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<h1 style="text-align: center;">Yellow Program</h1>
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<h1 style="text-align: center;"><span style="color: #fdd333;">STEP 1</span></h1>
<h2 style="text-align: center;"><span style="color: #fdd333;">Coach's Wrap</span></h2>
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<iframe src="https://www.youtube.com/embed/K6-D33HiMCM?feature=oembed" width="1170" height="658" frameborder="0" allowfullscreen="allowfullscreen"></iframe>
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<h1 style="text-align: center;"><span style="color: #fdd333;">STEP 1</span></h1>
<h2 style="text-align: center;"><span style="color: #fdd333;">Your best Zone
</span></h2>
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<a href="http://balancehealthprograms.com.au/dti-2/"> <img class="so-widget-image" src="http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-ekg-ecg-heart-beat-300x278.jpg" srcset="http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-ekg-ecg-heart-beat-300x278.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-ekg-ecg-heart-beat-150x139.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-ekg-ecg-heart-beat-768x710.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-ekg-ecg-heart-beat-1024x947.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-ekg-ecg-heart-beat-830x768.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-ekg-ecg-heart-beat-230x213.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-ekg-ecg-heart-beat-350x324.jpg 350w" width="300" height="278" /> </a>
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<h2 style="text-align: center;">Just 3 Intensity Zones</h2>
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<h2 style="text-align: center;">'DTI' ZONE</h2>
<h4></h4>
<h6>Your effort zone for 'almost all' sessions.</h6>
<h6>About 'your' 60-70% perceived effort - no harder.</h6>
<h6>Around 120-135 heart rate beats per minute.</h6>
<h6>'Your' conversation pace.</h6>
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<h2 style="text-align: center;"><span style="color: #ffffff;">'WORKING' ZONE</span></h2>
<h4><span style="color: #ffffff;"> </span></h4>
<h6><span style="color: #ffffff;">Only used after 6 weeks of training. </span></h6>
<h6><span style="color: #ffffff;">About 70-85% perceived effort.</span></h6>
<h6><span style="color: #ffffff;">Around 135-160 beats per minute.</span></h6>
<h6><span style="color: #ffffff;">You can hold the pace for about 10 minutes.</span></h6>
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<h2 style="text-align: center;"><span style="color: #ffffff;">'BLOWING' ZONE</span></h2>
<h4><span style="color: #ffffff;"> </span></h4>
<h6><span style="color: #ffffff;">Never should you explore this zone! </span></h6>
<h6><span style="color: #ffffff;">About 85-95% perceived effort.</span></h6>
<h6><span style="color: #ffffff;">Around 150-180 beats per minute. </span></h6>
<h6><span style="color: #ffffff;">Very uncomfortable place!</span></h6>
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<h1 style="text-align: center;"><span style="color: #fdd333;">STEP 3</span></h1>
<h2 style="text-align: center;"><span style="color: #fdd333;">Open STAGE 1
</span></h2>
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<h4><span style="color: #3366ff;"><a href="http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.pdf"><span style="color: #3366ff;"><span style="color: #fdd333;">OPEN STAGE 1 - </span></span></a><span style="color: #fdd333;">pdf &amp; print  </span>
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<h4><span style="color: #fdd333;"> </span></h4>
<h4><span style="color: #fdd333;"><a style="color: #fdd333;" href="http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.docx">YELLOW PROGRAM - STAGE 1 -docx allowing changes &amp; links</a></span></h4>
<h4><span style="color: #fdd333;"> </span></h4>
<h4><span style="color: #3366ff;"><span style="color: #fdd333;">FULL PROGRAM - abbreviated 1-page</span>
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<h1 style="text-align: center;"><span style="color: #fdd333;">STEP 4</span></h1>
<h2 style="text-align: center;"><span style="color: #fdd333;">Open STAGE 2
</span></h2>
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<h4><span style="color: #fdd333;"><a style="color: #fdd333;" href="http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.pdf">OPEN STAGE 2 - </a>pdf &amp; print
</span></h4>
<h4><span style="color: #fdd333;"> </span></h4>
<h4><span style="color: #fdd333;"><a style="color: #fdd333;" href="http://balancehealthprograms.com.au/wp-content/uploads/BLUE-PROGRAM-STAGE-1.docx">YELLOW PROGRAM - STAGE 2 -docx allowing changes &amp; links</a></span></h4>
<h4><span style="color: #fdd333;"> </span></h4>
<h4><span style="color: #3366ff;"><span style="color: #fdd333;">FULL PROGRAM - abbreviated 1-page</span>
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<h1 style="text-align: center;"><span style="color: #fdd333;">Key Features</span></h1>
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<h1 style="text-align: center;"><span style="color: #ffffff;"><em>fLOWrUNNING ®</em></span></h1>
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<h1 style="text-align: center;">Recovering Best</h1>
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<h1 style="text-align: center;">Strength Sessions</h1>
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<h1 style="text-align: center;"><span style="color: #ffffff;">Matching Food Choices</span></h1>
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