ian Thorpe. Let me set the scene - Athens 2004 Olympic 4x200m Freestyle Relay, where Thorpe anchored Australia’s WR team. He had already become the Individual 200m Champion, 3 days earlier. He was the current World record holder and had been unbeaten in 3 years. Thorpe had also won the 400m freestyle event 5 days earlier proving his speed and endurance. Thorpe’s winning formula was to “set up” his race over the first 150m, then power over all the competitors to the wall in the final 50m, often gaining another WR time. In the 4x200m, American Klete Keller (who came 5th in the individual 200m behind Thorpe) had a 3m start on Thorpe, but Thorpe beat Keller over 200m by 6m only 3 days before…...\r\n<blockquote><strong><span style=\"color: #008080;\">Fast forward the tape to 5.28 – Surely my $100 on Thorpey is safe!</span></strong></blockquote>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-1pODg-IHIA\" width=\"475\" height=\"267\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<em><strong>My point – I don’t think the great IT stuck to his race plan and went out too hard!!!</strong></em>\r\n\r\n<strong>FYI:</strong> Gadget Aids – I am becoming less and less reliant and convinced with technical aids – eg garmin GPS units, heart rate watches, stop watches, and smart phones when racing. For training they are essential. But on race day leave them at home and be dictated by your brain – which has been well trained and will have you finish at your goal.\r\n<h5><span style=\"color: #008080;\"><strong>7. FUEL ON THE GO</strong></span></h5>\r\nI’ve said it before – simply drink to thirst. Let your brain dictate what you consume while on the go. Surely you don’t work off a clock for daily bathroom visits – if you feel like going – you go! If you feel you need water – drink, if you don’t, run through the aid station – you don’t need it. If you feel like you need a little sugar hit, then go ahead – take a small hit – I repeat, small – simply throw a little carb on your tongue – this will let your brain know everything is just fine. Same with salt, if it’s crazy hot and you sweat for Australia, perhaps a little salt on your tongue MAY prevent cramps. What you don’t need is buckets of sports drinks, gels, salt capsules before you really need them. Let your brain dictate your race day nutrition.\r\nI do recommend however, helping your body cool itself from the outside in – not inside out. Collect water and throw it on your face – and perhaps a little on your chest = instant cooling – you don’t have to wait for sweat to travel through your system, which will cost you vital energy.\r\n<h5><span style=\"color: #008080;\"><strong>8. DEFEAT THE DEVIL</strong></span></h5>\r\nThere will be 3 dead certainties at your event:\r\n1) Someone will always stop, bolt upright, straight in front of you during the first <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241.jpg\"><img class=\"alignright wp-image-2139 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_68241-168x300.jpg\" alt=\"IMG_6824[1]\" width=\"168\" height=\"300\" /></a>400metres\r\n2) You’ll see a minimum of 3 people that really shouldn’t be wearing spandex, and\r\n3) Providing you’re giving your best effort - at the 65-90% mark relative to race distance, the annoying devil on your shoulder will scream with increasing volume that it’s OK to slow, stop or even give up. Your healthy brain will generate misleading negative emotions. The likes of; my legs are toast, I’m too hot, I think I’m cramping, I’m out of energy, my foot is sore, this is all too hard, I don’t really need this, he can win today, I’ll win next time etc etc.\r\nBelieve me, nearly all of these emotions are myths – you are OK and more than good enough to continue at pace. Your brain is simply guarding against potential stress. But here’s the good news – your brain has a reserve and a massive reserve. You can learn to dissociate from these emotions and override these sensations and continue on your merry way. I have a stack of techniques if you’re interested – starting with; you gotta back yourself – you must truly believe you can perform at your desired pace – no doubts – training or practicing smartly can achieve this.\r\n<h5><span style=\"color: #008080;\"><strong>9. CATCH THEM</strong></span></h5>\r\nIt’s the back end of your race – everyone’s now challenged – not just you. There’s a guy 20 metres ahead and you must catch him – why? Because you’re good enough, that’s why! Hold your form, there’s still time, move closer and closer to him – now, take a big breath – relax your shoulders – AND TAKE HIM – don’t look back!\r\n<h5><span style=\"color: #008080;\"><strong>10. HIT THE LINE</strong></span></h5>\r\nSo, how do I know that your so-called “physical breakdown” at the 70% mark wasn’t a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg\"><img class=\"alignright wp-image-1517 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-111-300x196.jpg\" alt=\"run 111\" width=\"300\" height=\"196\" /></a>physical breakdown? And it was just a brain generated emotional safety check? Because I’ve literally been to hundreds of races and most competitors tell me they were cactus at the 70% mark, yet I regularly see most people of all shapes and sizes, near sprinting the final kilometre. I suspect there’s no way they were hurting as much as they thought.\r\n\r\nSo.....if you haven’t trained smartly, haven’t fuelled smartly, you haven’t learnt to dissociate from negative emotions and you certainly don’t rate your chances........................well.................................................I guessed you’re f^&amp;ked!','PAMPY\'S POST 16.15 - 10 TIPS FOR AVOIDING A HALF MARATHON CRASH','','publish','closed','closed','','10-tips-for-avoiding-a-half-marathon-crash','','','2015-04-20 21:02:00','2015-04-20 21:02:00','',0,'http://balancehealthprograms.com.au/?p=2136',0,'post','',0),(1980,2,'2015-03-03 23:46:42','2015-03-03 23:46:42','','19Jan_2.pdfWOODY 1','','inherit','closed','closed','','19jan_2-pdfwoody-1','','','2015-03-03 23:46:42','2015-03-03 23:46:42','',1979,'http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf',0,'attachment','application/pdf',0),(1981,2,'2015-03-03 23:46:55','2015-03-03 23:46:55','','16Feb_2.pdfWOODY 2','','inherit','closed','closed','','16feb_2-pdfwoody-2','','','2015-03-03 23:46:55','2015-03-03 23:46:55','',1979,'http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf',0,'attachment','application/pdf',0),(2134,2,'2015-04-14 07:37:53','2015-04-14 07:37:53','<h5><span style=\"color: #008080;\"><strong>A FULL DIRECTORY OF MY LATEST 100 POSTS WILL BE AVAILABLE SHORTLY</strong></span></h5>\r\n&nbsp;\r\n<h3><a title=\"CURRENT POSTS\" href=\"http://balancehealthprograms.com.au/\"><span style=\"color: #993366;\"><strong>CLICK TO MY CURRENT LIST OF POSTS</strong></span></a></h3>','PAMPY\'S POST ','','inherit','closed','closed','','1979-revision-v1','','','2015-04-14 07:37:53','2015-04-14 07:37:53','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(1977,2,'2015-03-03 23:42:41','2015-03-03 23:42:41','&nbsp;\r\n<h2></h2>\r\n<h2></h2>\r\n<h2></h2>\r\n<h2></h2>\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','closed','','1362-revision-v1','','','2015-03-03 23:42:41','2015-03-03 23:42:41','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1979,2,'2015-03-03 23:52:34','2015-03-03 23:52:34','<a href=\"http://balancehealthprograms.com.au/\">HOME</a>','HOME','','publish','closed','closed','','home-3','','','2015-05-24 03:55:09','2015-05-24 03:55:09','',0,'http://balancehealthprograms.com.au/?page_id=1979',0,'page','',0),(2283,2,'2015-05-24 03:54:43','2015-05-24 03:54:43','','HOME','','inherit','closed','closed','','1979-revision-v1','','','2015-05-24 03:54:43','2015-05-24 03:54:43','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(2284,2,'2015-05-24 03:55:09','2015-05-24 03:55:09','<a href=\"http://balancehealthprograms.com.au/\">HOME</a>','HOME','','inherit','closed','closed','','1979-revision-v1','','','2015-05-24 03:55:09','2015-05-24 03:55:09','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(1945,2,'2015-03-02 21:33:48','2015-03-02 21:33:48','<h2><em><span style=\"color: #993366;\"><strong><span style=\"color: #0000ff;\">PAMPY’S POST 10.15</span>  </strong></span></em></h2>\r\n<h2><em><span style=\"color: #993366;\"><strong>FINE TUNE YOUR TECHNIQUE BEFORE MEGA MILES</strong></span></em></h2>\r\n&nbsp;\r\n\r\n<strong>Morning Team,</strong>\r\nMany of you are starting your preparation towards the 21.1km Sydney Morning Herald <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"192\" height=\"165\" /></a>Half Marathon. If you haven’t entered the race yet, you’d better get to it - <a title=\"SMH HALF\" href=\"http://www.smhhalfmarathon.com.au/\">http://www.smhhalfmarathon.com.au/.</a>\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve outlined my experience on the importance of fine tuning your technical efficiency before you amp up the miles and certainly your training intensity.\r\nThere a 4 absolute key features of running smoothly. There are 4 bio-mechanical positions ALL efficient runners employ to reduce the cost of impact. Consequently their potential of injury is reduced to near zero and of course their optimal performance is reflected.\r\n\r\nRunning or jogging is a weight bearing activity. Meaning, there is a braking cost of impact each and every stride. Your forward momentum is unfortunately slowed (a brief pause) every time you hit the surface. Being a repetitive and continuous action, should your technique be floored with bio-mechanical inefficiency (increased cost of impact), you can expect stress in your weakest link (usually; shins, knees and lower back). This often means injury! Damn!\r\n<strong>Here are 4 key features I teach.</strong>\r\n\r\n&nbsp;\r\n<span style=\"color: #993366;\"> <strong>1. YOUR HEAD MUST BE POSITIONED OVER YOU HIPS</strong></span>\r\nIt’s all about balance – much like a golf ball evenly positioned on a tee. If your head is forward of your hips (like it is now while slouched over your keyboard) your inclination will be to counter balance by throwing your lead leg out ahead of your hips. This is usually done with increased force of contact, most often landing on the back edge of the hell, and certainly producing far more braking than necessary. Tell yourself to run TALL – pretend you’re being lifted up off your legs.\r\n<span style=\"color: #993366;\"><strong>2. RELAX YOUR NECK &amp; SHOULDERS</strong></span>\r\nWhen most people are stressed, whether it be delivering a speech or running late for a bus, commonly, shoulders ride high. Muscles around the shoulders and neck contract, which, firstly, restricts breathing, and secondly, has your brain believing you’re under enormous stress – so expect signals of SLOW, STOP or GIVE UP. You must learn to relax these muscle groups particularly when picking up your pace.\r\n<span style=\"color: #993366;\"><strong>3. SOFT CONTACT</strong></span>\r\nIf you’re forcefully throwing your supporting leg into the surface, you can expect excessive “return to sender” impact costs – a reverb if you like. Your contact should be light and cushioned. Really, irrespective of your weight and size, I shouldn’t hear you coming. Don’t squash ants – lightly allow your supporting foot to FALL to the surface, and importantly, RELAX your ankle on impact. The likelihood is, providing everything is in order to this point, you’ll make first contact on the outside of your forefoot.\r\n<span style=\"color: #993366;\"><strong>4. LIFT SUPPORTING LEG</strong></span>\r\nOnce you’ve made contact – the sooner you’d clear the supporting foot the better. The less time spent balancing and more so stabilising the less stress on your functional body. I practice LIFTING the supporting foot NOT DRIVING into the surface.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>CHECK IT THIS AWESOME VIDEO OF PERHAPS THE GOLD STANDARD IN “THE ART OF RUNNING”.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L3s7z8DXVwo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2015-03-02 21:33:48','2015-03-02 21:33:48','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1616,2,'2014-10-20 09:25:00','2014-10-20 09:25:00','<h2><span style=\"color: #993366;\"><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></span></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity\r\n(30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><span style=\"color: #993366;\"><strong>Before the race</strong></span></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and\r\nexposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Race day plan</strong></span></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignright wp-image-1605 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-300x81.jpg\" alt=\"Image\" width=\"300\" height=\"81\" /></a> It’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<strong>Troubleshooting</strong>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start.jpg\"><img class=\"alignright wp-image-1602 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start-300x200.jpg\" alt=\"swim start\" width=\"300\" height=\"200\" /></a>up my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignleft wp-image-1595 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE-300x76.jpg\" alt=\"FINISH LINE\" width=\"300\" height=\"76\" /></a>who finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:25:00','2014-10-20 09:25:00','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1614,2,'2014-10-20 09:22:28','2014-10-20 09:22:28','<h2><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity\r\n(30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><strong>Before the race</strong></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and\r\nexposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, s<img class=\"alignright wp-image-1604 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimk-300x168.jpg\" alt=\"swimk\" width=\"300\" height=\"168\" />weet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3><strong>Race day plan</strong></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignright wp-image-1605 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-300x81.jpg\" alt=\"Image\" width=\"300\" height=\"81\" /></a> It’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<strong>Troubleshooting</strong>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start.jpg\"><img class=\"alignright wp-image-1602 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start-300x200.jpg\" alt=\"swim start\" width=\"300\" height=\"200\" /></a>up my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignleft wp-image-1595 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE-300x76.jpg\" alt=\"FINISH LINE\" width=\"300\" height=\"76\" /></a>who finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:22:28','2014-10-20 09:22:28','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1613,2,'2014-10-20 09:21:36','2014-10-20 09:21:36','<h2><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6019.jpg\"><img class=\"alignright wp-image-1598 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6019-300x225.jpg\" alt=\"IMG_6019\" width=\"300\" height=\"225\" /></a> (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><strong>Before the race</strong></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimk.jpg\"><img class=\"alignright wp-image-1604 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimk-300x168.jpg\" alt=\"swimk\" width=\"300\" height=\"168\" /></a>exposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3><strong>Race day plan</strong></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignright wp-image-1605 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-300x81.jpg\" alt=\"Image\" width=\"300\" height=\"81\" /></a> It’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<strong>Troubleshooting</strong>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start.jpg\"><img class=\"alignright wp-image-1602 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start-300x200.jpg\" alt=\"swim start\" width=\"300\" height=\"200\" /></a>up my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignleft wp-image-1595 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE-300x76.jpg\" alt=\"FINISH LINE\" width=\"300\" height=\"76\" /></a>who finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:21:36','2014-10-20 09:21:36','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1608,2,'2014-10-20 09:07:29','2014-10-20 09:07:29','<h2><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></h2>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hawaii-peir.jpg\"><img class=\"alignnone  wp-image-1596\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hawaii-peir-300x98.jpg\" alt=\"hawaii peir\" width=\"570\" height=\"194\" /></a>\r\n\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1.jpg\"><img class=\"alignright wp-image-1601 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a> (give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6019.jpg\"><img class=\"alignright wp-image-1598 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6019-300x225.jpg\" alt=\"IMG_6019\" width=\"300\" height=\"225\" /></a> (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><strong>Before the race</strong></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimk.jpg\"><img class=\"alignright wp-image-1604 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimk-300x168.jpg\" alt=\"swimk\" width=\"300\" height=\"168\" /></a>exposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3><strong>Race day plan</strong></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignright wp-image-1605 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-300x81.jpg\" alt=\"Image\" width=\"300\" height=\"81\" /></a> It’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<strong>Troubleshooting</strong>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start.jpg\"><img class=\"alignright wp-image-1602 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start-300x200.jpg\" alt=\"swim start\" width=\"300\" height=\"200\" /></a>up my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignleft wp-image-1595 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE-300x76.jpg\" alt=\"FINISH LINE\" width=\"300\" height=\"76\" /></a>who finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:07:29','2014-10-20 09:07:29','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1609,2,'2014-10-20 09:10:44','2014-10-20 09:10:44','','IMG_6040','','inherit','closed','open','','img_6040','','','2014-10-20 09:10:44','2014-10-20 09:10:44','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg',0,'attachment','image/jpeg',0),(1610,2,'2014-10-20 09:10:49','2014-10-20 09:10:49','','IMG_6025','','inherit','closed','open','','img_6025','','','2014-10-20 09:10:49','2014-10-20 09:10:49','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6025.jpg',0,'attachment','image/jpeg',0),(1611,2,'2014-10-20 09:17:29','2014-10-20 09:17:29','','IMG_5834','','inherit','closed','open','','img_5834','','','2014-10-20 09:17:29','2014-10-20 09:17:29','',1362,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834.jpg',0,'attachment','image/jpeg',0),(1612,2,'2014-10-20 09:20:42','2014-10-20 09:20:42','<h2><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1.jpg\"><img class=\"alignright wp-image-1601 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a> (give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6019.jpg\"><img class=\"alignright wp-image-1598 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6019-300x225.jpg\" alt=\"IMG_6019\" width=\"300\" height=\"225\" /></a> (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><strong>Before the race</strong></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimk.jpg\"><img class=\"alignright wp-image-1604 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimk-300x168.jpg\" alt=\"swimk\" width=\"300\" height=\"168\" /></a>exposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3><strong>Race day plan</strong></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignright wp-image-1605 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-300x81.jpg\" alt=\"Image\" width=\"300\" height=\"81\" /></a> It’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<strong>Troubleshooting</strong>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start.jpg\"><img class=\"alignright wp-image-1602 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start-300x200.jpg\" alt=\"swim start\" width=\"300\" height=\"200\" /></a>up my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignleft wp-image-1595 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE-300x76.jpg\" alt=\"FINISH LINE\" width=\"300\" height=\"76\" /></a>who finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:20:42','2014-10-20 09:20:42','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1615,2,'2014-10-20 09:23:24','2014-10-20 09:23:24','<h2><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity\r\n(30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><strong>Before the race</strong></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and\r\nexposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, s<img class=\"alignright wp-image-1604 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimk-300x168.jpg\" alt=\"swimk\" width=\"300\" height=\"168\" />weet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><strong>Race day plan</strong></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignright wp-image-1605 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-300x81.jpg\" alt=\"Image\" width=\"300\" height=\"81\" /></a> It’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<strong>Troubleshooting</strong>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start.jpg\"><img class=\"alignright wp-image-1602 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swim-start-300x200.jpg\" alt=\"swim start\" width=\"300\" height=\"200\" /></a>up my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignleft wp-image-1595 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE-300x76.jpg\" alt=\"FINISH LINE\" width=\"300\" height=\"76\" /></a>who finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n&nbsp;\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:23:24','2014-10-20 09:23:24','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1618,2,'2014-10-20 09:29:59','2014-10-20 09:29:59','<h2><span style=\"color: #993366;\"><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></span></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity\r\n(30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><span style=\"color: #993366;\"><strong>Before the race</strong></span></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and\r\nexposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Race day plan</strong></span></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose.\r\nIt’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignnone wp-image-1605 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\" alt=\"Image\" width=\"2947\" height=\"800\" /></a>\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Troubleshooting</strong></span></h3>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp\r\nup my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter\r\nwho finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignnone wp-image-1595 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834.jpg\"><img class=\"alignnone size-medium wp-image-1611\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1.jpg\"><img class=\"alignnone  wp-image-1601\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"198\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:29:59','2014-10-20 09:29:59','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1620,2,'2014-10-20 09:32:00','2014-10-20 09:32:00','<h2><span style=\"color: #993366;\"><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></span></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity\r\n(30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><span style=\"color: #993366;\"><strong>Before the race</strong></span></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and\r\nexposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Race day plan</strong></span></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose.\r\nIt’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignnone wp-image-1605 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-1024x277.jpg\" alt=\"Image\" width=\"640\" height=\"126\" /></a>\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Troubleshooting</strong></span></h3>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp\r\nup my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter\r\nwho finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignnone wp-image-1595 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834.jpg\"><img class=\"alignnone size-medium wp-image-1611\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1.jpg\"><img class=\"alignnone  wp-image-1601\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"198\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:32:00','2014-10-20 09:32:00','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1619,2,'2014-10-20 09:31:21','2014-10-20 09:31:21','<h2><span style=\"color: #993366;\"><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></span></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity\r\n(30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><span style=\"color: #993366;\"><strong>Before the race</strong></span></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and\r\nexposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Race day plan</strong></span></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose.\r\nIt’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignnone wp-image-1605 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a>\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Troubleshooting</strong></span></h3>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp\r\nup my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter\r\nwho finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignnone wp-image-1595 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834.jpg\"><img class=\"alignnone size-medium wp-image-1611\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1.jpg\"><img class=\"alignnone  wp-image-1601\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"198\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:31:21','2014-10-20 09:31:21','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1621,2,'2014-10-20 09:33:15','2014-10-20 09:33:15','<h2><span style=\"color: #993366;\"><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></span></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity\r\n(30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><span style=\"color: #993366;\"><strong>Before the race</strong></span></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and\r\nexposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Race day plan</strong></span></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose.\r\nIt’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignnone wp-image-1605 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-1024x277.jpg\" alt=\"Image\" width=\"640\" height=\"126\" /></a>\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Troubleshooting</strong></span></h3>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp\r\nup my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter\r\nwho finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignnone wp-image-1595 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE-1024x260.jpg\" alt=\"FINISH LINE\" width=\"640\" height=\"123\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834.jpg\"><img class=\"alignnone size-medium wp-image-1611\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1.jpg\"><img class=\"alignnone  wp-image-1601\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"198\" /></a>\r\n\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 09:33:15','2014-10-20 09:33:15','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1939,2,'2015-03-02 20:24:07','2015-03-02 20:24:07','<h2><strong>PAMPY’S POST 10.15 – FINE TUNE YOUR TECHNIQUE BEFORE MEGA MILES</strong></h2>\r\n&nbsp;\r\n\r\n<strong>Morning Team,</strong>\r\nMany of you are starting your preparation towards the 21.1km Sydney Morning Herald Half Marathon. If you haven’t entered the race yet, you’d better get to it - <a title=\"SMH HALF\" href=\"http://www.smhhalfmarathon.com.au/\">http://www.smhhalfmarathon.com.au/.</a>\r\nIn today’s post, I’ve outlined my experience on the importance of fine tuning your technical efficiency before you amp up the miles and certainly your training intensity.\r\nThere a 4 absolute key features of running smoothly. There are 4 bio-mechanical positions ALL efficient runners employ to reduce the cost of impact. Consequently their potential of injury is reduced to near zero and of course their optimal performance is reflected.\r\n\r\nRunning or jogging is a weight bearing activity. Meaning, there is a cost of impact each and every stride. Your forward momentum is unfortately slowed every time you hit the surface. Being a repetitive and continuous action, should your technique be floored with inefficiency (increased cost of impact), you can expect stress in your weakest link (usually; shins, knees and lower back). This often means injury! Damn!\r\n<strong>Here are my 4 key features I teach.</strong>\r\n<strong>1. YOUR HEAD MUST BE POSITIONED OVER YOU HIPS</strong>\r\nIt’s all about balance – much like a golf ball evenly positioned on a tee. If your head is forward of your hips your inclination will be to counter balance by throwing your lead leg out ahead of your hips. This is usually done with increased force of contact, most often on the back edge of the hell, and certainly producing far more braking than necessary. Tell yourself to run TALL – pretend you’re being lifted up off your legs.\r\n<strong>2. RELAX YOUR NECK &amp; SHOULDERS</strong>\r\nWhen most people are stressed, whether it be delivering a speech or running late for a bus, commonly, shoulders ride high. Muscles around the shoulders and neck contract, which firstly, restricts breathing, and secondly has your brain believing you’re under great stress – so signals of SLOW, STOP or GIVE UP usually result. You must learn to relax these muscle groups particularly when picking up your pace.\r\n<strong>3. SOFT CONTACT</strong>\r\nIf you’re forcefully throwing your supporting leg into the surface, you can expect excessive “return to sender” impact costs – a reverb if you like. Your contact should be light and cushioned. Really, irrespective of your weight and size, I shouldn’t hear you coming. Don’t squash ants – lightly allow your supporting foot to FALL to the surface, and importantly, RELAX your ankle on impact. The likelihood is, providing everything is in order to this point, you’ll make first contact on the outside of your forefoot.\r\n<strong>4. LIFT SUPPORTING LEG</strong>\r\nOnce you’ve made contact – the sooner you’d clear the supporting foot the better. The less time spent balancing and more so stabilising the less stress on your functional body. I practice LIFTING the supporting foot NOT DRIVING into the surface.\r\n\r\n<strong>CHECK IT THIS AWESOME VIDEO OF PERHAPS THE GOLD STANDARD IN “THE ART OF RUNNING”.</strong>\r\n<h2></h2>\r\n<h2></h2>\r\n<h2></h2>\r\n<h2></h2>\r\n&nbsp;','PAMPY\'S POST ','','inherit','closed','closed','','1362-revision-v1','','','2015-03-02 20:24:07','2015-03-02 20:24:07','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1622,2,'2014-10-20 20:53:00','2014-10-20 20:53:00','<h2><span style=\"color: #993366;\"><strong>PAMPY’S POST 40.14</strong><strong> – GOTTA LOVE THOSE LAVA FIELDS</strong></span></h2>\r\nHi Team,\r\n\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040.jpg\"><img class=\"alignright wp-image-1609 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6040-300x224.jpg\" alt=\"IMG_6040\" width=\"300\" height=\"224\" /></a>you what I learnt in the heat of the battle.  What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\n\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water\r\n(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock.  The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity\r\n(30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: NOTE - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<h3><span style=\"color: #993366;\"><strong>Before the race</strong></span></h3>\r\n<ul>\r\n	<li>Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp;<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109.jpg\"><img class=\"alignright wp-image-1594 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6109-300x200.jpg\" alt=\"IMG_6109\" width=\"300\" height=\"200\" /></a> calcium) for 3 weeks leading up to race.</li>\r\n	<li>I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy).  Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.</li>\r\n	<li>Don’t over drink water in the week leading up to race day – to thirst ONLY.  Minerals are far more important than throwing litres of water down your throat.</li>\r\n	<li>Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.</li>\r\n	<li>Log 2 runs in the middle of the day (about 80mins), taking it out slowly and\r\nexposing my skin to the sun.  Build in some race pace efforts into these sessions.  Oh and take an electrolyte drink with you.</li>\r\n	<li>Shut down heat exposed practice sessions 3 days out from race day.</li>\r\n	<li>Turn off air-conditioning at night – simply relying on a ceiling fan.  Mind you we were staying right on the water with a constant breeze.</li>\r\n	<li>Eat near my exact same food choices (and volume) right up to race day.  I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.</li>\r\n	<li>Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.</li>\r\n	<li>Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.</li>\r\n</ul>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Race day plan</strong></span></h3>\r\n<ul>\r\n	<li>I have a clear but flexible pacing and nutritional plan for race day – determined <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091.jpg\"><img class=\"alignright wp-image-1593 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6091-300x168.jpg\" alt=\"IMG_6091\" width=\"300\" height=\"168\" /></a>in training and from previous race experience (more so, failures).</li>\r\n	<li>I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs.  This is not always possible as race dynamics and ego offer frequent challenges.</li>\r\n	<li>The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours.  NOTE - Spikes in power do two things.  1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.</li>\r\n	<li>Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose.\r\nIt’s a fine balance to finish the race with about 100-150 cals of glycogen left in the tank.  If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable.  The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.</li>\r\n	<li>As I plan to race as competitively as I can – I will be juggling this metabolic balance all day.  Basically, I need to push it right to line without going over it.  While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel.  I had also plan to take a dash of salt every hour and of course drink water to thirst.  If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.</li>\r\n	<li>When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink.  Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.</li>\r\n</ul>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image.jpg\"><img class=\"alignnone wp-image-1605 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image-1024x277.jpg\" alt=\"Image\" width=\"640\" height=\"126\" /></a>\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Troubleshooting</strong></span></h3>\r\n<ul>\r\n	<li>During the last 15minutes of the swim I feel an unnerving sensation of lower leg<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a> cramps – which, damn it, I’ve experienced before.  Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later).  After experiencing this neural unrest during the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions.  I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!</li>\r\n	<li>OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing.  I figure I’ve been, right from the start of the swim , consuming considerable water.  This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination.  I have two small canisters of salt in my back pocket.  DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.</li>\r\n	<li>Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp\r\nup my power.  I start riding past loads of fading riders, including Germans, which is encouraging.</li>\r\n	<li>OK, here we go – marathon time.  How will my legs feel? will they cramp? will this be a painful walk?  I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours.  Great! I don’t cramp – this is good.  I decide just to back off my run pace a little and simply settle in – limiting spooks!  I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot.  I know I can run faster, but, I continue to remind myself to save some for the last 10kms.  My only increases in speed are to pass struggling Germans.</li>\r\n	<li>I’ll follow my original nutritional plan as I figure I’m now loaded with salt.  It seems to work – the cramps are gone.  I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!</li>\r\n	<li>3.30 of running done – and with 9.53 on the clock I’m done - day complete.  I am <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun.jpg\"><img class=\"alignright wp-image-1600 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bp-ryun-300x200.jpg\" alt=\"bp ryun\" width=\"300\" height=\"200\" /></a>most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat.  I worked it out while on the go – and it worked! Info banked!</li>\r\n</ul>\r\n&nbsp;\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker.  Congrats also to Nick Souter\r\nwho finished in 40<sup>th</sup> position overall – Champion.\r\n\r\nBP\r\n\r\nTill next time Kona.  Mahalo!\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE.jpg\"><img class=\"alignnone wp-image-1595 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE-1024x260.jpg\" alt=\"FINISH LINE\" width=\"640\" height=\"123\" /></a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834.jpg\"><img class=\"alignnone size-medium wp-image-1611\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5834-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1.jpg\"><img class=\"alignnone  wp-image-1601\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona1-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"198\" /></a>\r\n\r\n&nbsp;\r\n\r\n<iframe width=\"560\" height=\"315\" src=\"//www.youtube.com/embed/cm5l3Y7WkQI\" frameborder=\"0\" allowfullscreen></iframe>','PAMPY\'S POST ','','inherit','closed','open','','1362-revision-v1','','','2014-10-20 20:53:00','2014-10-20 20:53:00','',1362,'http://balancehealthprograms.com.au/1362-revision-v1/',0,'revision','',0),(1941,2,'2015-03-02 21:27:28','2015-03-02 21:27:28','<h2><strong>PAMPY’S POST 10.15 – FINE TUNE YOUR TECHNIQUE BEFORE MEGA MILES</strong></h2>\r\n&nbsp;\r\n\r\nMorning Team,\r\nMany of you are starting your preparation towards the 21.1km Sydney Morning Herald Half Marathon. If you haven’t entered the race yet, you’d better get to it - http://www.smhhalfmarathon.com.au/.\r\nIn today’s post, I’ve outlined my experience on the importance of fine tuning your technical efficiency before you amp up the miles and certainly your training intensity.\r\nThere a 4 absolute key features of running smoothly. There are 4 bio-mechanical positions ALL efficient runners employ to reduce the cost of impact. Consequently their potential of injury is reduced to near zero and of course their optimal performance is reflected.\r\n\r\nRunning or jogging is a weight bearing activity. Meaning, there is a braking cost of impact each and every stride. Your forward momentum is unfortunately slowed (a brief pause) every time you hit the surface. Being a repetitive and continuous action, should your technique be floored with bio-mechanical inefficiency (increased cost of impact), you can expect stress in your weakest link (usually; shins, knees and lower back). This often means injury! Damn!\r\nHere are 4 key features I teach.\r\n<strong>1. YOUR HEAD MUST BE POSITIONED OVER YOU HIPS</strong>\r\nIt’s all about balance – much like a golf ball evenly positioned on a tee. If your head is forward of your hips (like it is now while slouched over your keyboard) your inclination will be to counter balance by throwing your lead leg out ahead of your hips. This is usually done with increased force of contact, most often landing on the back edge of the hell, and certainly producing far more braking than necessary. Tell yourself to run TALL – pretend you’re being lifted up off your legs.\r\n<strong>2. RELAX YOUR NECK &amp; SHOULDERS</strong>\r\nWhen most people are stressed, whether it be delivering a speech or running late for a bus, commonly, shoulders ride high. Muscles around the shoulders and neck contract, which, firstly, restricts breathing, and secondly, has your brain believing you’re under enormous stress – so expect signals of SLOW, STOP or GIVE UP. You must learn to relax these muscle groups particularly when picking up your pace.\r\n<strong>3. SOFT CONTACT</strong>\r\nIf you’re forcefully throwing your supporting leg into the surface, you can expect excessive “return to sender” impact costs – a reverb if you like. Your contact should be light and cushioned. Really, irrespective of your weight and size, I shouldn’t hear you coming. Don’t squash ants – lightly allow your supporting foot to FALL to the surface, and importantly, RELAX your ankle on impact. The likelihood is, providing everything is in order to this point, you’ll make first contact on the outside of your forefoot.\r\n<strong>4. LIFT SUPPORTING LEG</strong>\r\nOnce you’ve made contact – the sooner you’d clear the supporting foot the better. The less time spent balancing and more so stabilising the less stress on your functional body. I practice LIFTING the supporting foot NOT DRIVING into the surface.\r\n<strong>CHECK IT THIS AWESOME VIDEO OF PERHAPS THE GOLD STANDARD IN “THE ART OF RUNNING”.</strong>\r\n\r\n&nbsp;\r\n<div align=\"center\"> <iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/L3s7z8DXVwo\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\n','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2015-03-02 21:27:28','2015-03-02 21:27:28','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1623,2,'2014-10-22 22:10:39','2014-10-22 22:10:39','PAMPY’S POST - 41.14 THE GUS WORLAND PROJECT PART 2 Hi Team, In Part 1, I\r\n\r\ncovered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes. PART 1 - http://balancehealthprograms.com.au/ His entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus Worland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in. The race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book. My first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman. Right then...... What becomes clear to me early in our journey is that we need to interrupt 30years of reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL! He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me. I arm Gus with a carefully periodised training plan – with very conservative starting intensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits. ENTER – PRESSURE When exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to 90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place. So here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS! Here is our practiced list of positive building triggers. 1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like. 2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure. 3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALLRELAXLIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”! Well Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU! I am not a fan of hunting or craving the outcome. Our primary focus is on repeating and practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort. For all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy! Our relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come. I’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result. BP Feel free to send him well wishes  Twitter - @GusWorland','How It Works','','inherit','closed','open','','1361-revision-v1','','','2014-10-22 22:10:39','2014-10-22 22:10:39','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1624,2,'2014-10-22 22:10:57','2014-10-22 22:10:57','PAMPY’S POST - 41.14 THE GUS WORLAND PROJECT PART 2 Hi Team, In Part 1, I\r\n\r\ncovered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes. PART 1 - http://balancehealthprograms.com.au/ His entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus Worland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in. The race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book. My first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman. Right then...... What becomes clear to me early in our journey is that we need to interrupt 30years of reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL! He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me. I arm Gus with a carefully periodised training plan – with very conservative starting intensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits. ENTER – PRESSURE When exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to 90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place. So here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS! Here is our practiced list of positive building triggers. 1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like. 2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure. 3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALLRELAXLIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”! Well Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU! I am not a fan of hunting or craving the outcome. Our primary focus is on repeating and practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort. For all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy! Our relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come. I’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result. BP Feel free to send him well wishes  Twitter - @GusWorland','PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-22 22:10:57','2014-10-22 22:10:57','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1625,2,'2014-10-22 22:11:58','2014-10-22 22:11:58','','gussy','','inherit','closed','open','','gussy','','','2014-10-22 22:11:58','2014-10-22 22:11:58','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/gussy.jpg',0,'attachment','image/jpeg',0),(1942,2,'2015-03-02 21:29:29','2015-03-02 21:29:29','<h2><em><span style=\"color: #993366;\"><strong><span style=\"color: #0000ff;\">PAMPY’S POST 10.15</span>  </strong></span></em></h2>\r\n<h2><em><span style=\"color: #993366;\"><strong>FINE TUNE YOUR TECHNIQUE BEFORE MEGA MILES</strong></span></em></h2>\r\n&nbsp;\r\n\r\nMorning Team,\r\nMany of you are starting your preparation towards the 21.1km Sydney Morning Herald Half Marathon. If you haven’t entered the race yet, you’d better get to it - <a title=\"SMH HALF\" href=\"http://www.smhhalfmarathon.com.au/\">http://www.smhhalfmarathon.com.au/.</a>\r\nIn today’s post, I’ve outlined my experience on the importance of fine tuning your technical efficiency before you amp up the miles and certainly your training intensity.\r\nThere a 4 absolute key features of running smoothly. There are 4 bio-mechanical positions ALL efficient runners employ to reduce the cost of impact. Consequently their potential of injury is reduced to near zero and of course their optimal performance is reflected.\r\n\r\nRunning or jogging is a weight bearing activity. Meaning, there is a braking cost of impact each and every stride. Your forward momentum is unfortunately slowed (a brief pause) every time you hit the surface. Being a repetitive and continuous action, should your technique be floored with bio-mechanical inefficiency (increased cost of impact), you can expect stress in your weakest link (usually; shins, knees and lower back). This often means injury! Damn!\r\nHere are 4 key features I teach.\r\n<strong>1. YOUR HEAD MUST BE POSITIONED OVER YOU HIPS</strong>\r\nIt’s all about balance – much like a golf ball evenly positioned on a tee. If your head is forward of your hips (like it is now while slouched over your keyboard) your inclination will be to counter balance by throwing your lead leg out ahead of your hips. This is usually done with increased force of contact, most often landing on the back edge of the hell, and certainly producing far more braking than necessary. Tell yourself to run TALL – pretend you’re being lifted up off your legs.\r\n<strong>2. RELAX YOUR NECK &amp; SHOULDERS</strong>\r\nWhen most people are stressed, whether it be delivering a speech or running late for a bus, commonly, shoulders ride high. Muscles around the shoulders and neck contract, which, firstly, restricts breathing, and secondly, has your brain believing you’re under enormous stress – so expect signals of SLOW, STOP or GIVE UP. You must learn to relax these muscle groups particularly when picking up your pace.\r\n<strong>3. SOFT CONTACT</strong>\r\nIf you’re forcefully throwing your supporting leg into the surface, you can expect excessive “return to sender” impact costs – a reverb if you like. Your contact should be light and cushioned. Really, irrespective of your weight and size, I shouldn’t hear you coming. Don’t squash ants – lightly allow your supporting foot to FALL to the surface, and importantly, RELAX your ankle on impact. The likelihood is, providing everything is in order to this point, you’ll make first contact on the outside of your forefoot.\r\n<strong>4. LIFT SUPPORTING LEG</strong>\r\nOnce you’ve made contact – the sooner you’d clear the supporting foot the better. The less time spent balancing and more so stabilising the less stress on your functional body. I practice LIFTING the supporting foot NOT DRIVING into the surface.\r\n<strong>CHECK IT THIS AWESOME VIDEO OF PERHAPS THE GOLD STANDARD IN “THE ART OF RUNNING”.</strong>\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L3s7z8DXVwo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2015-03-02 21:29:29','2015-03-02 21:29:29','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1943,2,'2015-03-02 21:31:30','2015-03-02 21:31:30','<h2><em><span style=\"color: #993366;\"><strong><span style=\"color: #0000ff;\">PAMPY’S POST 10.15</span>  </strong></span></em></h2>\r\n<h2><em><span style=\"color: #993366;\"><strong>FINE TUNE YOUR TECHNIQUE BEFORE MEGA MILES</strong></span></em></h2>\r\n&nbsp;\r\n\r\nMorning Team,\r\nMany of you are starting your preparation towards the 21.1km Sydney Morning Herald <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"192\" height=\"165\" /></a>Half Marathon. If you haven’t entered the race yet, you’d better get to it - <a title=\"SMH HALF\" href=\"http://www.smhhalfmarathon.com.au/\">http://www.smhhalfmarathon.com.au/.</a>\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve outlined my experience on the importance of fine tuning your technical efficiency before you amp up the miles and certainly your training intensity.\r\nThere a 4 absolute key features of running smoothly. There are 4 bio-mechanical positions ALL efficient runners employ to reduce the cost of impact. Consequently their potential of injury is reduced to near zero and of course their optimal performance is reflected.\r\n\r\nRunning or jogging is a weight bearing activity. Meaning, there is a braking cost of impact each and every stride. Your forward momentum is unfortunately slowed (a brief pause) every time you hit the surface. Being a repetitive and continuous action, should your technique be floored with bio-mechanical inefficiency (increased cost of impact), you can expect stress in your weakest link (usually; shins, knees and lower back). This often means injury! Damn!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\nHere are 4 key features I teach.\r\n\r\n&nbsp;\r\n<span style=\"color: #993366;\"> <strong>1. YOUR HEAD MUST BE POSITIONED OVER YOU HIPS</strong></span>\r\nIt’s all about balance – much like a golf ball evenly positioned on a tee. If your head is forward of your hips (like it is now while slouched over your keyboard) your inclination will be to counter balance by throwing your lead leg out ahead of your hips. This is usually done with increased force of contact, most often landing on the back edge of the hell, and certainly producing far more braking than necessary. Tell yourself to run TALL – pretend you’re being lifted up off your legs.\r\n\r\n&nbsp;\r\n<span style=\"color: #993366;\"><strong>2. RELAX YOUR NECK &amp; SHOULDERS</strong></span>\r\nWhen most people are stressed, whether it be delivering a speech or running late for a bus, commonly, shoulders ride high. Muscles around the shoulders and neck contract, which, firstly, restricts breathing, and secondly, has your brain believing you’re under enormous stress – so expect signals of SLOW, STOP or GIVE UP. You must learn to relax these muscle groups particularly when picking up your pace.\r\n\r\n&nbsp;\r\n<span style=\"color: #993366;\"><strong>3. SOFT CONTACT</strong></span>\r\nIf you’re forcefully throwing your supporting leg into the surface, you can expect excessive “return to sender” impact costs – a reverb if you like. Your contact should be light and cushioned. Really, irrespective of your weight and size, I shouldn’t hear you coming. Don’t squash ants – lightly allow your supporting foot to FALL to the surface, and importantly, RELAX your ankle on impact. The likelihood is, providing everything is in order to this point, you’ll make first contact on the outside of your forefoot.\r\n\r\n&nbsp;\r\n<span style=\"color: #993366;\"><strong>4. LIFT SUPPORTING LEG</strong></span>\r\nOnce you’ve made contact – the sooner you’d clear the supporting foot the better. The less time spent balancing and more so stabilising the less stress on your functional body. I practice LIFTING the supporting foot NOT DRIVING into the surface.\r\n\r\n&nbsp;\r\n<h5>\r\n<em><strong>CHECK IT THIS AWESOME VIDEO OF PERHAPS THE GOLD STANDARD IN “THE ART OF RUNNING”.</strong></em></h5>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L3s7z8DXVwo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2015-03-02 21:31:30','2015-03-02 21:31:30','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1626,2,'2014-10-22 22:13:25','2014-10-22 22:13:25','','gus','','inherit','closed','open','','gus','','','2014-10-22 22:13:25','2014-10-22 22:13:25','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg',0,'attachment','image/jpeg',0),(1627,2,'2014-10-22 22:15:11','2014-10-22 22:15:11','','ny','','inherit','closed','open','','ny','','','2014-10-22 22:15:11','2014-10-22 22:15:11','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/ny.jpg',0,'attachment','image/jpeg',0),(1628,2,'2014-10-22 22:20:11','2014-10-22 22:20:11','','gus w','','inherit','closed','open','','gus-w','','','2014-10-22 22:20:11','2014-10-22 22:20:11','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg',0,'attachment','image/jpeg',0),(1684,2,'2014-12-15 07:15:12','2014-12-15 07:15:12','<h1><strong>PAMPY’S POST 50.14</strong><strong> – WHY RUNNERS GET INJURED! – PART 1</strong></h1>\r\n&nbsp;\r\n\r\nMorning Team,\r\n\r\nLet me start by defining the title.\r\n\r\n<em>In my opinion</em>, being immersed in all things running for the past 25 years – that is;\r\nalthough not being a top runner myself, I have banged out thousands of clicks, I have taught technical efficiency (running stride) for the past 15yrs, and finally, have coached literally hundreds of runners (all shapes, sizes and interests) to complete events of all distances – I now consider <strong>one clear</strong> <strong>reason</strong> above all why runners get injured.\r\n\r\n&nbsp;\r\n\r\nNow then, when I say injured – I’m talking about these old chestnuts - plantar fasciitis, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/achilles.jpg\"><img class=\"alignright wp-image-1679 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/achilles-150x125.jpg\" alt=\"achilles\" width=\"150\" height=\"125\" /></a>achilles tendonitis, shin splints, calf strains, pre-patella knee pain, ITB inflammation, hamstring strains, hip aches, and lower back pain/ stiffness.\r\n\r\n&nbsp;\r\n\r\nOK, of course a sub-par diet, inadequate recovery, inappropriate shoes, and floored technique can all play a role in running related injuries, not to mention letting lifestyle stress override your bio-rhythms.  But, I see the most significant reason for unnecessary running injuries simply being exceeding one’s <strong>Aerobic Capacity (AC)</strong> before it has been tested and consolidated for a period of time.  I refer more to exceeding one’s tolerance for intensity than volume.\r\n\r\nMeaning – basically going too hard too early!  Y-generation and <strong>my training principles</strong> ain’t going to get on!\r\n\r\nDo these responses to injury sound familiar?\r\n\r\n<em>“But I’ve been back running for at least 2 ½  weeks now, I was only going easy with my<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runnr.png\"><img class=\"alignright wp-image-1682 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runnr-300x204.png\" alt=\"runnr\" width=\"300\" height=\"204\" /></a> mate – who runs 2.35 marathons, but I bought these new shoes with ultimate mega deluxe cloud shocks! WTF, they claimed to solve calf issues, I used to hold 4min pace easily, so running 4.08’s felt pi55 easy! I reckon I’m only 2.5kg over my best weight! I couldn’t let that chick pass me! My coach isn’t coaching me hard enough, so I stepped it up a bit! I just get bored running easy 5.00min pace, so I picked it up to 3.50’s! I was a star sportsman at school! My Physio can’t seem to fix my injury, I’ll see a new one! I tried to get back into it, but caught a cold from the kids!, I was just trying to sweat out the 20 beers I had last night, so I pushed it harder” I couldn’t train the last two days so I flogged it today,– feel free to add to this...................</em>\r\n\r\nTo outline my opinion, I’ll dumb down some basic physiology.\r\n\r\nAerobic capacity refers to that point where your metabolism switches from preferring stored fat as it’s dominant fuel source to sugar.  Your aerobic capacity is limited by the efficiency of your aerobic system.  Your aerobic system works <em>something like this</em>;\r\n\r\nI take a run out nice and easily (note - I have no option these days) and my upper <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>respiratory system takes in about 3.5 litres of air per breath.  21% of this air is oxygen (my gold), of which my lungs can absorb close to 90% of available O2.  Then my red blood cells attach to available O2 for their transport to my working muscles (mainly my legs) – so the more RBC’s the better (hence the banned drug EPO which promotes RBC’s++).  My now oxygenated blood fills my heart (the bigger and stronger my heart the better) and pumps O2 via blood vessels (again, the stronger and more flexible the better- - so don’t smoke) till it reaches my working muscle cells.  The greater the number of blood vessels (capillaries) wrapped around my working cells the greater the opportunity of O2 upload.  The O2 finds it’s way into my active cells (again, the more the better) and the process to deliver me sustained <strong>energy</strong> goes <em>something like this</em>:\r\n\r\nO2’s best mate is stored fat (remember, I, we, have loads of this)– they combine – add some H2O – add a little sugar just to light it up – throw in some enzymes and viola - heat provides energy to contract and relax my muscles – over and over again.  Now then, this process continues nicely enough until such time I decide to pick up my intensity.  Before long, with increasing O2 demands at a cellular level, I reach my aerobic capacity – the point I can longer upload O2 quicker than I am using it.  Given my brain trumps my heart and muscles, I make the decision to keep pushing hard.  This is all fine in terms of performance (pain cave aside), but my metabolism – in the absence, or certainly diminishing O2, has no option to change energy pathways to my limited sugar tank – because, hey! I need energy somehow.\r\n\r\nThe changing from favouring my fat tank to sugar tanks goes <em>something like this</em>:\r\n\r\nThe by-product, or waste product of burning sugar instead of fat is the accumulation of hydrogen ions (H+)– which, now starts to flood my blood stream (and of course my muscles).  You know that awful burning sensation in your muscles and lungs when you’re running late for the bus! – that’s H+ in excess. Most of us probably know this accumulation of H+ as <strong><em>lactic acid</em></strong> – and consequently my blood pH drops – as in it <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/lacti.jpg\"><img class=\"alignright wp-image-1683 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/lacti-150x100.jpg\" alt=\"lacti\" width=\"150\" height=\"100\" /></a>leaves the comfortable confines of my alkaline 7.6 (pH).\r\n\r\nWe’ll call this change from fat to sugar as your aerobic or lactic threshold (AT).  It is this change in stress and subsequent increase in waste product (H+) that could very well be the culprit of all those annoying niggles – well, I should add, till such time your body can tolerate this stress.\r\n\r\nI’ll cover in Part 2 how to determine your absolute Aerobic Threshold (AT) – and more importantly your appropriate base training Aerobic Zone (AZ).  Your goal is, and should always be; train your body to more efficient at favouring stored fat.  Meaning, train to get fitter, further, and faster before you switch to sugar.\r\n\r\nWhy?\r\n\r\nI have a definite list of criteria I ask myself before promoting and prescribing training <strong>over</strong> ones aerobic capacity (see next week or question me personally).\r\n\r\nThis is why I require at least 5-8+ weeks of AZ training before we step it up.\r\n\r\nH+ overload can lead to:\r\n<ul>\r\n	<li>Negatively affect function and integrity of tendons, nerves and joint capsules at a cellular and hormonal level – leading to potential injury.</li>\r\n	<li>Places far greater management on your all important form.  Poor form = &gt; potential injury.</li>\r\n	<li>Really requires up to up to 48 hours recovery before training again.  Often we don’t.</li>\r\n	<li>Can suppress your immune system leaving you far more susceptible to illness.</li>\r\n</ul>\r\nALSO\r\n<ul>\r\n	<li>Sustained H+ can play havoc with our emotions and temperament post session.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health.jpg\"><img class=\"alignright wp-image-1680 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-300x168.jpg\" alt=\"health\" width=\"300\" height=\"168\" /></a>Most of us have lives outside training and racing.</li>\r\n	<li>Sleep is often compromised – and sleep is King.</li>\r\n	<li>Burning sugar usually encourages sugar consumption – meaning you’ll crave sugar to restock your diminishing sugar tank.  If you’re aerobically inefficient, you burn sugars, and consume sugars – making it near impossible to reach your ideal shape and weight.</li>\r\n	<li>Excessive H+ and lifestyle stress (cortisol overload) can be a devastating mix.</li>\r\n</ul>\r\nFinally, the inspiration for this post came from the poor bugger with the left achilles strain I saw this morning aged mid 50’s &amp; 20kg overweight being encouraged to sprint up the domain hill and punch something at the top – flick your trainer mate!\r\n\r\nBP - be patient!','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2014-12-15 07:15:12','2014-12-15 07:15:12','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1629,2,'2014-10-22 22:22:20','2014-10-22 22:22:20','','ny2','','inherit','closed','open','','ny2','','','2014-10-22 22:22:20','2014-10-22 22:22:20','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg',0,'attachment','image/jpeg',0),(1634,2,'2014-10-22 23:52:39','2014-10-22 23:52:39','','gus22','','inherit','closed','open','','gus22','','','2014-10-22 23:52:39','2014-10-22 23:52:39','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg',0,'attachment','image/jpeg',0),(1630,2,'2014-10-22 22:23:05','2014-10-22 22:23:05','<h1>PAMPY’S POST - 41.14</h1>\r\n<h1>THE GUS WORLAND PROJECT PART 2</h1>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy.jpg\"><img class=\"size-medium wp-image-1625 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" /></a>\r\n\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\nPART 1 - http://balancehealthprograms.com.au/\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignright wp-image-1626 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-150x150.jpeg\" alt=\"gus\" width=\"150\" height=\"150\" /></a> Worland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\nThe race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\nHe is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny.jpg\"><img class=\"alignright wp-image-1627 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny.jpg\" alt=\"ny\" width=\"275\" height=\"183\" /></a>intensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits.\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\nHere is our practiced list of positive building triggers.\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nFeel free to send him well wishes  Twitter - @GusWorland','PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-22 22:23:05','2014-10-22 22:23:05','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1631,2,'2014-10-22 22:24:03','2014-10-22 22:24:03','<h2><span style=\"color: #0000ff;\"><strong>PAMPY’S POST - 41.14</strong></span></h2>\r\n<h2><span style=\"color: #993366;\"><strong>THE GUS WORLAND PROJECT PART 2</strong></span></h2>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy.jpg\"><img class=\"size-medium wp-image-1625 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" /></a>\r\n\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\nPART 1 - http://balancehealthprograms.com.au/\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignright wp-image-1626 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-150x150.jpeg\" alt=\"gus\" width=\"150\" height=\"150\" /></a> Worland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\nThe race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\nHe is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny.jpg\"><img class=\"alignright wp-image-1627 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny.jpg\" alt=\"ny\" width=\"275\" height=\"183\" /></a>intensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits.\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\nHere is our practiced list of positive building triggers.\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nFeel free to send him well wishes  Twitter - @GusWorland','PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-22 22:24:03','2014-10-22 22:24:03','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1632,2,'2014-10-22 23:48:17','2014-10-22 23:48:17','<h2><span style=\"color: #0000ff;\"><strong>PAMPY’S POST - 41.14</strong></span></h2>\r\n<h2><span style=\"color: #993366;\"><strong>THE GUS WORLAND PROJECT PART 2</strong></span></h2>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy.jpg\"><img class=\"size-medium wp-image-1625 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" /></a>\r\n\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\nPART 1 - http://balancehealthprograms.com.au/\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignright wp-image-1626 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-150x150.jpeg\" alt=\"gus\" width=\"150\" height=\"150\" /></a> Worland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\nThe race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\nHe is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny.jpg\"><img class=\"alignright wp-image-1627 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny.jpg\" alt=\"ny\" width=\"275\" height=\"183\" /></a>intensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits.\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\nHere is our practiced list of positive building triggers.\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nFeel free to send him well wishes  Twitter - @GusWorland','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-22 23:48:17','2014-10-22 23:48:17','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1633,2,'2014-10-22 23:52:08','2014-10-22 23:52:08','','GUS3434','','inherit','closed','open','','gus3434','','','2014-10-22 23:52:08','2014-10-22 23:52:08','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/GUS3434.jpg',0,'attachment','image/jpeg',0),(1637,2,'2014-10-22 23:56:31','2014-10-22 23:56:31','<h3><strong>PAMPY’S POST - 41.14</strong></h3>\r\n<h3><strong>THE GUS WORLAND PROJECT PART 2</strong></h3>\r\n<h2><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy.jpg\"><img class=\"alignright wp-image-1625 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" /></a></strong></span></h2>\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\n<strong><span style=\"color: #993366;\">PART 1</span> - http://balancehealthprograms.com.au/</strong>\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>\r\nWorland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\nThe race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22-150x116.jpg\" alt=\"gus22\" width=\"150\" height=\"116\" /></a>reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\n<strong>He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.</strong>\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting\r\n\r\nintensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits.<img class=\"alignright wp-image-1633 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434-150x119.jpg\" alt=\"GUS3434\" width=\"150\" height=\"119\" />\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to\r\n90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\n<em><strong>Here is our practiced list of positive building triggers.</strong></em>\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nF<strong>eel free to send him well wishes  <span style=\"color: #00ccff;\">Twitter</span> - @GusWorland</strong>','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-22 23:56:31','2014-10-22 23:56:31','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1638,2,'2014-10-23 00:07:00','2014-10-23 00:07:00','<h3><strong>PAMPY’S POST - 41.14</strong></h3>\r\n<h3><strong>THE GUS WORLAND PROJECT PART 2</strong></h3>\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy.jpg\"><img class=\"alignright wp-image-1625 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" /></a> challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\n<strong><span style=\"color: #993366;\">PART 1</span> - http://balancehealthprograms.com.au/</strong>\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>\r\nWorland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\nThe race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22-150x116.jpg\" alt=\"gus22\" width=\"150\" height=\"116\" /></a>reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\n<strong>He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.</strong>\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting\r\n\r\nintensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits.<img class=\"alignright wp-image-1633 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434-150x119.jpg\" alt=\"GUS3434\" width=\"150\" height=\"119\" />\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to\r\n90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\n<em><strong>Here is our practiced list of positive building triggers.</strong></em>\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nF<strong>eel free to send him well wishes  <span style=\"color: #00ccff;\">Twitter</span> - @GusWorland</strong>','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-23 00:07:00','2014-10-23 00:07:00','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1635,2,'2014-10-22 23:53:54','2014-10-22 23:53:54','<h2><strong>PAMPY’S POST - 41.14</strong></h2>\r\n<h2><strong>THE GUS WORLAND PROJECT PART 2</strong></h2>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy.jpg\"><img class=\"alignright wp-image-1625 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" /></a></strong></span></h2>\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\n<strong><span style=\"color: rgb(153, 51, 102);\">PART 1</span> - http://balancehealthprograms.com.au/</strong>\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>\r\nWorland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\nThe race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22-150x116.jpg\" alt=\"gus22\" width=\"150\" height=\"116\" /></a>reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\n<strong>He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.</strong>\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434.jpg\"><img class=\"alignright wp-image-1633 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434-150x119.jpg\" alt=\"GUS3434\" width=\"150\" height=\"119\" /></a>\r\nintensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits.\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to\r\n90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\nHere is our practiced list of positive building triggers.\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nFeel free to send him well wishes  Twitter - @GusWorland','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-22 23:53:54','2014-10-22 23:53:54','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1636,2,'2014-10-22 23:54:54','2014-10-22 23:54:54','<h3><strong>PAMPY’S POST - 41.14</strong></h3>\r\n<h3><strong>THE GUS WORLAND PROJECT PART 2</strong></h3>\r\n<h2><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy.jpg\"><img class=\"alignright wp-image-1625 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" /></a></strong></span></h2>\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\n<strong><span style=\"color: #993366;\">PART 1</span> - http://balancehealthprograms.com.au/</strong>\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>\r\nWorland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\nThe race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22-150x116.jpg\" alt=\"gus22\" width=\"150\" height=\"116\" /></a>reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\n<strong>He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.</strong>\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434.jpg\"><img class=\"alignright wp-image-1633 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434-150x119.jpg\" alt=\"GUS3434\" width=\"150\" height=\"119\" /></a>\r\nintensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits.\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to\r\n90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\nHere is our practiced list of positive building triggers.\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nFeel free to send him well wishes  Twitter - @GusWorland','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-22 23:54:54','2014-10-22 23:54:54','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),