(3587,2,'2016-09-09 02:28:07','2016-09-09 02:28:07','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>THE POWER OF BALANCING NATURAL HIGHS WITH FOOD &amp; TUNES</strong></em></span></h1>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><span style=\"color: #000000;\">Part 5</span>, the last in my lifestyle stress balance series, continues to offer our best-working strategies for;</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">1) Reducing amplified ill-health effects of sustained <em>perceived</em> stress, and,<img class=\"  wp-image-3567 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/4354618648_3f939f5cbf_b-300x200.jpg\" alt=\"4354618648_3f939f5cbf_b\" width=\"161\" height=\"107\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">2) Amping up much-needed serotonin returning some to their ideal daily verve.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve listed the <span style=\"color: #993366;\"><strong><em>Seven</em></strong> <strong><em>P</em><em>roven Food</em></strong> </span>choices providing the greatest influence on our subjects improved health, and why they worked!  Rather than focus on the foods to avoid, which are surely widely known by now, we found it best to surround subjects with the ‘right’ foods and simply let these foods do their thing.  These ‘right’ foods innately self-regulated continued good choices, food volume, and, the motivation to move more.\r\n\r\n&nbsp;\r\n\r\nWe also practiced listening to <span style=\"color: #993366;\"><strong><em>V</em></strong><strong><em>arying Music Types</em></strong></span> which proved to offer profound benefits to both our subject groups (Adrenalin Drivers &amp; Serotonin Seekers).  I have listed the music choices offering best results for both groups.\r\n\r\n&nbsp;\r\n\r\nWhile there are many health improving strategies, these options, some slightly left of centre, worked best for our subject group.  I haven’t bothered listing our less productive hacks.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Here are our <span style=\"color: #993366;\"><strong>TOP SEVEN FOOD CHOICES </strong></span> we found helped reduce the effects of adrenal overload and amped up happy hormones.</h4>\r\n&nbsp;\r\n\r\nWe practiced these Choices (most days) for a minimum of six weeks, with some subjects practicing for 12 months, and, largely, without thought.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong><em>1.Green leaf </em></strong></span>– all forms of green leaf (e.g., Kale, Spinach, Broccoli, Mustard greens, Baby Spinach leaves, Swiss chard, Bok Choy, Watercress), offer loads of folate which has been well proven to increase dopamine and lower elevated cortisol.\r\n\r\n<em>Eat Kale</em>; try this! Turn oven to 200, Chop leaves off stork, leaving big pieces intact; Throw leaves onto a large tray – lined with baking paper, Toss over a liberal splash of extra virgin <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE.jpg\"><img class=\"  wp-image-3569 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/KALE-300x225.jpg\" alt=\"kale\" width=\"233\" height=\"175\" /></a>olive oil, Throw on salt – Himalayan rock salt works best, and cook for 16 minutes – no longer.  Boom! Crunchy tasty healthy chips! And, you can eat as much as you like! They also go well with (one glass of) red wine!\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>2. Turkey breast</em></strong></span> – loaded with tryptophan, which is an amino acid making buckets of serotonin.  Turkey also seems to regulate hunger better than other meats – as in, I’m done now! Other good choices of tryptophan loaded foods; nuts &amp; seeds (sunflower, flax, and teeth busting pumpkin seeds worked best), all fish, and beans.\r\n\r\n<span style=\"color: #00ffff;\"><strong><em>3. Yogurt</em></strong></span> – real naturally cultured yogurt will benefit your gut health, and, healthy gut = healthy brain.  To get around the sourness, add fruit (berries), nuts, cocoa nibs, LSA mix, or a dash of real *honey.\r\n\r\n*The darker, the thicker, the more expensive the honey, usually, the better.  If you find yourself wanting ‘more’ honey, it’s NOT usually ‘real’.\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>4. Salmon</em></strong></span><span style=\"line-height: 1.5;\"> – Omega-3 fats are Kings. They help manage our stress and happiness. Eat em! Supplements; now, for the first time, I’m offering support to dietary supplements.  Fish Oil supplements seemed to help many of our subjects; with reportable data also supporting our findings.  We linked most benefit to; healthy ‘good’ cholesterol balance, improved mood and end of day energy, and improved endurance (going faster for longer).</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>5. Pistachios</em></strong></span><span style=\"line-height: 1.5;\"> – there are two benefits to eating these small energy packed nuts. 1) Helps balance blood sugar, regulates blood pressure, and controls appetite possibly via hydration balance (with natural ‘healthy’ salt playing its role). And, 2) the action of shelling can be distinctively therapeutic, and, as such, can also prevent excessive consumption.</span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>6. Dark Chocolate</em></strong></span><span style=\"line-height: 1.5;\"> – yep, chocolate. The darker, the better. Real, cocoa amped dark chocolate, in most cases, naturally, regulates volume.  Unlike commercial options, even our <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\"><img class=\"  wp-image-3565 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/dc.jpg\" alt=\"dc\" width=\"223\" height=\"167\" /></a>insulin-intolerant subjects were satisfied after a few pieces of DC.  Real chocolate is loaded with immune support anti-oxidants, reducing seasonal sniffles, and most notably, improved back-end mood for many of our subjects. </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong style=\"line-height: 1.5;\"><em>7. Spirulina</em></strong></span><span style=\"line-height: 1.5;\"> – Clause; DO NOT call abusing me over the putrid taste and smell, of pure ‘powdered’ spirulina. It is rough, really rough! But, a glass a night works big time! The soothing mental effect is absolute,  gut cleansing is significant, and appetite regulation is immediate.  It works, but beware, there’s taste bud cost! </span>\r\n\r\n<span style=\"color: #00ffff;\"><strong>FYI</strong></span> - We used the Synergy Brand (Coles), with one teaspoon in boiling water just after dinner.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>THE HEALING POWER OF MUSIC</strong></span></h4>\r\n<strong> </strong>\r\n\r\nMusic can help us dissociate from a moment.  Familiar tunes can transform our headspace, and as such, can offer a profound benefit to our collective health.\r\n\r\nThe extraordinary work of Dr Oliver Sacks – <a href=\"https://www.youtube.com/watch?v=HqKry0gh_NA\">Tales of music and the Brain</a>  - has well proven the healing and performance-improving benefits music plays on the brain.   <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C.png\"><img class=\" size-medium wp-image-3568 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Octatonic_scales_on_C-300x160.png\" alt=\"octatonic_scales_on_c\" width=\"300\" height=\"160\" /></a>\r\n\r\n&nbsp;\r\n\r\nWe selected and practiced a variety of Alpha brain wave music for our Adrenalin stressed group.  Improved tolerance, problem-solving, and reduced perception of lifestyle challenges (stress) were the result.\r\n\r\nYoutube – Alpha brain music, pop in headphones, and get back to work.  Or, combine with Bio-respiratory feedback, re-tuning your headspace for 20 minutes.\r\n\r\nFelix Mendelssohn and Johann Pachelbel’s work has been well studied and proven in calming behaviour and mood – and hence, balancing the effects of sustained stress.\r\n\r\n&nbsp;\r\n\r\nWe selected more contemporary rhythmic and continuous music for our subjects low in daily verve.  Repetitive and melodic songs, often in the key of C, have been proven to amp up serotonin and result in a more positive mood.\r\n\r\n&nbsp;\r\n\r\nMost <em>Dylan, Beatles, Sting,</em> and <em>Paul Simon</em> tracks are like this.  Pretty much all nursery rhymes follow these principles. Songs using repetitive chords; e.g., F, C, Am, G, seem to work best in elevating a ‘good’ mood.  <em>Tom Petty’s</em> Learning to Fly is a classic example of this.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TP.jpg\"><img class=\"  wp-image-3571 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/TP-201x300.jpg\" alt=\"tp\" width=\"182\" height=\"272\" /></a>\r\n\r\n&nbsp;\r\n\r\nHouse and dance music familiar with its signature douff, can also elevate and transcend a good mood.  Youtube – <a href=\"https://www.youtube.com/watch?v=GymBFIHx23g\">Dance House Sumer Megamix mix</a>, and go for a run.\r\n\r\n&nbsp;\r\n\r\nUltimately, music timeouts help dissociate, in our case, from either a 1) somber mood, or, 2) a brain bombarded stress state.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>FYI </strong>– Data proves 8/10 heart attacks and strokes under the age of 60 strikes on a Monday.  So, we prioritised our healthy hacks on Monday’s, as you’d think there’s something psychosomatic going on.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>MOST SIGNIFICANT INFLUENCE PRACTICING LIFESTYLE HACKS – on our subject group.</strong></span></h4>\r\n<strong> </strong>\r\n<ul>\r\n	<li>Lowering of Systolic (Top) Blood Pressure</li>\r\n	<li>Reduction and sustained balance of blood sugar.</li>\r\n	<li>Reduction in joint inflammation and consequent pain – g., lower back pain, knee pain, and calf strains.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health.jpg\"><img class=\" size-medium wp-image-3564 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-health-300x94.jpg\" alt=\"heart-health\" width=\"300\" height=\"94\" /></a></li>\r\n	<li>Improved sleep with fewer brain disruptions.</li>\r\n	<li>Less burning temples and eye sockets at day’s end.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Emotional communication juice remaining at day’s end.</li>\r\n	<li>Increased motivation is invoking more frequent exercise.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\"><img class=\"  wp-image-3563 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/happy.png\" alt=\"happy\" width=\"146\" height=\"145\" /></a></li>\r\n	<li>Increased sexual interest – yes I was careful how I worded that one.</li>\r\n	<li>Facing fewer dickhe@ds.</li>\r\n	<li>Increased goal-setting.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>BEST HACKS</strong></span></h4>\r\n<blockquote><strong>* Bio-respiratory feedback</strong>\r\n\r\n<strong>* Power snoozes – PZIZZ</strong>\r\n\r\n<strong>* Kale chips</strong>\r\n\r\n<strong>* Tom Petty’s Greatest Hits</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHope you gained something from this,\r\n\r\n&nbsp;\r\n\r\nPlease feel free to contact me for further info.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #99cc00;\"><a href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">CLICK TO PART 1, 2, 3, 4, 5.</a></span></h1>\r\n</blockquote>','LIFESTYLE STRESS SERIES  - PART 5','','inherit','closed','closed','','3570-revision-v1','','','2016-09-09 02:28:07','2016-09-09 02:28:07','',3570,'http://balancehealthprograms.com.au/3570-revision-v1/',0,'revision','',0),(3588,2,'2016-09-12 21:43:31','2016-09-12 21:43:31','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/5 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"172\" height=\"129\" /></a>but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><strong>“Everything has its limit before it explodes.”</strong></span></h4>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n<img class=\"  wp-image-3494 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_-300x200.png\" alt=\"2000px-Cortisol2.svg\" width=\"184\" height=\"122\" />\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n\r\nLet’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<blockquote>1. The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.\r\n\r\n2. Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.\r\n\r\n3. At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.\r\n\r\n4. While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.\r\n\r\n5. In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n6. Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">So if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.</span></h4>\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress.</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Type 2 - Diabetes</strong>:</span> Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).\r\n\r\n<span style=\"color: #00ffff;\"><strong>Weight gain:</strong></span> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Poor appetite</strong>:</span> Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\"><img class=\" size-full wp-image-3498 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\" alt=\"hhbhbhb\" width=\"274\" height=\"184\" /></a>necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Suppressed Immune</strong></span>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.\r\n\r\n<span style=\"color: #00ffff;\"><strong>GI problems:</strong></span> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Downcast behaviour</strong> </span>– Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\">“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Sugar</strong> </span>– Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n<span style=\"color: #00ffff;\"><strong>Caffeine</strong></span> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg\"><img class=\" size-medium wp-image-3493 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6-168x300.jpg\" alt=\"download (6)\" width=\"168\" height=\"300\" /></a>headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n<span style=\"color: #00ffff;\"><strong>Cocaine</strong></span> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Alcohol</strong> </span>– while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n<h5><span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)<img class=\"  wp-image-3497 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg\" alt=\"sick\" width=\"163\" height=\"218\" /></li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Response to allergies and changes in weather</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li>Loves a late night email check.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle de-stressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n<ul>\r\n	<li>Further lifestyle strategies in combating the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-3/\">TAKE ME TO PART 3 - OXYGEN HACK</a></strong></h3>\r\n</blockquote>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','inherit','closed','closed','','3490-revision-v1','','','2016-09-12 21:43:31','2016-09-12 21:43:31','',3490,'http://balancehealthprograms.com.au/3490-revision-v1/',0,'revision','',0),(3589,2,'2016-09-12 21:44:14','2016-09-12 21:44:14','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/5 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"79\" height=\"59\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\r\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span></h4>\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"221\" height=\"162\" /></a></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;</blockquote>\r\n<h4>Today we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span></h4>\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\r\n&nbsp;\r\n<h4>Strategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is it? </strong></span></h4>\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why Hack?</strong></span></h4>\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why does it work? </strong></span></h4>\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How then?</strong></span></h4>\r\n<h5><em><span style=\"color: #008080;\"><strong>Basic RB model</strong></span> - although Advanced model below improved results significantly.</em></h5>\r\n<ul>\r\n	<li><em>Sit comfortably and close your eyes.</em></li>\r\n	<li><em>Place your hands on your abdomen.</em></li>\r\n	<li><em>With slow control inhale for five unforced counts.</em></li>\r\n	<li><em>Feel your belly pressing against your hands – *full diaphragmatic expansion.</em></li>\r\n	<li><em>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</em></li>\r\n	<li><em>Hold your near maximum volume for a split second, then,</em></li>\r\n	<li><em>Exhale for five counts</em></li>\r\n	<li><em>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</em></li>\r\n	<li><em>Repeat this for four minutes only.</em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\r\n<strong> </strong>\r\n<ul>\r\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\r\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\r\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\r\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\r\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\r\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\r\n	<li><em>Place hands on your belly.</em></li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/PeXMr2RiOvw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Additions </strong></span></h4>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Results </strong></span></h4>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Up next</strong></span></h4>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-4/\">TAKE ME TO PART 4 - SLEEP CITY</a></strong></span></h3>\r\n</blockquote>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-revision-v1','','','2016-09-12 21:44:14','2016-09-12 21:44:14','',3508,'http://balancehealthprograms.com.au/3508-revision-v1/',0,'revision','',0);
INSERT INTO `wp_posts` VALUES (3593,2,'2016-09-30 02:43:12','2016-09-30 02:43:12','<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><em>\'TEAM <span style=\"color: #3366ff;\"><span style=\"color: #008000;\">SNOWY</span> MILES CLUB\'</span></em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4>Proposal by Brad Pamp</h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_-a70HMp1d0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #008000;\"><strong>Please click below for PROGRAM, PRESENTATION &amp; TEAM APP DETAILS</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-THE-PROGRAM.pdf\">team-snowy-miles-club-the-program</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pdf\">team-snowy-miles-club-presentations</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><strong><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-TEAM-APP-HOW-TO.pdf\">team-snowy-miles-club-team-app-how-to</a></strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','publish','closed','closed','','snowy-hydro-group-program','','','2016-09-30 06:40:31','2016-09-30 06:40:31','',0,'http://balancehealthprograms.com.au/?page_id=3593',0,'page','',0),(3600,2,'2016-09-30 02:54:45','2016-09-30 02:54:45','','team-snowy-miles-club-the-program','','inherit','closed','closed','','team-snowy-miles-club-the-program','','','2016-09-30 02:54:45','2016-09-30 02:54:45','',3593,'http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-THE-PROGRAM.pdf',0,'attachment','application/pdf',0),(3603,2,'2016-09-30 02:56:20','2016-09-30 02:56:20','<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><em>TEAM <span style=\"color: #005180;\">SNOWY MILES</span> CLUB</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4>Proposal by Brad Pamp</h4>\r\n&nbsp;\r\n\r\nvideo\r\n\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-THE-PROGRAM.pdf\">team-snowy-miles-club-the-program</a></h3>\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pdf\">team-snowy-miles-club-presentations</a></h3>\r\n&nbsp;\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-TEAM-APP-HOW-TO.pdf\">team-snowy-miles-club-team-app-how-to</a></strong></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','inherit','closed','closed','','3593-revision-v1','','','2016-09-30 02:56:20','2016-09-30 02:56:20','',3593,'http://balancehealthprograms.com.au/3593-revision-v1/',0,'revision','',0),(3596,2,'2016-09-30 02:43:12','2016-09-30 02:43:12','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>TEAM SNOWY MILES CLUB</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Proposal by Brad Pamp</h4>\r\n&nbsp;\r\n\r\nvideo\r\n\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY.pptx\">THE PROGRAM - The Process</a></h3>\r\n&nbsp;\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pptx\">team-snowy-miles-club-presentations</a></strong></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','inherit','closed','closed','','3593-revision-v1','','','2016-09-30 02:43:12','2016-09-30 02:43:12','',3593,'http://balancehealthprograms.com.au/3593-revision-v1/',0,'revision','',0),(3597,2,'2016-09-30 06:39:17','2016-09-30 06:39:17','<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><em>TEAM <span style=\"color: #3366ff;\">SNOWY MILES </span>CLUB</em> </span></h1>\n&nbsp;\n\n&nbsp;\n<h4></h4>\n<h4>Proposal by Brad Pamp</h4>\n&nbsp;\n\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/_-a70HMp1d0\" frameborder=\"0\" allowfullscreen></iframe>\n\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #008000;\"><strong>Please click below for PROGRAM, PRESENTATION &amp; TEAM APP DETAILS</strong></span></h3>\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-THE-PROGRAM.pdf\">team-snowy-miles-club-the-program</a></span></h3>\n<span style=\"color: #3366ff;\"> </span>\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pdf\">team-snowy-miles-club-presentations</a></span></h3>\n<span style=\"color: #3366ff;\"> </span>\n<h3><span style=\"color: #3366ff;\"><strong><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-TEAM-APP-HOW-TO.pdf\">team-snowy-miles-club-team-app-how-to</a></strong></span></h3>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','inherit','closed','closed','','3593-autosave-v1','','','2016-09-30 06:39:17','2016-09-30 06:39:17','',3593,'http://balancehealthprograms.com.au/3593-autosave-v1/',0,'revision','',0),(3598,2,'2016-09-30 02:47:14','2016-09-30 02:47:14','<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><em>TEAM <span style=\"color: #005180;\">SNOWY MILES</span> CLUB</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4>Proposal by Brad Pamp</h4>\r\n&nbsp;\r\n\r\nvideo\r\n\r\n&nbsp;\r\n<h3><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY.pptx\">THE PROGRAM - The Process</a></h3>\r\n&nbsp;\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pptx\">team-snowy-miles-club-presentations</a></strong></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','inherit','closed','closed','','3593-revision-v1','','','2016-09-30 02:47:14','2016-09-30 02:47:14','',3593,'http://balancehealthprograms.com.au/3593-revision-v1/',0,'revision','',0),(3601,2,'2016-09-30 02:54:50','2016-09-30 02:54:50','','team-snowy-miles-club-presentations','','inherit','closed','closed','','team-snowy-miles-club-presentations-2','','','2016-09-30 02:54:50','2016-09-30 02:54:50','',3593,'http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pdf',0,'attachment','application/pdf',0),(3602,2,'2016-09-30 02:54:56','2016-09-30 02:54:56','','team-snowy-miles-club-team-app-how-to','','inherit','closed','closed','','team-snowy-miles-club-team-app-how-to','','','2016-09-30 02:54:56','2016-09-30 02:54:56','',3593,'http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-TEAM-APP-HOW-TO.pdf',0,'attachment','application/pdf',0),(3604,2,'2016-09-30 02:59:16','2016-09-30 02:59:16','<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><em>TEAM <span style=\"color: #005180;\">SNOWY MILES</span> CLUB</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4>Proposal by Brad Pamp</h4>\r\n&nbsp;\r\n\r\nvideo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #008000;\"><strong>Please click below for PROGRAM, PRESENTATION &amp; TEAM APP DETAILS</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-THE-PROGRAM.pdf\">team-snowy-miles-club-the-program</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pdf\">team-snowy-miles-club-presentations</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><strong><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-TEAM-APP-HOW-TO.pdf\">team-snowy-miles-club-team-app-how-to</a></strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','inherit','closed','closed','','3593-revision-v1','','','2016-09-30 02:59:16','2016-09-30 02:59:16','',3593,'http://balancehealthprograms.com.au/3593-revision-v1/',0,'revision','',0),(3605,2,'2016-09-30 03:00:16','2016-09-30 03:00:16','<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><em>TEAM <span style=\"color: #3366ff;\">SNOWY MILES </span>CLUB</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4>Proposal by Brad Pamp</h4>\r\n&nbsp;\r\n\r\nvideo\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #008000;\"><strong>Please click below for PROGRAM, PRESENTATION &amp; TEAM APP DETAILS</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-THE-PROGRAM.pdf\">team-snowy-miles-club-the-program</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pdf\">team-snowy-miles-club-presentations</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><strong><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-TEAM-APP-HOW-TO.pdf\">team-snowy-miles-club-team-app-how-to</a></strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','inherit','closed','closed','','3593-revision-v1','','','2016-09-30 03:00:16','2016-09-30 03:00:16','',3593,'http://balancehealthprograms.com.au/3593-revision-v1/',0,'revision','',0),(3606,2,'2016-09-30 06:39:31','2016-09-30 06:39:31','<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><em>TEAM <span style=\"color: #3366ff;\">SNOWY MILES </span>CLUB</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4>Proposal by Brad Pamp</h4>\r\n&nbsp;\r\n\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/_-a70HMp1d0\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #008000;\"><strong>Please click below for PROGRAM, PRESENTATION &amp; TEAM APP DETAILS</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-THE-PROGRAM.pdf\">team-snowy-miles-club-the-program</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pdf\">team-snowy-miles-club-presentations</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><strong><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-TEAM-APP-HOW-TO.pdf\">team-snowy-miles-club-team-app-how-to</a></strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','inherit','closed','closed','','3593-revision-v1','','','2016-09-30 06:39:31','2016-09-30 06:39:31','',3593,'http://balancehealthprograms.com.au/3593-revision-v1/',0,'revision','',0),(3607,2,'2016-09-30 06:39:46','2016-09-30 06:39:46','<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><em>TEAM <span style=\"color: #3366ff;\">SNOWY MILES </span>CLUB</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4>Proposal by Brad Pamp</h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_-a70HMp1d0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #008000;\"><strong>Please click below for PROGRAM, PRESENTATION &amp; TEAM APP DETAILS</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-THE-PROGRAM.pdf\">team-snowy-miles-club-the-program</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pdf\">team-snowy-miles-club-presentations</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><strong><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-TEAM-APP-HOW-TO.pdf\">team-snowy-miles-club-team-app-how-to</a></strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','inherit','closed','closed','','3593-revision-v1','','','2016-09-30 06:39:46','2016-09-30 06:39:46','',3593,'http://balancehealthprograms.com.au/3593-revision-v1/',0,'revision','',0),(3608,2,'2016-09-30 06:40:31','2016-09-30 06:40:31','<h1 style=\"text-align: center;\"><span style=\"color: #008000;\"><em>\'TEAM <span style=\"color: #3366ff;\"><span style=\"color: #008000;\">SNOWY</span> MILES CLUB\'</span></em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4>Proposal by Brad Pamp</h4>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_-a70HMp1d0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #008000;\"><strong>Please click below for PROGRAM, PRESENTATION &amp; TEAM APP DETAILS</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-THE-PROGRAM.pdf\">team-snowy-miles-club-the-program</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-PRESENTATIONS.pdf\">team-snowy-miles-club-presentations</a></span></h3>\r\n<span style=\"color: #3366ff;\"> </span>\r\n<h3><span style=\"color: #3366ff;\"><strong><a style=\"color: #3366ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEAM-SNOWY-MILES-CLUB-TEAM-APP-HOW-TO.pdf\">team-snowy-miles-club-team-app-how-to</a></strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SNOWY HYDRO GROUP PROGRAM','','inherit','closed','closed','','3593-revision-v1','','','2016-09-30 06:40:31','2016-09-30 06:40:31','',3593,'http://balancehealthprograms.com.au/3593-revision-v1/',0,'revision','',0),(4036,2,'2017-11-19 01:33:53','2017-11-19 01:33:53','','c2s fin','','inherit','closed','closed','','c2s-fin','','','2017-11-19 01:33:53','2017-11-19 01:33:53','',0,'http://balancehealthprograms.com.au/wp-content/uploads/c2s-fin.jpg',0,'attachment','image/jpeg',0),(4039,2,'2017-11-19 01:46:57','2017-11-19 01:46:57','http://balancehealthprograms.com.au/wp-content/uploads/cropped-runnnnnnn.jpg','cropped-runnnnnnn.jpg','','inherit','closed','closed','','cropped-runnnnnnn-jpg','','','2017-11-19 01:46:57','2017-11-19 01:46:57','',0,'http://balancehealthprograms.com.au/wp-content/uploads/cropped-runnnnnnn.jpg',0,'attachment','image/jpeg',0),(3611,2,'2016-10-04 20:05:47','2016-10-04 20:05:47','<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>42,200 metres, 29,040 strides with 176 strides per minute @ 144cm per stride, 24,090 heart beats with 146 beats per minute @ 3,672 calories (burned), 226 milliseconds ground contact per stride @ 7 minutes and 51 seconds of total ground contact time, while finishing in 9900 seconds (2hrs45min00secs) @ 3min 55 sec per km pace.</em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s post outlines a summary of my systematic numbers-driven approach towards completing a marathon (42.2kms) in my goal time.  I gave myself six months to prepare for the event, The Gold Coast Marathon.  Once settling on my goal time with a series of calculations, I broke down my run from multiple physiological angles and bite size segments.  Then armed with all the information I needed, I then practiced, and importantly, bridging from one section to next.\r\n\r\n&nbsp;\r\n\r\nWhile I believe optimum athletic performances are largely brain and emotionally driven; I think the purpose of consistent (fitting) training is to convince yourself, this CAN and WILL happen, and, nothing ill-toward will upset my good health on this day.\r\n\r\n&nbsp;\r\n\r\nIf you like numbers and have ‘running’ goal interests in mind, read on.  If you run for fitness, fun, and freedom, delete this post, and get back to work.\r\n\r\n&nbsp;\r\n\r\nI should add, while I <em>often</em> advocate running free of ‘beeping’ gadgets, and as such, heightening one’s innate sense of feel, observation suggests it can take years of analysing feedback and data in reaching ultimate self-trust and awareness.\r\n\r\n&nbsp;\r\n\r\nHopefully, this post helps you fast track your pathway towards your ‘best’ run.\r\n\r\n&nbsp;\r\n\r\nEnter; Numbers and Gadgets.\r\n\r\n&nbsp;\r\n\r\nIn this summary I’ll cover:\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5>1) Determine with numbers the possibility of recording my marathon goal time.</h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<em><strong>Including:</strong></em>\r\n<ul>\r\n	<li>Determining my ideal race weight (as in; does power to weight ratio matter), particularly, given the race course is dead flat with just two hotdog turns? Or, what is the cost of my heart/ energy/ breathing rates, along with muscle and joint fatigue, particularly from 34-42kms, carry just one extra kilo of ‘unnecessary’ body fat?</li>\r\n	<li>How, if at all, will my aging body influence my finishing time!</li>\r\n	<li>Assessing the reliability of a reputable ‘marathon’ race predicting calculator - based on my most recent 5km, 10km and 21.1km best race times.</li>\r\n	<li>Given the temperature on race day will likely fall between 21-25.\'c, will this influence my performance, particularly during the final 45 minutes of the race?</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong> 2) Calculation of my ideal (race) heart rate in beats per minute.</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Firstly, I’ll assess one area of my current conditioning with blood lactate threshold testing.</li>\r\n	<li>For me, most notably, results will highlight my energy burning efficiency. Meaning, at what point (in beats per minute) does my energy pathway click over from favouring stored fat, to stored, and blood, sugar.</li>\r\n	<li>This matters! Big time! If I can’t break down and use stored fats (opposed to ‘limited’ sugar) at my goal pace, certainly for the first 90 minutes of the race, then, I know, I’m screwed over last 45 minutes, with maintaining my goal pace that is. With ‘fatigue’ my body will naturally crave sugar during the last 45 minutes, so, they’d be better be some left to burn.</li>\r\n	<li>Once I know this crossover point, I need to practice and practice some more at running at just under this intensity till I can reach and hold my goal pace at this intensity for at least two hours.</li>\r\n	<li>Essentially, I need to explore ways of running faster for longer while using ‘more’ fat than sugar.</li>\r\n	<li>I also need to know my maximum sustained intensity rate (a mixture of heart rate in beats per minute and sustainable pace) at which point my functioning gut shuts down. Why?  Because the damn race is too long for me to be hammering away free of water, minerals, and a little sugar.</li>\r\n	<li>I want to know how hard can I push before I lose ‘reasonable gut’ function. And, if I do push too hard how long can I survive at my goal pace with limited, if any, sugars, minerals, and water reaching my muscles, skin, and brain.  Again, I know, if I abuse this intensity too early I can expect to pull a piano over that last 7kms – and there goes my goal time.</li>\r\n	<li>Again, I need to improve gut efficiency at goal pace.</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h5> <strong>3) Determine my ideal running cadence in strides per minute?</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Why should I care for my perfect rhythm in strides per minute? Well, it comes down to guarding my most critical performance limiters.</li>\r\n	<li>Unlike the Kenyans at the pointy end of the race, I’m faced with two significant and influential  (physiological) performance limiters, over this distance.   I know my biggest challenge will come from the breakdown of my functional body; mainly, my (aching); quads, knees, and calves.  It is UNLIKELY at my goal pace; I will be challenged via my cardio-respiratory system. Or, via;  thermoregulation (hydration), or glucose &amp; mineral consumption.</li>\r\n	<li>Determining my ideal cadence becomes KING in preserving my legs for that final seven km. Data suggests most people could well explore slightly increasing their cadence, over longer (relative) distances, and particularly over the last km when faced with somewhat trashed legs.</li>\r\n	<li>In determining my ideal cadence I’ll assess, my; Upper to lower body muscle mass (I am lower body heavy - meaning my ideal cadence will be slower [unfortunately] than someone with a heavier upper to lower body ratio), fitness (VO2max), fat metabolism, hip angle (anterior tilt), and preferred footwear. All these features influence the bash and crash on my body.</li>\r\n	<li>I’ve determined over my goal time; 2 hrs, and 45 minutes of moving time, I will spend only 7 minutes and 51 seconds in contact with the ground. The less time, the better.  The slower my cadence, the greater this time.  The greater contact time, the greater ask of my functional body (lower back, hips, quads, calves, etc.).  Stabilising and transitioning the body through my running action will cost.  As my greatest limiter is breaking down, I want to reduce the time I spend on the earth.  Increasing, my cadence and fitness, will reduce this time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nI measured all this and practiced via numbers nailing my goal time in 10km segments.  I only bridged to the next 10km once mastering each 10km brick.\r\n\r\n&nbsp;\r\n\r\nIt’s probable I’ve lost a few by now, and fair enough!\r\n\r\n&nbsp;\r\n\r\nIn PART 2 I’ll rip into results, facts, and my practice.  I’ll also post my race results.\r\n\r\n&nbsp;\r\n\r\nI’LL ONLY FORWARD PART 2 TO THOSE WHO’D LIKE IT – pls let me know.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nOr, forget all this and just go for trot!','PAMPY’S POST 12.16 – MARATHON BY MATHS – 42.2 KILOMETRES IN NUMBERS (PART 1/2)','','inherit','closed','closed','','3610-revision-v1','','','2016-10-04 20:05:47','2016-10-04 20:05:47','',3610,'http://balancehealthprograms.com.au/3610-revision-v1/',0,'revision','',0),(3612,2,'2016-10-04 20:10:00','2016-10-04 20:10:00','<blockquote>\n<h3 style=\"text-align: center;\"></h3>\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>42,200 metres, 29,040 strides with 176 strides per minute @ 144cm per stride, 24,090 heart beats with 146 beats per minute @ 3,672 calories (burned), 226 milliseconds ground contact per stride @ 7 minutes and 51 seconds of total ground contact time, while finishing in 9900 seconds (2hrs45min00secs) @ 3min 55 sec per km pace.</em></span></h3>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\nToday’s post outlines a summary of my systematic numbers-driven approach towards completing a marathon (42.2kms) in my goal time.  I gave myself six months to prepare for the event, The Gold Coast Marathon.  Once settling on my goal time with a series of calculations, I broke down my run from multiple physiological angles and bite size segments.  Then armed with all the information I needed, I then practiced, and importantly, bridging from one section to next.\n\n&nbsp;\n\nWhile I believe optimum athletic performances are largely brain and emotionally driven; I think the purpose of consistent (fitting) training is to convince yourself, this CAN and WILL happen, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\" size-medium wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"300\" height=\"205\" /></a>and, nothing ill-toward will upset my good health on this day.\n\n&nbsp;\n\nIf you like numbers and have ‘running’ goal interests in mind, read on.  If you run for fitness, fun, and freedom, delete this post, and get back to work.\n\n&nbsp;\n\nI should add, while I <em>often</em> advocate running free of ‘beeping’ gadgets, and as such, heightening one’s innate sense of feel, observation suggests it can take years of analysing feedback and data in reaching ultimate self-trust and awareness.\n\n&nbsp;\n\nHopefully, this post helps you fast track your pathway towards your ‘best’ run.\n\n&nbsp;\n\nEnter; Numbers and Gadgets.\n\n&nbsp;\n\nIn this summary I’ll cover:\n\n&nbsp;\n<blockquote>\n<h5>1) Determine with numbers the possibility of recording my marathon goal time.</h5>\n</blockquote>\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630.jpg\"><img class=\"  wp-image-2861 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630-197x300.jpg\" alt=\"2737814380_b9ab0b0630\" width=\"159\" height=\"242\" /></a>\n\n<em><strong>Including:</strong></em>\n<ul>\n	<li>Determining my ideal race weight (as in; does power to weight ratio matter), particularly, given the race course is dead flat with just two hotdog turns? Or, what is the cost of my heart/ energy/ breathing rates, along with muscle and joint fatigue, particularly from 34-42kms, carry just one extra kilo of ‘unnecessary’ body fat?</li>\n	<li>How, if at all, will my aging body influence my finishing time!</li>\n	<li>Assessing the reliability of a reputable ‘marathon’ race predicting calculator - based on my most recent 5km, 10km and 21.1km best race times.</li>\n	<li>Given the temperature on race day will likely fall between 21-25.\'c, will this influence my performance, particularly during the final 45 minutes of the race?</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h5><strong> 2) Calculation of my ideal (race) heart rate in beats per minute.</strong></h5>\n</blockquote>\n&nbsp;\n\n<strong><em>Including:</em></strong>\n<ul>\n	<li>Firstly, I’ll assess one area of my current conditioning with blood lactate threshold testing.</li>\n	<li>For me, most notably, results will highlight my energy burning efficiency. Meaning, at what point (in beats per minute) does my energy pathway click over from favouring stored fat, to stored, and blood, sugar.</li>\n	<li>This matters! Big time! If I can’t break down and use stored fats (opposed to ‘limited’ sugar) at my goal pace, certainly for the first 90 minutes of the race, then, I know, I’m screwed over last 45 minutes, with maintaining my goal pace that is. With ‘fatigue’ my body will naturally crave sugar during the last 45 minutes, so, they’d be better be some left to burn.</li>\n	<li>Once I know this crossover point, I need to practice and practice some more at running at just under this intensity till I can reach and hold my goal pace at this intensity for at least two hours.</li>\n	<li>Essentially, I need to explore ways of running faster for longer while using ‘more’ fat than sugar.</li>\n	<li>I also need to know my maximum sustained intensity rate (a mixture of heart rate in beats per minute and sustainable pace) at which point my functioning gut shuts down. Why?  Because the damn race is too long for me to be hammering away free of water, minerals, and a little sugar.</li>\n	<li>I want to know how hard can I push before I lose ‘reasonable gut’ function. And, if I do push too hard how long can I survive at my goal pace with limited, if any, sugars, minerals, and water reaching my muscles, skin, and brain.  Again, I know, if I abuse this intensity too early I can expect to pull a piano over that last 7kms – and there goes my goal time.</li>\n	<li>Again, I need to improve gut efficiency at goal pace.</li>\n</ul>\n&nbsp;\n<blockquote>\n<h5> <strong>3) Determine my ideal running cadence in strides per minute?</strong></h5>\n</blockquote>\n&nbsp;\n\n<strong><em>Including:</em></strong>\n<ul>\n	<li>Why should I care for my perfect rhythm in strides per minute? Well, it comes down to guarding my most critical performance limiters.</li>\n	<li>Unlike the Kenyans at the pointy end of the race, I’m faced with two significant and influential  (physiological) performance limiters, over this distance.   I know my biggest challenge will come from the breakdown of my functional body; mainly, my (aching); quads, knees, and calves.  It is UNLIKELY at my goal pace; I will be challenged via my cardio-respiratory system. Or, via;  thermoregulation (hydration), or glucose &amp; mineral consumption.</li>\n	<li>Determining my ideal cadence becomes KING in preserving my legs for that final seven km. Data suggests most people could well explore slightly increasing their cadence, over longer (relative) distances, and particularly over the last km when faced with somewhat trashed legs.</li>\n	<li>In determining my ideal cadence I’ll assess, my; Upper to lower body muscle mass (I am lower body heavy - meaning my ideal cadence will be slower [unfortunately] than someone with a heavier upper to lower body ratio), fitness (VO2max), fat metabolism, hip angle (anterior tilt), and preferred footwear. All these features influence the bash and crash on my body.</li>\n	<li>I’ve determined over my goal time; 2 hrs, and 45 minutes of moving time, I will spend only 7 minutes and 51 seconds in contact with the ground. The less time, the better.  The slower my cadence, the greater this time.  The greater contact time, the greater ask of my functional body (lower back, hips, quads, calves, etc.).  Stabilising and transitioning the body through my running action will cost.  As my greatest limiter is breaking down, I want to reduce the time I spend on the earth.  Increasing, my cadence and fitness, will reduce this time.</li>\n</ul>\n&nbsp;\n\nI measured all this and practiced via numbers nailing my goal time in 10km segments.  I only bridged to the next 10km once mastering each 10km brick.\n\n&nbsp;\n\nIt’s probable I’ve lost a few by now, and fair enough!\n\n&nbsp;\n\nIn PART 2 I’ll rip into results, facts, and my practice.  I’ll also post my race results.\n\n&nbsp;\n\nI’LL ONLY FORWARD PART 2 TO THOSE WHO’D LIKE IT – pls let me know.\n\n&nbsp;\n\nBP\n\n&nbsp;\n\nOr, forget all this and just go for trot!','PAMPY’S POST 12.16 – MARATHON BY MATHS – 42.2 KILOMETRES IN NUMBERS (PART 1/2)','','inherit','closed','closed','','3610-autosave-v1','','','2016-10-04 20:10:00','2016-10-04 20:10:00','',3610,'http://balancehealthprograms.com.au/3610-autosave-v1/',0,'revision','',0),(3613,2,'2016-10-04 20:10:51','2016-10-04 20:10:51','<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>42,200 metres, 29,040 strides with 176 strides per minute @ 144cm per stride, 24,090 heart beats with 146 beats per minute @ 3,672 calories (burned), 226 milliseconds ground contact per stride @ 7 minutes and 51 seconds of total ground contact time, while finishing in 9900 seconds (2hrs45min00secs) @ 3min 55 sec per km pace.</em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s post outlines a summary of my systematic numbers-driven approach towards completing a marathon (42.2kms) in my goal time.  I gave myself six months to prepare for the event, The Gold Coast Marathon.  Once settling on my goal time with a series of calculations, I broke down my run from multiple physiological angles and bite size segments.  Then armed with all the information I needed, I then practiced, and importantly, bridging from one section to next.\r\n\r\n&nbsp;\r\n\r\nWhile I believe optimum athletic performances are largely brain and emotionally driven; I think the purpose of consistent (fitting) training is to convince yourself, this CAN and WILL happen, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\" size-medium wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"300\" height=\"205\" /></a>and, nothing ill-toward will upset my good health on this day.\r\n\r\n&nbsp;\r\n\r\nIf you like numbers and have ‘running’ goal interests in mind, read on.  If you run for fitness, fun, and freedom, delete this post, and get back to work.\r\n\r\n&nbsp;\r\n\r\nI should add, while I <em>often</em> advocate running free of ‘beeping’ gadgets, and as such, heightening one’s innate sense of feel, observation suggests it can take years of analysing feedback and data in reaching ultimate self-trust and awareness.\r\n\r\n&nbsp;\r\n\r\nHopefully, this post helps you fast track your pathway towards your ‘best’ run.\r\n\r\n&nbsp;\r\n\r\nEnter; Numbers and Gadgets.\r\n\r\n&nbsp;\r\n\r\nIn this summary I’ll cover:\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5>1) Determine with numbers the possibility of recording my marathon goal time.</h5>\r\n</blockquote>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630.jpg\"><img class=\"  wp-image-2861 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630-197x300.jpg\" alt=\"2737814380_b9ab0b0630\" width=\"159\" height=\"242\" /></a>\r\n\r\n<em><strong>Including:</strong></em>\r\n<ul>\r\n	<li>Determining my ideal race weight (as in; does power to weight ratio matter), particularly, given the race course is dead flat with just two hotdog turns? Or, what is the cost of my heart/ energy/ breathing rates, along with muscle and joint fatigue, particularly from 34-42kms, carry just one extra kilo of ‘unnecessary’ body fat?</li>\r\n	<li>How, if at all, will my aging body influence my finishing time!</li>\r\n	<li>Assessing the reliability of a reputable ‘marathon’ race predicting calculator - based on my most recent 5km, 10km and 21.1km best race times.</li>\r\n	<li>Given the temperature on race day will likely fall between 21-25.\'c, will this influence my performance, particularly during the final 45 minutes of the race?</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong> 2) Calculation of my ideal (race) heart rate in beats per minute.</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Firstly, I’ll assess one area of my current conditioning with blood lactate threshold testing.</li>\r\n	<li>For me, most notably, results will highlight my energy burning efficiency. Meaning, at what point (in beats per minute) does my energy pathway click over from favouring stored fat, to stored, and blood, sugar.</li>\r\n	<li>This matters! Big time! If I can’t break down and use stored fats (opposed to ‘limited’ sugar) at my goal pace, certainly for the first 90 minutes of the race, then, I know, I’m screwed over last 45 minutes, with maintaining my goal pace that is. With ‘fatigue’ my body will naturally crave sugar during the last 45 minutes, so, they’d be better be some left to burn.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\"><img class=\" size-full wp-image-2652 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\" alt=\"hrxx\" width=\"275\" height=\"183\" /></a></li>\r\n	<li>Once I know this crossover point, I need to practice and practice some more at running at just under this intensity till I can reach and hold my goal pace at this intensity for at least two hours.</li>\r\n	<li>Essentially, I need to explore ways of running faster for longer while using ‘more’ fat than sugar.</li>\r\n	<li>I also need to know my maximum sustained intensity rate (a mixture of heart rate in beats per minute and sustainable pace) at which point my functioning gut shuts down. Why?  Because the damn race is too long for me to be hammering away free of water, minerals, and a little sugar.</li>\r\n	<li>I want to know how hard can I push before I lose ‘reasonable gut’ function. And, if I do push too hard how long can I survive at my goal pace with limited, if any, sugars, minerals, and water reaching my muscles, skin, and brain.  Again, I know, if I abuse this intensity too early I can expect to pull a piano over that last 7kms – and there goes my goal time.</li>\r\n	<li>Again, I need to improve gut efficiency at goal pace.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5> <strong>3) Determine my ideal running cadence in strides per minute?</strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Why should I care for my perfect rhythm in strides per minute? Well, it comes down to guarding my most critical performance limiters.</li>\r\n	<li>Unlike the Kenyans at the pointy end of the race, I’m faced with two significant and influential  (physiological) performance limiters, over this distance.   I know my biggest challenge will come from the breakdown of my functional body; mainly, my (aching); quads, knees, and calves.  It is UNLIKELY at my goal pace; I will be challenged via my cardio-respiratory system. Or, via;  thermoregulation (hydration), or glucose &amp; mineral consumption.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a></li>\r\n	<li>Determining my ideal cadence becomes KING in preserving my legs for that final seven km. Data suggests most people could well explore slightly increasing their cadence, over longer (relative) distances, and particularly over the last km when faced with somewhat trashed legs.</li>\r\n	<li>In determining my ideal cadence I’ll assess, my; Upper to lower body muscle mass (I am lower body heavy - meaning my ideal cadence will be slower [unfortunately] than someone with a heavier upper to lower body ratio), fitness (VO2max), fat metabolism, hip angle (anterior tilt), and preferred footwear. All these features influence the bash and crash on my body.</li>\r\n	<li>I’ve determined over my goal time; 2 hrs, and 45 minutes of moving time, I will spend only 7 minutes and 51 seconds in contact with the ground. The less time, the better.  The slower my cadence, the greater this time.  The greater contact time, the greater ask of my functional body (lower back, hips, quads, calves, etc.).  Stabilising and transitioning the body through my running action will cost.  As my greatest limiter is breaking down, I want to reduce the time I spend on the earth.  Increasing, my cadence and fitness, will reduce this time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nI measured all this and practiced via numbers nailing my goal time in 10km segments.  I only bridged to the next 10km once mastering each 10km brick.\r\n\r\n&nbsp;\r\n\r\nIt’s probable I’ve lost a few by now, and fair enough!\r\n\r\n&nbsp;\r\n\r\nIn PART 2 I’ll rip into results, facts, and my practice.  I’ll also post my race results.\r\n\r\n&nbsp;\r\n\r\nI’LL ONLY FORWARD PART 2 TO THOSE WHO’D LIKE IT – pls let me know.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nOr, forget all this and just go for trot!','PAMPY’S POST 12.16 – MARATHON BY MATHS – 42.2 KILOMETRES IN NUMBERS (PART 1/2)','','inherit','closed','closed','','3610-revision-v1','','','2016-10-04 20:10:51','2016-10-04 20:10:51','',3610,'http://balancehealthprograms.com.au/3610-revision-v1/',0,'revision','',0),(3614,2,'2016-10-04 20:11:45','2016-10-04 20:11:45','<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>42,200 metres, 29,040 strides with 176 strides per minute @ 144cm per stride, 24,090 heart beats with 146 beats per minute @ 3,672 calories (burned), 226 milliseconds ground contact per stride @ 7 minutes and 51 seconds of total ground contact time, while finishing in 9900 seconds (2hrs45min00secs) @ 3min 55 sec per km pace.</em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s post outlines a summary of my systematic numbers-driven approach towards completing a marathon (42.2kms) in my goal time.  I gave myself six months to prepare for the event, The Gold Coast Marathon.  Once settling on my goal time with a series of calculations, I broke down my run from multiple physiological angles and bite size segments.  Then armed with all the information I needed, I then practiced, and importantly, bridging from one section to next.\r\n\r\n&nbsp;\r\n\r\nWhile I believe optimum athletic performances are largely brain and emotionally driven; I think the purpose of consistent (fitting) training is to convince yourself, this CAN and WILL happen, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"369\" height=\"252\" /></a>and, nothing ill-toward will upset my good health on this day.\r\n\r\n&nbsp;\r\n\r\nIf you like numbers and have ‘running’ goal interests in mind, read on.  If you run for fitness, fun, and freedom, delete this post, and get back to work.\r\n\r\n&nbsp;\r\n\r\nI should add, while I <em>often</em> advocate running free of ‘beeping’ gadgets, and as such, heightening one’s innate sense of feel, observation suggests it can take years of analysing feedback and data in reaching ultimate self-trust and awareness.\r\n\r\n&nbsp;\r\n\r\nHopefully, this post helps you fast track your pathway towards your ‘best’ run.\r\n\r\n&nbsp;\r\n\r\nEnter; Numbers and Gadgets.\r\n\r\n&nbsp;\r\n\r\nIn this summary I’ll cover:\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\">1) Determine with numbers the possibility of recording my marathon goal time.</span></h5>\r\n</blockquote>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630.jpg\"><img class=\"  wp-image-2861 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630-197x300.jpg\" alt=\"2737814380_b9ab0b0630\" width=\"159\" height=\"242\" /></a>\r\n\r\n<em><strong>Including:</strong></em>\r\n<ul>\r\n	<li>Determining my ideal race weight (as in; does power to weight ratio matter), particularly, given the race course is dead flat with just two hotdog turns? Or, what is the cost of my heart/ energy/ breathing rates, along with muscle and joint fatigue, particularly from 34-42kms, carry just one extra kilo of ‘unnecessary’ body fat?</li>\r\n	<li>How, if at all, will my aging body influence my finishing time!</li>\r\n	<li>Assessing the reliability of a reputable ‘marathon’ race predicting calculator - based on my most recent 5km, 10km and 21.1km best race times.</li>\r\n	<li>Given the temperature on race day will likely fall between 21-25.\'c, will this influence my performance, particularly during the final 45 minutes of the race?</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong> 2) Calculation of my ideal (race) heart rate in beats per minute.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Firstly, I’ll assess one area of my current conditioning with blood lactate threshold testing.</li>\r\n	<li>For me, most notably, results will highlight my energy burning efficiency. Meaning, at what point (in beats per minute) does my energy pathway click over from favouring stored fat, to stored, and blood, sugar.</li>\r\n	<li>This matters! Big time! If I can’t break down and use stored fats (opposed to ‘limited’ sugar) at my goal pace, certainly for the first 90 minutes of the race, then, I know, I’m screwed over last 45 minutes, with maintaining my goal pace that is. With ‘fatigue’ my body will naturally crave sugar during the last 45 minutes, so, they’d be better be some left to burn.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\"><img class=\" size-full wp-image-2652 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\" alt=\"hrxx\" width=\"275\" height=\"183\" /></a></li>\r\n	<li>Once I know this crossover point, I need to practice and practice some more at running at just under this intensity till I can reach and hold my goal pace at this intensity for at least two hours.</li>\r\n	<li>Essentially, I need to explore ways of running faster for longer while using ‘more’ fat than sugar.</li>\r\n	<li>I also need to know my maximum sustained intensity rate (a mixture of heart rate in beats per minute and sustainable pace) at which point my functioning gut shuts down. Why?  Because the damn race is too long for me to be hammering away free of water, minerals, and a little sugar.</li>\r\n	<li>I want to know how hard can I push before I lose ‘reasonable gut’ function. And, if I do push too hard how long can I survive at my goal pace with limited, if any, sugars, minerals, and water reaching my muscles, skin, and brain.  Again, I know, if I abuse this intensity too early I can expect to pull a piano over that last 7kms – and there goes my goal time.</li>\r\n	<li>Again, I need to improve gut efficiency at goal pace.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"> <strong>3) Determine my ideal running cadence in strides per minute?</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Why should I care for my perfect rhythm in strides per minute? Well, it comes down to guarding my most critical performance limiters.</li>\r\n	<li>Unlike the Kenyans at the pointy end of the race, I’m faced with two significant and influential  (physiological) performance limiters, over this distance.   I know my biggest challenge will come from the breakdown of my functional body; mainly, my (aching); quads, knees, and calves.  It is UNLIKELY at my goal pace; I will be challenged via my cardio-respiratory system. Or, via;  thermoregulation (hydration), or glucose &amp; mineral consumption.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a></li>\r\n	<li>Determining my ideal cadence becomes KING in preserving my legs for that final seven km. Data suggests most people could well explore slightly increasing their cadence, over longer (relative) distances, and particularly over the last km when faced with somewhat trashed legs.</li>\r\n	<li>In determining my ideal cadence I’ll assess, my; Upper to lower body muscle mass (I am lower body heavy - meaning my ideal cadence will be slower [unfortunately] than someone with a heavier upper to lower body ratio), fitness (VO2max), fat metabolism, hip angle (anterior tilt), and preferred footwear. All these features influence the bash and crash on my body.</li>\r\n	<li>I’ve determined over my goal time; 2 hrs, and 45 minutes of moving time, I will spend only 7 minutes and 51 seconds in contact with the ground. The less time, the better.  The slower my cadence, the greater this time.  The greater contact time, the greater ask of my functional body (lower back, hips, quads, calves, etc.).  Stabilising and transitioning the body through my running action will cost.  As my greatest limiter is breaking down, I want to reduce the time I spend on the earth.  Increasing, my cadence and fitness, will reduce this time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nI measured all this and practiced via numbers nailing my goal time in 10km segments.  I only bridged to the next 10km once mastering each 10km brick.\r\n\r\n&nbsp;\r\n\r\nIt’s probable I’ve lost a few by now, and fair enough!\r\n\r\n&nbsp;\r\n\r\nIn PART 2 I’ll rip into results, facts, and my practice.  I’ll also post my race results.\r\n\r\n&nbsp;\r\n\r\nI’LL ONLY FORWARD PART 2 TO THOSE WHO’D LIKE IT – pls let me know.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nOr, forget all this and just go for trot!','PAMPY’S POST 12.16 – MARATHON BY MATHS – 42.2 KILOMETRES IN NUMBERS (PART 1/2)','','inherit','closed','closed','','3610-revision-v1','','','2016-10-04 20:11:45','2016-10-04 20:11:45','',3610,'http://balancehealthprograms.com.au/3610-revision-v1/',0,'revision','',0),(3615,2,'2016-10-04 20:12:38','2016-10-04 20:12:38','<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>42,200 metres, 29,040 strides with 176 strides per minute @ 144cm per stride, 24,090 heart beats with 146 beats per minute @ 3,672 calories (burned), 226 milliseconds ground contact per stride @ 7 minutes and 51 seconds of total ground contact time, while finishing in 9900 seconds (2hrs45min00secs) @ 3min 55 sec per km pace.</em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s post outlines a summary of my systematic numbers-driven approach towards completing a marathon (42.2kms) in my goal time.  I gave myself six months to prepare for the event, The Gold Coast Marathon.  Once settling on my goal time with a series of calculations, I broke down my run from multiple physiological angles and bite size segments.  Then armed with all the information I needed, I then practiced, and importantly, bridging from one section to next.\r\n\r\n&nbsp;\r\n\r\nWhile I believe optimum athletic performances are largely brain and emotionally driven; I think the purpose of consistent (fitting) training is to convince yourself, this CAN and WILL happen, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"369\" height=\"252\" /></a>and, nothing ill-toward will upset my good health on this day.\r\n\r\n&nbsp;\r\n\r\nIf you like numbers and have ‘running’ goal interests in mind, read on.  If you run for fitness, fun, and freedom, delete this post, and get back to work.\r\n\r\n&nbsp;\r\n\r\nI should add, while I <em>often</em> advocate running free of ‘beeping’ gadgets, and as such, heightening one’s innate sense of feel, observation suggests it can take years of analysing feedback and data in reaching ultimate self-trust and awareness.\r\n\r\n&nbsp;\r\n\r\nHopefully, this post helps you fast track your pathway towards your ‘best’ run.\r\n\r\n&nbsp;\r\n\r\nEnter; Numbers and Gadgets.\r\n\r\n&nbsp;\r\n\r\nIn this summary I’ll cover:\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\">1) Determine with numbers the possibility of recording my marathon goal time.</span></h5>\r\n</blockquote>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630.jpg\"><img class=\"  wp-image-2861 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630-197x300.jpg\" alt=\"2737814380_b9ab0b0630\" width=\"159\" height=\"242\" /></a>\r\n\r\n<em><strong>Including:</strong></em>\r\n<ul>\r\n	<li>Determining my ideal race weight (as in; does power to weight ratio matter), particularly, given the race course is dead flat with just two hotdog turns? Or, what is the cost of my heart/ energy/ breathing rates, along with muscle and joint fatigue, particularly from 34-42kms, carry just one extra kilo of ‘unnecessary’ body fat?</li>\r\n	<li>How, if at all, will my aging body influence my finishing time!</li>\r\n	<li>Assessing the reliability of a reputable ‘marathon’ race predicting calculator - based on my most recent 5km, 10km and 21.1km best race times.</li>\r\n	<li>Given the temperature on race day will likely fall between 21-25.\'c, will this influence my performance, particularly during the final 45 minutes of the race?</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong> 2) Calculation of my ideal (race) heart rate in beats per minute.</strong></span></h5>\r\n</blockquote>\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Firstly, I’ll assess one area of my current conditioning with blood lactate threshold testing.</li>\r\n	<li>For me, most notably, results will highlight my energy burning efficiency. Meaning, at what point (in beats per minute) does my energy pathway click over from favouring stored fat, to stored, and blood, sugar.</li>\r\n	<li>This matters! Big time! If I can’t break down and use stored fats (opposed to ‘limited’ sugar) at my goal pace, certainly for the first 90 minutes of the race, then, I know, I’m screwed over last 45 minutes, with maintaining my goal pace that is. With ‘fatigue’ my body will naturally crave sugar during the last 45 minutes, so, they’d be better be some left to burn.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\"><img class=\" size-full wp-image-2652 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\" alt=\"hrxx\" width=\"275\" height=\"183\" /></a></li>\r\n	<li>Once I know this crossover point, I need to practice and practice some more at running at just under this intensity till I can reach and hold my goal pace at this intensity for at least two hours.</li>\r\n	<li>Essentially, I need to explore ways of running faster for longer while using ‘more’ fat than sugar.</li>\r\n	<li>I also need to know my maximum sustained intensity rate (a mixture of heart rate in beats per minute and sustainable pace) at which point my functioning gut shuts down. Why?  Because the damn race is too long for me to be hammering away free of water, minerals, and a little sugar.</li>\r\n	<li>I want to know how hard can I push before I lose ‘reasonable gut’ function. And, if I do push too hard how long can I survive at my goal pace with limited, if any, sugars, minerals, and water reaching my muscles, skin, and brain.  Again, I know, if I abuse this intensity too early I can expect to pull a piano over that last 7kms – and there goes my goal time.</li>\r\n	<li>Again, I need to improve gut efficiency at goal pace.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"> <strong>3) Determine my ideal running cadence in strides per minute?</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Why should I care for my perfect rhythm in strides per minute? Well, it comes down to guarding my most critical performance limiters.</li>\r\n	<li>Unlike the Kenyans at the pointy end of the race, I’m faced with two significant and influential  (physiological) performance limiters, over this distance.   I know my biggest challenge will come from the breakdown of my functional body; mainly, my (aching); quads, knees, and calves.  It is UNLIKELY at my goal pace; I will be challenged via my cardio-respiratory system. Or, via;  thermoregulation (hydration), or glucose &amp; mineral consumption.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a></li>\r\n	<li>Determining my ideal cadence becomes KING in preserving my legs for that final seven km. Data suggests most people could well explore slightly increasing their cadence, over longer (relative) distances, and particularly over the last km when faced with somewhat trashed legs.</li>\r\n	<li>In determining my ideal cadence I’ll assess, my; Upper to lower body muscle mass (I am lower body heavy - meaning my ideal cadence will be slower [unfortunately] than someone with a heavier upper to lower body ratio), fitness (VO2max), fat metabolism, hip angle (anterior tilt), and preferred footwear. All these features influence the bash and crash on my body.</li>\r\n	<li>I’ve determined over my goal time; 2 hrs, and 45 minutes of moving time, I will spend only 7 minutes and 51 seconds in contact with the ground. The less time, the better.  The slower my cadence, the greater this time.  The greater contact time, the greater ask of my functional body (lower back, hips, quads, calves, etc.).  Stabilising and transitioning the body through my running action will cost.  As my greatest limiter is breaking down, I want to reduce the time I spend on the earth.  Increasing, my cadence and fitness, will reduce this time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nI measured all this and practiced via numbers nailing my goal time in 10km segments.  I only bridged to the next 10km once mastering each 10km brick.\r\n\r\n&nbsp;\r\n\r\nIt’s probable I’ve lost a few by now, and fair enough!\r\n\r\n&nbsp;\r\n\r\nIn PART 2 I’ll rip into results, facts, and my practice.  I’ll also post my race results.\r\n\r\n&nbsp;\r\n\r\nI’LL ONLY FORWARD PART 2 TO THOSE WHO’D LIKE IT – pls let me know.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nOr, forget all this and just go for trot!','PAMPY’S POST 12.16 – MARATHON BY MATHS – 42.2 KILOMETRES IN NUMBERS (PART 1/2)','','inherit','closed','closed','','3610-revision-v1','','','2016-10-04 20:12:38','2016-10-04 20:12:38','',3610,'http://balancehealthprograms.com.au/3610-revision-v1/',0,'revision','',0),(3616,2,'2016-10-04 20:13:23','2016-10-04 20:13:23','<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>42,200 metres, 29,040 strides with 176 strides per minute @ 144cm per stride, 24,090 heart beats with 146 beats per minute @ 3,672 calories (burned), 226 milliseconds ground contact per stride @ 7 minutes and 51 seconds of total ground contact time, while finishing in 9900 seconds (2hrs45min00secs) @ 3min 55 sec per km pace.</em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s post outlines a summary of my systematic numbers-driven approach towards completing a marathon (42.2kms) in my goal time.  I gave myself six months to prepare for the event, The Gold Coast Marathon.  Once settling on my goal time with a series of calculations, I broke down my run from multiple physiological angles and bite size segments.  Then armed with all the information I needed, I then practiced, and importantly, bridging from one section to next.\r\n\r\n&nbsp;\r\n\r\nWhile I believe optimum athletic performances are largely brain and emotionally driven; I think the purpose of consistent (fitting) training is to convince yourself, this CAN and WILL happen, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"369\" height=\"252\" /></a>and, nothing ill-toward will upset my good health on this day.\r\n\r\n&nbsp;\r\n\r\nIf you like numbers and have ‘running’ goal interests in mind, read on.  If you run for fitness, fun, and freedom, delete this post, and get back to work.\r\n\r\n&nbsp;\r\n\r\nI should add, while I <em>often</em> advocate running free of ‘beeping’ gadgets, and as such, heightening one’s innate sense of feel, observation suggests it can take years of analysing feedback and data in reaching ultimate self-trust and awareness.\r\n\r\n&nbsp;\r\n\r\nHopefully, this post helps you fast track your pathway towards your ‘best’ run.\r\n\r\n&nbsp;\r\n\r\nEnter; Numbers and Gadgets.\r\n\r\n&nbsp;\r\n\r\nIn this summary I’ll cover:\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\">1) Determine with numbers the possibility of recording my marathon goal time.</span></h5>\r\n</blockquote>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630.jpg\"><img class=\"  wp-image-2861 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630-197x300.jpg\" alt=\"2737814380_b9ab0b0630\" width=\"159\" height=\"242\" /></a>\r\n\r\n<em><strong>Including:</strong></em>\r\n<ul>\r\n	<li>Determining my ideal race weight (as in; does power to weight ratio matter), particularly, given the race course is dead flat with just two hotdog turns? Or, what is the cost of my heart/ energy/ breathing rates, along with muscle and joint fatigue, particularly from 34-42kms, carry just one extra kilo of ‘unnecessary’ body fat?</li>\r\n	<li>How, if at all, will my aging body influence my finishing time!</li>\r\n	<li>Assessing the reliability of a reputable ‘marathon’ race predicting calculator - based on my most recent 5km, 10km and 21.1km best race times.</li>\r\n	<li>Given the temperature on race day will likely fall between 21-25.\'c, will this influence my performance, particularly during the final 45 minutes of the race?</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong> 2) Calculation of my ideal (race) heart rate in beats per minute.</strong></span></h5>\r\n</blockquote>\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Firstly, I’ll assess one area of my current conditioning with blood lactate threshold testing.</li>\r\n	<li>For me, most notably, results will highlight my energy burning efficiency. Meaning, at what point (in beats per minute) does my energy pathway click over from favouring stored fat, to stored, and blood, sugar.</li>\r\n	<li>This matters! Big time! If I can’t break down and use stored fats (opposed to ‘limited’ sugar) at my goal pace, certainly for the first 90 minutes of the race, then, I know, I’m screwed over last 45 minutes, with maintaining my goal pace that is. With ‘fatigue’ my body will naturally crave sugar during the last 45 minutes, so, they’d be better be some left to burn.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\"><img class=\" size-full wp-image-2652 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\" alt=\"hrxx\" width=\"275\" height=\"183\" /></a></li>\r\n	<li>Once I know this crossover point, I need to practice and practice some more at running at just under this intensity till I can reach and hold my goal pace at this intensity for at least two hours.</li>\r\n	<li>Essentially, I need to explore ways of running faster for longer while using ‘more’ fat than sugar.</li>\r\n	<li>I also need to know my maximum sustained intensity rate (a mixture of heart rate in beats per minute and sustainable pace) at which point my functioning gut shuts down. Why?  Because the damn race is too long for me to be hammering away free of water, minerals, and a little sugar.</li>\r\n	<li>I want to know how hard can I push before I lose ‘reasonable gut’ function. And, if I do push too hard how long can I survive at my goal pace with limited, if any, sugars, minerals, and water reaching my muscles, skin, and brain.  Again, I know, if I abuse this intensity too early I can expect to pull a piano over that last 7kms – and there goes my goal time.</li>\r\n	<li>Again, I need to improve gut efficiency at goal pace.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"> <strong>3) Determine my ideal running cadence in strides per minute?</strong></span></h5>\r\n</blockquote>\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Why should I care for my perfect rhythm in strides per minute? Well, it comes down to guarding my most critical performance limiters.</li>\r\n	<li>Unlike the Kenyans at the pointy end of the race, I’m faced with two significant and influential  (physiological) performance limiters, over this distance.   I know my biggest challenge will come from the breakdown of my functional body; mainly, my (aching); quads, knees, and calves.  It is UNLIKELY at my goal pace; I will be challenged via my cardio-respiratory system. Or, via;  thermoregulation (hydration), or glucose &amp; mineral consumption.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a></li>\r\n	<li>Determining my ideal cadence becomes KING in preserving my legs for that final seven km. Data suggests most people could well explore slightly increasing their cadence, over longer (relative) distances, and particularly over the last km when faced with somewhat trashed legs.</li>\r\n	<li>In determining my ideal cadence I’ll assess, my; Upper to lower body muscle mass (I am lower body heavy - meaning my ideal cadence will be slower [unfortunately] than someone with a heavier upper to lower body ratio), fitness (VO2max), fat metabolism, hip angle (anterior tilt), and preferred footwear. All these features influence the bash and crash on my body.</li>\r\n	<li>I’ve determined over my goal time; 2 hrs, and 45 minutes of moving time, I will spend only 7 minutes and 51 seconds in contact with the ground. The less time, the better.  The slower my cadence, the greater this time.  The greater contact time, the greater ask of my functional body (lower back, hips, quads, calves, etc.).  Stabilising and transitioning the body through my running action will cost.  As my greatest limiter is breaking down, I want to reduce the time I spend on the earth.  Increasing, my cadence and fitness, will reduce this time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nI measured all this and practiced via numbers nailing my goal time in 10km segments.  I only bridged to the next 10km once mastering each 10km brick.\r\n\r\n&nbsp;\r\n\r\nIt’s probable I’ve lost a few by now, and fair enough!\r\n\r\n&nbsp;\r\n\r\nIn PART 2 I’ll rip into results, facts, and my practice.  I’ll also post my race results.\r\n\r\n&nbsp;\r\n\r\nI’LL ONLY FORWARD PART 2 TO THOSE WHO’D LIKE IT – pls let me know.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nOr, forget all this and just go for trot!','PAMPY’S POST 12.16 – MARATHON BY MATHS – 42.2 KILOMETRES IN NUMBERS (PART 1/2)','','inherit','closed','closed','','3610-revision-v1','','','2016-10-04 20:13:23','2016-10-04 20:13:23','',3610,'http://balancehealthprograms.com.au/3610-revision-v1/',0,'revision','',0),(3617,2,'2016-10-04 20:22:46','2016-10-04 20:22:46','<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>42,200 metres, 29,040 strides with 176 strides per minute @ 144cm per stride, 24,090 heart beats with 146 beats per minute @ 3,672 calories (burned), 226 milliseconds ground contact per stride @ 7 minutes and 51 seconds of total ground contact time, while finishing in 9900 seconds (2hrs45min00secs) @ 3min 55 sec per km pace.</em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s post outlines a summary of my systematic numbers-driven approach towards completing a marathon (42.2kms) in my goal time.  I gave myself six months to prepare for the event, The Gold Coast Marathon.  Once settling on my goal time with a series of calculations, I broke down my run from multiple physiological angles and bite size segments.  Then armed with all the information I needed, I then practiced, and importantly, bridging from one section to next.\r\n\r\n&nbsp;\r\n\r\nWhile I believe optimum athletic performances are largely brain and emotionally driven; I think the purpose of consistent (fitting) training is to convince yourself, this CAN and WILL happen, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"369\" height=\"252\" /></a>and, nothing ill-toward will upset my good health on this day.\r\n\r\n&nbsp;\r\n\r\nIf you like numbers and have ‘running’ goal interests in mind, read on.  If you run for fitness, fun, and freedom, delete this post, and get back to work.\r\n\r\n&nbsp;\r\n\r\nI should add, while I <em>often</em> advocate running free of ‘beeping’ gadgets, and as such, heightening one’s innate sense of feel, observation suggests it can take years of analysing feedback and data in reaching ultimate self-trust and awareness.\r\n\r\n&nbsp;\r\n\r\nHopefully, this post helps you fast track your pathway towards your ‘best’ run.\r\n\r\n&nbsp;\r\n\r\nEnter; Numbers and Gadgets.\r\n\r\n&nbsp;\r\n\r\nIn this summary I’ll cover:\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\">1) Determine with numbers the possibility of recording my marathon goal time.</span></h5>\r\n</blockquote>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630.jpg\"><img class=\"  wp-image-2861 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630-197x300.jpg\" alt=\"2737814380_b9ab0b0630\" width=\"159\" height=\"242\" /></a>\r\n\r\n<em><strong>Including:</strong></em>\r\n<ul>\r\n	<li>Determining my ideal race weight (as in; does power to weight ratio matter), particularly, given the race course is dead flat with just two hotdog turns? Or, what is the cost of my heart/ energy/ breathing rates, along with muscle and joint fatigue, particularly from 34-42kms, carry just one extra kilo of ‘unnecessary’ body fat?</li>\r\n	<li>How, if at all, will my aging body influence my finishing time!</li>\r\n	<li>Assessing the reliability of a reputable ‘marathon’ race predicting calculator - based on my most recent 5km, 10km and 21.1km best race times.</li>\r\n	<li>Given the temperature on race day will likely fall between 21-25.\'c, will this influence my performance, particularly during the final 45 minutes of the race?</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong> 2) Calculation of my ideal (race) heart rate in beats per minute.</strong></span></h5>\r\n</blockquote>\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Firstly, I’ll assess one area of my current conditioning with blood lactate threshold testing.</li>\r\n	<li>For me, most notably, results will highlight my energy burning efficiency. Meaning, at what point (in beats per minute) does my energy pathway click over from favouring stored fat, to stored, and blood, sugar.</li>\r\n	<li>This matters! Big time! If I can’t break down and use stored fats (opposed to ‘limited’ sugar) at my goal pace, certainly for the first 90 minutes of the race, then, I know, I’m screwed over last 45 minutes, with maintaining my goal pace that is. With ‘fatigue’ my body will naturally crave sugar during the last 45 minutes, so, they’d be better be some left to burn.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\"><img class=\" size-full wp-image-2652 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\" alt=\"hrxx\" width=\"275\" height=\"183\" /></a></li>\r\n	<li>Once I know this crossover point, I need to practice and practice some more at running at just under this intensity till I can reach and hold my goal pace at this intensity for at least two hours.</li>\r\n	<li>Essentially, I need to explore ways of running faster for longer while using ‘more’ fat than sugar.</li>\r\n	<li>I also need to know my maximum sustained intensity rate (a mixture of heart rate in beats per minute and sustainable pace) at which point my functioning gut shuts down. Why?  Because the damn race is too long for me to be hammering away free of water, minerals, and a little sugar.</li>\r\n	<li>I want to know how hard can I push before I lose ‘reasonable gut’ function. And, if I do push too hard how long can I survive at my goal pace with limited, if any, sugars, minerals, and water reaching my muscles, skin, and brain.  Again, I know, if I abuse this intensity too early I can expect to pull a piano over that last 7kms – and there goes my goal time.</li>\r\n	<li>Again, I need to improve gut efficiency at goal pace.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"> <strong>3) Determine my ideal running cadence in strides per minute?</strong></span></h5>\r\n</blockquote>\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Why should I care for my perfect rhythm in strides per minute? Well, it comes down to guarding my most critical performance limiters.</li>\r\n	<li>Unlike the Kenyans at the pointy end of the race, I’m faced with two significant and influential  (physiological) performance limiters, over this distance.   I know my biggest challenge will come from the breakdown of my functional body; mainly, my (aching); quads, knees, and calves.  It is UNLIKELY at my goal pace; I will be challenged via my cardio-respiratory system. Or, via;  thermoregulation (hydration), or glucose &amp; mineral consumption.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a></li>\r\n	<li>Determining my ideal cadence becomes KING in preserving my legs for that final seven km. Data suggests most people could well explore slightly increasing their cadence, over longer (relative) distances, and particularly over the last km when faced with somewhat trashed legs.</li>\r\n	<li>In determining my ideal cadence I’ll assess, my; Upper to lower body muscle mass (I am lower body heavy - meaning my ideal cadence will be slower [unfortunately] than someone with a heavier upper to lower body ratio), fitness (VO2max), fat metabolism, hip angle (anterior tilt), and preferred footwear. All these features influence the bash and crash on my body.</li>\r\n	<li>I’ve determined over my goal time; 2 hrs, and 45 minutes of moving time, I will spend only 7 minutes and 51 seconds in contact with the ground. The less time, the better.  The slower my cadence, the greater this time.  The greater contact time, the greater ask of my functional body (lower back, hips, quads, calves, etc.).  Stabilising and transitioning the body through my running action will cost.  As my greatest limiter is breaking down, I want to reduce the time I spend on the earth.  Increasing, my cadence and fitness, will reduce this time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nI measured all this and practiced via numbers nailing my goal time in 10km segments.  I only bridged to the next 10km once mastering each 10km brick.\r\n\r\n&nbsp;\r\n\r\nIt’s probable I’ve lost a few by now, and fair enough!\r\n\r\n&nbsp;\r\n\r\nIn PART 2 I’ll rip into results, facts, and my practice.  I’ll also post my race results.\r\n\r\n&nbsp;\r\n\r\nI’LL ONLY FORWARD PART 2 TO THOSE WHO’D LIKE IT – pls let me know.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nOr, forget all this and just go for trot!','PAMPY’S POST 12.16 – MARATHON BY MATHS – 42.2 KILOMETRES IN NUMBERS (PART 1/2)','','publish','closed','closed','','pampys-post-12-16-marathon-by-maths-42-2-kilometres-in-numbers-part-12','','','2016-10-04 20:22:46','2016-10-04 20:22:46','',0,'http://balancehealthprograms.com.au/?p=3617',0,'post','',0),(3618,2,'2016-10-04 20:22:46','2016-10-04 20:22:46','<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>42,200 metres, 29,040 strides with 176 strides per minute @ 144cm per stride, 24,090 heart beats with 146 beats per minute @ 3,672 calories (burned), 226 milliseconds ground contact per stride @ 7 minutes and 51 seconds of total ground contact time, while finishing in 9900 seconds (2hrs45min00secs) @ 3min 55 sec per km pace.</em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s post outlines a summary of my systematic numbers-driven approach towards completing a marathon (42.2kms) in my goal time.  I gave myself six months to prepare for the event, The Gold Coast Marathon.  Once settling on my goal time with a series of calculations, I broke down my run from multiple physiological angles and bite size segments.  Then armed with all the information I needed, I then practiced, and importantly, bridging from one section to next.\r\n\r\n&nbsp;\r\n\r\nWhile I believe optimum athletic performances are largely brain and emotionally driven; I think the purpose of consistent (fitting) training is to convince yourself, this CAN and WILL happen, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"369\" height=\"252\" /></a>and, nothing ill-toward will upset my good health on this day.\r\n\r\n&nbsp;\r\n\r\nIf you like numbers and have ‘running’ goal interests in mind, read on.  If you run for fitness, fun, and freedom, delete this post, and get back to work.\r\n\r\n&nbsp;\r\n\r\nI should add, while I <em>often</em> advocate running free of ‘beeping’ gadgets, and as such, heightening one’s innate sense of feel, observation suggests it can take years of analysing feedback and data in reaching ultimate self-trust and awareness.\r\n\r\n&nbsp;\r\n\r\nHopefully, this post helps you fast track your pathway towards your ‘best’ run.\r\n\r\n&nbsp;\r\n\r\nEnter; Numbers and Gadgets.\r\n\r\n&nbsp;\r\n\r\nIn this summary I’ll cover:\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\">1) Determine with numbers the possibility of recording my marathon goal time.</span></h5>\r\n</blockquote>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630.jpg\"><img class=\"  wp-image-2861 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630-197x300.jpg\" alt=\"2737814380_b9ab0b0630\" width=\"159\" height=\"242\" /></a>\r\n\r\n<em><strong>Including:</strong></em>\r\n<ul>\r\n	<li>Determining my ideal race weight (as in; does power to weight ratio matter), particularly, given the race course is dead flat with just two hotdog turns? Or, what is the cost of my heart/ energy/ breathing rates, along with muscle and joint fatigue, particularly from 34-42kms, carry just one extra kilo of ‘unnecessary’ body fat?</li>\r\n	<li>How, if at all, will my aging body influence my finishing time!</li>\r\n	<li>Assessing the reliability of a reputable ‘marathon’ race predicting calculator - based on my most recent 5km, 10km and 21.1km best race times.</li>\r\n	<li>Given the temperature on race day will likely fall between 21-25.\'c, will this influence my performance, particularly during the final 45 minutes of the race?</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong> 2) Calculation of my ideal (race) heart rate in beats per minute.</strong></span></h5>\r\n</blockquote>\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Firstly, I’ll assess one area of my current conditioning with blood lactate threshold testing.</li>\r\n	<li>For me, most notably, results will highlight my energy burning efficiency. Meaning, at what point (in beats per minute) does my energy pathway click over from favouring stored fat, to stored, and blood, sugar.</li>\r\n	<li>This matters! Big time! If I can’t break down and use stored fats (opposed to ‘limited’ sugar) at my goal pace, certainly for the first 90 minutes of the race, then, I know, I’m screwed over last 45 minutes, with maintaining my goal pace that is. With ‘fatigue’ my body will naturally crave sugar during the last 45 minutes, so, they’d be better be some left to burn.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\"><img class=\" size-full wp-image-2652 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\" alt=\"hrxx\" width=\"275\" height=\"183\" /></a></li>\r\n	<li>Once I know this crossover point, I need to practice and practice some more at running at just under this intensity till I can reach and hold my goal pace at this intensity for at least two hours.</li>\r\n	<li>Essentially, I need to explore ways of running faster for longer while using ‘more’ fat than sugar.</li>\r\n	<li>I also need to know my maximum sustained intensity rate (a mixture of heart rate in beats per minute and sustainable pace) at which point my functioning gut shuts down. Why?  Because the damn race is too long for me to be hammering away free of water, minerals, and a little sugar.</li>\r\n	<li>I want to know how hard can I push before I lose ‘reasonable gut’ function. And, if I do push too hard how long can I survive at my goal pace with limited, if any, sugars, minerals, and water reaching my muscles, skin, and brain.  Again, I know, if I abuse this intensity too early I can expect to pull a piano over that last 7kms – and there goes my goal time.</li>\r\n	<li>Again, I need to improve gut efficiency at goal pace.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"> <strong>3) Determine my ideal running cadence in strides per minute?</strong></span></h5>\r\n</blockquote>\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Why should I care for my perfect rhythm in strides per minute? Well, it comes down to guarding my most critical performance limiters.</li>\r\n	<li>Unlike the Kenyans at the pointy end of the race, I’m faced with two significant and influential  (physiological) performance limiters, over this distance.   I know my biggest challenge will come from the breakdown of my functional body; mainly, my (aching); quads, knees, and calves.  It is UNLIKELY at my goal pace; I will be challenged via my cardio-respiratory system. Or, via;  thermoregulation (hydration), or glucose &amp; mineral consumption.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a></li>\r\n	<li>Determining my ideal cadence becomes KING in preserving my legs for that final seven km. Data suggests most people could well explore slightly increasing their cadence, over longer (relative) distances, and particularly over the last km when faced with somewhat trashed legs.</li>\r\n	<li>In determining my ideal cadence I’ll assess, my; Upper to lower body muscle mass (I am lower body heavy - meaning my ideal cadence will be slower [unfortunately] than someone with a heavier upper to lower body ratio), fitness (VO2max), fat metabolism, hip angle (anterior tilt), and preferred footwear. All these features influence the bash and crash on my body.</li>\r\n	<li>I’ve determined over my goal time; 2 hrs, and 45 minutes of moving time, I will spend only 7 minutes and 51 seconds in contact with the ground. The less time, the better.  The slower my cadence, the greater this time.  The greater contact time, the greater ask of my functional body (lower back, hips, quads, calves, etc.).  Stabilising and transitioning the body through my running action will cost.  As my greatest limiter is breaking down, I want to reduce the time I spend on the earth.  Increasing, my cadence and fitness, will reduce this time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nI measured all this and practiced via numbers nailing my goal time in 10km segments.  I only bridged to the next 10km once mastering each 10km brick.\r\n\r\n&nbsp;\r\n\r\nIt’s probable I’ve lost a few by now, and fair enough!\r\n\r\n&nbsp;\r\n\r\nIn PART 2 I’ll rip into results, facts, and my practice.  I’ll also post my race results.\r\n\r\n&nbsp;\r\n\r\nI’LL ONLY FORWARD PART 2 TO THOSE WHO’D LIKE IT – pls let me know.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nOr, forget all this and just go for trot!','PAMPY’S POST 12.16 – MARATHON BY MATHS – 42.2 KILOMETRES IN NUMBERS (PART 1/2)','','inherit','closed','closed','','3617-revision-v1','','','2016-10-04 20:22:46','2016-10-04 20:22:46','',3617,'http://balancehealthprograms.com.au/3617-revision-v1/',0,'revision','',0),(3620,2,'2016-10-16 02:27:48','2016-10-16 02:27:48','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BORN TO RUN PROGRAM</strong></em></span></h1>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/oouwMd0G2aQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n&nbsp;\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong><em>Key features of Born to Run </em></strong></span></h3>\n&nbsp;\n<blockquote>\n<h5></h5>\n<h5></h5>\n<h5><em><span style=\"color: #00ffff;\">Why we were born to run.</span></em></h5>\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong><img class=\"alignright wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"148\" height=\"262\" /></strong></span></em></h3>\n<h5><em><span style=\"color: #00ffff;\">Understand the bio-mechanics of running.\n</span></em></h5>\n<h5><em><span style=\"color: #00ffff;\">Understand true economy of movement.</span></em></h5>\n<h5><em><span style=\"color: #00ffff;\">How running can be performed painless and enjoyable.</span></em></h5>\n<h5><em><span style=\"color: #00ffff;\">How to run injury free.</span></em></h5>\n<h5><em><span style=\"color: #00ffff;\">Learning \'practice\' towards improved performance. </span></em></h5>\n</blockquote>\n&nbsp;\n<h3 style=\"text-align: center;\"></h3>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Sections</strong></span></h3>\n&nbsp;\n<h4></h4>\n<h4><span style=\"color: #008080;\"><strong>PART 1 - The Laws of Balance.</strong> </span></h4>\n<blockquote>\n<h5><em><span style=\"color: #00ffff;\">Understanding the laws of balance.</span></em></h5>\n<h5><em><span style=\"color: #00ffff;\">How running should feel.</span></em></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #008080;\"><strong>PART 2 - Red Flags.</strong></span></h4>\n<blockquote>\n<h5><em><span style=\"color: #00ffff;\">Common errors most runners make.<img class=\"alignright  wp-image-3647\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn1-300x169.jpg\" alt=\"runn1\" width=\"277\" height=\"156\" /></span></em></h5>\n<h5><em><span style=\"color: #00ffff;\">The effects of these errors.</span></em></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #008080;\"><strong>PART 3 - \'How to\'</strong></span></h4>\n<blockquote>\n<h5><span style=\"color: #993366;\">Key features of efficient running.</span></h5>\n<h5><span style=\"color: #993366;\">Key practice drills.</span></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #008080;\"><strong>PART 4 - Maintaining your enjoyment.</strong></span></h4>\n<blockquote>\n<h5><span style=\"color: #993366;\">Building unbreakable running over time.<img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></span></h5>\n<h5><span style=\"color: #993366;\">Top 3 running specific exercises.</span></h5>\n<h5><span style=\"color: #993366;\">The key features of a running program.  </span></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4 style=\"text-align: center;\"><span style=\"color: #008080;\"><em>“We run because we enjoy it and cannot help ourselves. The more restricted our society and work become, it will be necessary to find some outlet for this craving for freedom. No one can say you must not run faster than this, or jump higher than that. The human spirit is indomitable” Sir Roger Bannister</em></span></h4>\n&nbsp;\n\n&nbsp;\n\n<a href=\"http://www.bpsnowyhealth.com.au/part-2-balance-is-king/\"><img class=\"alignright wp-image-3654\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Image-300x81.jpg\" alt=\"Image\" width=\"493\" height=\"133\" /></a>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h3 style=\"text-align: center;\"></h3>\n<h3 style=\"text-align: center;\"><a href=\"http://www.bpsnowyhealth.com.au/part-2-balance-is-king/\"><img class=\"alignright size-medium wp-image-3614\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/BTR-300x21.jpg\" alt=\"BTR\" width=\"300\" height=\"21\" /></a></h3>','BORN TO RUN','','inherit','closed','closed','','2955-autosave-v1','','','2016-10-16 02:27:48','2016-10-16 02:27:48','',2955,'http://balancehealthprograms.com.au/2955-autosave-v1/',0,'revision','',0),(3622,2,'2016-10-16 02:29:56','2016-10-16 02:29:56','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BORN TO RUN PROGRAM</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/oouwMd0G2aQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong><em>Key features of Born to Run </em></strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Why we were born to run.</span></em></h5>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong><img class=\"alignright wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"148\" height=\"262\" /></strong></span></em></h3>\r\n<h5><em><span style=\"color: #00ffff;\">Understand the bio-mechanics of running.\r\n</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Understand true economy of movement.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running can be performed painless and enjoyable.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How to run injury free.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Learning \'practice\' towards improved performance. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Sections</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>PART 1 - The Laws of Balance.</strong> </span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Understanding the laws of balance.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running should feel.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 2 - Red Flags.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Common errors most runners make.<img class=\"alignright  wp-image-3647\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn1-300x169.jpg\" alt=\"runn1\" width=\"277\" height=\"156\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The effects of these errors.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 3 - \'How to\'</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Key features of efficient running.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Key practice drills.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 4 - Maintaining your enjoyment.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Building unbreakable running over time.<img class=\"alignright  wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"225\" height=\"150\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Top 3 running specific exercises.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The key features of a running program.  </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #008080;\"><em>“We run because we enjoy it and cannot help ourselves. The more restricted our society and work become, it will be necessary to find some outlet for this craving for freedom. No one can say you must not run faster than this, or jump higher than that. The human spirit is indomitable” Sir Roger Bannister</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>GO TO PART 1/6 BORN TO RUN</strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"></h3>','BORN TO RUN','','inherit','closed','closed','','2955-revision-v1','','','2016-10-16 02:29:56','2016-10-16 02:29:56','',2955,'http://balancehealthprograms.com.au/2955-revision-v1/',0,'revision','',0),(3621,2,'2016-10-16 02:28:10','2016-10-16 02:28:10','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BORN TO RUN PROGRAM</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/oouwMd0G2aQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong><em>Key features of Born to Run </em></strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Why we were born to run.</span></em></h5>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong><img class=\"alignright wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"148\" height=\"262\" /></strong></span></em></h3>\r\n<h5><em><span style=\"color: #00ffff;\">Understand the bio-mechanics of running.\r\n</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Understand true economy of movement.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running can be performed painless and enjoyable.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How to run injury free.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Learning \'practice\' towards improved performance. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Sections</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>PART 1 - The Laws of Balance.</strong> </span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Understanding the laws of balance.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running should feel.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 2 - Red Flags.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Common errors most runners make.<img class=\"alignright  wp-image-3647\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn1-300x169.jpg\" alt=\"runn1\" width=\"277\" height=\"156\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The effects of these errors.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 3 - \'How to\'</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Key features of efficient running.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Key practice drills.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 4 - Maintaining your enjoyment.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Building unbreakable running over time.<img class=\"alignright  wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"225\" height=\"150\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Top 3 running specific exercises.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The key features of a running program.  </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #008080;\"><em>“We run because we enjoy it and cannot help ourselves. The more restricted our society and work become, it will be necessary to find some outlet for this craving for freedom. No one can say you must not run faster than this, or jump higher than that. The human spirit is indomitable” Sir Roger Bannister</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://www.bpsnowyhealth.com.au/part-2-balance-is-king/\"><img class=\"alignright wp-image-3654\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Image-300x81.jpg\" alt=\"Image\" width=\"493\" height=\"133\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><a href=\"http://www.bpsnowyhealth.com.au/part-2-balance-is-king/\"><img class=\"alignright size-medium wp-image-3614\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/BTR-300x21.jpg\" alt=\"BTR\" width=\"300\" height=\"21\" /></a></h3>','BORN TO RUN','','inherit','closed','closed','','2955-revision-v1','','','2016-10-16 02:28:10','2016-10-16 02:28:10','',2955,'http://balancehealthprograms.com.au/2955-revision-v1/',0,'revision','',0),(3623,2,'2016-10-16 02:30:36','2016-10-16 02:30:36','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BORN TO RUN PROGRAM</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/oouwMd0G2aQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong><em>Key features of Born to Run </em></strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Why we were born to run.</span></em></h5>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong><img class=\"alignright wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"148\" height=\"262\" /></strong></span></em></h3>\r\n<h5><em><span style=\"color: #00ffff;\">Understand the bio-mechanics of running.\r\n</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Understand true economy of movement.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running can be performed painless and enjoyable.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How to run injury free.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Learning \'practice\' towards improved performance. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Sections</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>PART 1 - The Laws of Balance.</strong> </span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Understanding the laws of balance.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running should feel.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 2 - Red Flags.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Common errors most runners make.<img class=\"alignright  wp-image-3647\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn1-300x169.jpg\" alt=\"runn1\" width=\"277\" height=\"156\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The effects of these errors.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 3 - \'How to\'</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Key features of efficient running.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Key practice drills.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 4 - Maintaining your enjoyment.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Building unbreakable running over time.<img class=\"alignright  wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"225\" height=\"150\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Top 3 running specific exercises.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The key features of a running program.  </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #008080;\"><em>“We run because we enjoy it and cannot help ourselves. The more restricted our society and work become, it will be necessary to find some outlet for this craving for freedom. No one can say you must not run faster than this, or jump higher than that. The human spirit is indomitable” Sir Roger Bannister</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-2-balance-is-king/\">GO TO PART 1/6 BORN TO RUN</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"></h3>','BORN TO RUN','','inherit','closed','closed','','2955-revision-v1','','','2016-10-16 02:30:36','2016-10-16 02:30:36','',2955,'http://balancehealthprograms.com.au/2955-revision-v1/',0,'revision','',0),(3624,2,'2016-10-16 02:30:52','2016-10-16 02:30:52','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BORN TO RUN PROGRAM</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/oouwMd0G2aQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong><em>Key features of Born to Run </em></strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Why we were born to run.</span></em></h5>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong><img class=\"alignright wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"132\" height=\"234\" /></strong></span></em></h3>\r\n<h5><em><span style=\"color: #00ffff;\">Understand the bio-mechanics of running.\r\n</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Understand true economy of movement.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running can be performed painless and enjoyable.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How to run injury free.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Learning \'practice\' towards improved performance. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Sections</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>PART 1 - The Laws of Balance.</strong> </span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Understanding the laws of balance.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">How running should feel.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 2 - Red Flags.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Common errors most runners make.<img class=\"alignright  wp-image-3647\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn1-300x169.jpg\" alt=\"runn1\" width=\"181\" height=\"102\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The effects of these errors.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 3 - \'How to\'</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Key features of efficient running.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Key practice drills.</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>PART 4 - Maintaining your enjoyment.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\">Building unbreakable running over time.<img class=\"alignright  wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"225\" height=\"150\" /></span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">Top 3 running specific exercises.</span></em></h5>\r\n<h5><em><span style=\"color: #00ffff;\">The key features of a running program.  </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #008080;\"><em>“We run because we enjoy it and cannot help ourselves. The more restricted our society and work become, it will be necessary to find some outlet for this craving for freedom. No one can say you must not run faster than this, or jump higher than that. The human spirit is indomitable” Sir Roger Bannister</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong><a href=\"http://balancehealthprograms.com.au/part-2-balance-is-king/\">GO TO PART 1/6 BORN TO RUN</a></strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"></h3>','BORN TO RUN','','inherit','closed','closed','','2955-revision-v1','','','2016-10-16 02:30:52','2016-10-16 02:30:52','',2955,'http://balancehealthprograms.com.au/2955-revision-v1/',0,'revision','',0),(3625,2,'2016-10-16 02:33:03','2016-10-16 02:33:03','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - USING GRAVITY TO RUN (FREE FALLIN)</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/BO0eSqZwcCM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why tap in to using gravity when running?</strong></span></h4>\r\n<img class=\"  wp-image-2976 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mountains_rock_climbing-1920x1080-300x169.jpg\" alt=\"mountains_rock_climbing-1920x1080\" width=\"321\" height=\"181\" />\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>It\'s free movement, only the cost of momentum is expended. </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">Using gravity (by falling into your next transitionary stance) produces zero lactic acid and uses zero muscle glycogen (energy).</span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once you\'re in the \'right\' position, it\'s easier maintaining momentum.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>You\'ll reduce potential of injury as effort is decreased.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>What are the key features related to your running stride?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Once again focus and prioritise holding your \'best\' most balanced posture - break this \'shape\' and expect a dip in performance.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider your all-important hips moving forward at all times - your hips drive and lead your momentum moving forward - \'not\', sending your body either up, down, or side to side.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Consider yourself a wheel with your hips playing the role of hub.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1.gif\"><img class=\"  wp-image-3048 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wheel-clipart-at-the-wheel-clipart-1-300x300.gif\" alt=\"wheel-clipart-at-the-wheel-clipart-1\" width=\"230\" height=\"230\" /></a></em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Do not lean forward from your nose or chest.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Think perfect posture and slightly tilt forward from your hips.</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<h3 style=\"text-align: left;\" align=\"center\"></h3>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Why all this?</strong></span></h4>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Ultimately our goal is to limit or most certainly reduce up and down movement - limiting your vertical oscillation (see more details in PART 4).</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><em><span style=\"color: #008080;\">The higher you drive from the surface, as in up, usually by way of; 1) over-striding at the front of your stride, 2) extending through the knee joint on take off (engaging and exhausting the quads), and 3) driving your landing foot (harder) into the surface, which will all contribute to greater challenges at point of impact.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/up.jpg\"><img class=\"  wp-image-3054 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/up-300x138.jpg\" alt=\"up\" width=\"441\" height=\"203\" /></a></span></em></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Your impact cushioning system (namely the coordination of your ankle, knee and hip joints) will only offer you so much in cushioning support -  until - usually and eventually something breaks!</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>In avoiding driving up out of support, as in sending you higher - you\'ll keep your centre of mass (hips) closer to the surface - so therefore less distance less to fall.  </em></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n<h4 style=\"text-align: left;\" align=\"center\"><span style=\"color: #993366;\"><strong>Key \'think\' points</strong></span></h4>\r\n<h4 style=\"text-align: left;\" align=\"center\"></h4>\r\n<ul>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend I\'m training you and I\'ve attached occy straps (those stretchy bungy cord straps used to hold down a surfboard to roof racks) to your hip bones - those bones bits that stick out at the front of your pelvis.  Let\'s say I\'m running about 10 metres <img class=\"alignright wp-image-3668\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/ghghb-300x141.jpg\" alt=\"ghghb\" width=\"383\" height=\"180\" />directly in front of you. Now, visualise I am lightly pulling you towards me from your attached hips.   Feel yourself being dragged forward.  </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>I am a smooth gliding wheel NOT a clunky square.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you\'re not wearing cushioned running shoes.  How would land while running on a hard surface WITH BARE FEET?  I bet you\'d land softer with improved cushioning, landing more through your forefoot, releasing and relaxing your foot,  ankle, and  knee jots on impact.  I also bet you\'d reduce, significantly reduce how hard you throw your supporting foot into the surface.</em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Play the game of running up behind someone while startling them with surprise - they could not hear you coming! </em></span></h4>\r\n</li>\r\n	<li style=\"text-align: left;\">\r\n<h4><span style=\"color: #008080;\"><em>Pretend you are running on thin ice - be light!</em></span></h4>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\"><img class=\"  wp-image-3059 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CC-300x140.jpg\" alt=\"CC\" width=\"341\" height=\"159\" /></a>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<h3 style=\"text-align: center;\" align=\"center\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-lifting-not-driving/\"><em><strong>TAKE ME TO PART 3 - HOW TO BEST TRANSITION (LIFT) OFF YOUR SUPPORT</strong></em></a></span></h3>\r\n<div style=\"text-align: left;\" align=\"center\"></div>\r\n<div align=\"center\"></div></blockquote>','PART 2 - USING GRAVITY TO RUN (FREE FALLIN)','','inherit','closed','closed','','2960-revision-v1','','','2016-10-16 02:33:03','2016-10-16 02:33:03','',2960,'http://balancehealthprograms.com.au/2960-revision-v1/',0,'revision','',0),(3627,2,'2016-10-16 22:17:29','2016-10-16 22:17:29','','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-16 22:17:29','2016-10-16 22:17:29','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3628,2,'2016-10-28 00:32:03','2016-10-28 00:32:03','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>1. I WOULD LIKE TO REACH AND SUSTAIN MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h2>\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #00ffff;\">Understand why we got fat?\n</span></h5>\n<span style=\"color: #00ffff;\"> </span>\n<h5><span style=\"color: #00ffff;\">Let\'s talk Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\n<h5><span style=\"color: #00ffff;\"><a style=\"color: #00ffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\n<h5><span style=\"color: #00ffff;\">Know why 35% of Australians are more vulnerable in gaining weight!</span></h5>\n<h5><span style=\"color: #00ffff;\">- The only time proven method of reaching and sustaining one\'s best weight for life!</span></h5>\n<h5><span style=\"color: #00ffff;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\n<h5><span style=\"color: #00ffff;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\n&nbsp;</blockquote>\n&nbsp;\n<blockquote>\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </em></span></h2>\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\n&nbsp;</blockquote>\n&nbsp;\n<blockquote>\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\n</blockquote>\n<h3 style=\"text-align: center;\"></h3>\n&nbsp;\n\n&nbsp;\n\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-autosave-v1','','','2016-10-28 00:32:03','2016-10-28 00:32:03','',3007,'http://balancehealthprograms.com.au/3007-autosave-v1/',0,'revision','',0),(3629,2,'2016-10-16 22:36:29','2016-10-16 22:36:29','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h4>\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></h4>\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"137\" height=\"214\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\">FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-16 22:36:29','2016-10-16 22:36:29','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3630,2,'2016-10-16 22:38:51','2016-10-16 22:38:51','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"137\" height=\"214\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-16 22:38:51','2016-10-16 22:38:51','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3631,2,'2016-10-16 22:40:00','2016-10-16 22:40:00','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-16 22:40:00','2016-10-16 22:40:00','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3632,2,'2016-10-16 22:40:43','2016-10-16 22:40:43','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-16 22:40:43','2016-10-16 22:40:43','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3633,2,'2016-10-16 22:41:09','2016-10-16 22:41:09','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n</blockquote>\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-16 22:41:09','2016-10-16 22:41:09','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3634,2,'2016-10-16 22:41:53','2016-10-16 22:41:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-16 22:41:53','2016-10-16 22:41:53','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3635,2,'2016-10-16 22:42:23','2016-10-16 22:42:23','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-16 22:42:23','2016-10-16 22:42:23','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3636,2,'2016-10-17 01:08:25','2016-10-17 01:08:25','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-17 01:08:25','2016-10-17 01:08:25','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3637,2,'2016-10-21 02:53:09','2016-10-21 02:53:09','','TEST','','publish','closed','closed','','test','','','2016-10-21 02:53:43','2016-10-21 02:53:43','',0,'http://balancehealthprograms.com.au/?page_id=3637',0,'page','',0),(3638,2,'2016-10-21 02:53:09','2016-10-21 02:53:09','[table id=1 /]','TEST','','inherit','closed','closed','','3637-revision-v1','','','2016-10-21 02:53:09','2016-10-21 02:53:09','',3637,'http://balancehealthprograms.com.au/3637-revision-v1/',0,'revision','',0),(3639,2,'2016-10-21 02:53:43','2016-10-21 02:53:43','','TEST','','inherit','closed','closed','','3637-revision-v1','','','2016-10-21 02:53:43','2016-10-21 02:53:43','',3637,'http://balancehealthprograms.com.au/3637-revision-v1/',0,'revision','',0),(3640,2,'2016-10-21 02:57:33','2016-10-21 02:57:33','[[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"]]','TEST PROGRAM','TRAINING TEST ','publish','closed','closed','','test-program','','','2016-10-21 02:57:33','2016-10-21 02:57:33','',0,'http://balancehealthprograms.com.au/?post_type=tablepress_table&p=3640',0,'tablepress_table','application/json',0),(3641,2,'2016-10-21 03:04:05','2016-10-21 03:04:05','[[\"                  DAY \",\"                 TYPE\",\"             INTENSITY\",\"            (EST) TIME\",\"COMMENTS \"],[\"MON\",\"INTERVALS\",\"AZ\",\"45\",\"Run hard.  Make sure you don\'t take it out to hard, Relax your shoulders. \"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"]]','TEST PROGRAM','TRAINING TEST ','publish','closed','closed','','test-program-2','','','2016-10-21 03:14:06','2016-10-21 03:14:06','',0,'http://balancehealthprograms.com.au/?post_type=tablepress_table&#038;p=3641',0,'tablepress_table','application/json',0),(3642,2,'2016-10-21 03:07:32','2016-10-21 03:07:32','[[\"                  DAY \",\"                 TYPE\",\"             INTENSITY\",\"            (EST) TIME\",\"COMMENTS \"],[\"MON\",\"INTERVALS\",\"AZ\",\"45\",\"Run hard. \"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"]]','TEST PROGRAM','TRAINING TEST ','inherit','closed','closed','','3641-revision-v1','','','2016-10-21 03:07:32','2016-10-21 03:07:32','',3641,'http://balancehealthprograms.com.au/3641-revision-v1/',0,'revision','',0),(3643,2,'2016-10-21 03:08:11','2016-10-21 03:08:11','[table id=7 /]','test 2','','publish','closed','closed','','3643-2','','','2016-10-21 03:15:16','2016-10-21 03:15:16','',0,'http://balancehealthprograms.com.au/?page_id=3643',0,'page','',0),(3644,2,'2016-10-21 03:08:11','2016-10-21 03:08:11','[table id=7 /]','','','inherit','closed','closed','','3643-revision-v1','','','2016-10-21 03:08:11','2016-10-21 03:08:11','',3643,'http://balancehealthprograms.com.au/3643-revision-v1/',0,'revision','',0),(3646,2,'2016-10-21 03:12:29','2016-10-21 03:12:29','','test 2','','inherit','closed','closed','','3643-revision-v1','','','2016-10-21 03:12:29','2016-10-21 03:12:29','',3643,'http://balancehealthprograms.com.au/3643-revision-v1/',0,'revision','',0),(3645,2,'2016-10-21 03:08:39','2016-10-21 03:08:39','[table id=7 /]','test 2','','inherit','closed','closed','','3643-revision-v1','','','2016-10-21 03:08:39','2016-10-21 03:08:39','',3643,'http://balancehealthprograms.com.au/3643-revision-v1/',0,'revision','',0),(3649,2,'2016-10-21 03:15:02','2016-10-21 03:15:02','','test 2','','inherit','closed','closed','','3643-revision-v1','','','2016-10-21 03:15:02','2016-10-21 03:15:02','',3643,'http://balancehealthprograms.com.au/3643-revision-v1/',0,'revision','',0),(3647,2,'2016-10-21 03:12:47','2016-10-21 03:12:47','[table id=7 /]','test 2','','inherit','closed','closed','','3643-revision-v1','','','2016-10-21 03:12:47','2016-10-21 03:12:47','',3643,'http://balancehealthprograms.com.au/3643-revision-v1/',0,'revision','',0),(3648,2,'2016-10-21 03:14:06','2016-10-21 03:14:06','[[\"                  DAY \",\"                 TYPE\",\"             INTENSITY\",\"            (EST) TIME\",\"COMMENTS \"],[\"MON\",\"INTERVALS\",\"AZ\",\"45\",\"Run hard.  Make sure you don\'t take it out to hard, Relax your shoulders. \"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"]]','TEST PROGRAM','TRAINING TEST ','inherit','closed','closed','','3641-revision-v1','','','2016-10-21 03:14:06','2016-10-21 03:14:06','',3641,'http://balancehealthprograms.com.au/3641-revision-v1/',0,'revision','',0),(3650,2,'2016-10-21 03:15:16','2016-10-21 03:15:16','[table id=7 /]','test 2','','inherit','closed','closed','','3643-revision-v1','','','2016-10-21 03:15:16','2016-10-21 03:15:16','',3643,'http://balancehealthprograms.com.au/3643-revision-v1/',0,'revision','',0),(3651,2,'2016-10-21 03:18:26','2016-10-21 03:18:26','','test 2','','inherit','closed','closed','','3643-autosave-v1','','','2016-10-21 03:18:26','2016-10-21 03:18:26','',3643,'http://balancehealthprograms.com.au/3643-autosave-v1/',0,'revision','',0),(3653,2,'2016-10-26 04:15:16','2016-10-26 04:15:16','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span><span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">WALK</span></strong><strong><span style=\"color: #0000ff;\">STRETCH</span></strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','testing tables','','publish','closed','closed','','testing-tables','','','2016-11-07 02:36:53','2016-11-07 02:36:53','',0,'http://balancehealthprograms.com.au/?page_id=3653',0,'page','',0),(3654,2,'2016-10-26 04:11:46','2016-10-26 04:11:46','[[\"day\",\"sess\",\"intensity\",\"time\",\"comments\"],[\"34\",\"WALK:RUN\\nSTRETCH\\/ STRENGTH\\n\",\"2\",\"45\",\"Always kick off your Monday session with a 5 min mandatory walk.\\n\\nWalk:Run @ 3:2 = 5 minutes x 2 = 10 minutes.\\nWalk:Run @ 2:3 = 5 minutes x 2 = 10 minutes.\\nWalk:Run @ 1:4 = 5 minutes. \\n\\nOR\\n\\nW:R at your most ideal ratio.\\n\\nOR\\n\\nPower Walk at your Zone 2 = 30 minutes\\n\\nStretch Set 1 \\nStrength Set 3\\n\"],[\"g\",\"reet\",\"3\",\"HOW A GOOD SESSIONS FEELS\\t\\t\",\"Your \\u2018best\\u2019 session is rarely your fastest, longest, or who you beat, but, totally being lost in the moment! For a period of time, you experience no pain, no stress, no worry, producing subconscious flow of all body parts!\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"]]','blue test','','publish','closed','closed','','3654','','','2016-10-26 04:29:24','2016-10-26 04:29:24','',0,'http://balancehealthprograms.com.au/?post_type=tablepress_table&#038;p=3654',0,'tablepress_table','application/json',0),(3655,2,'2016-10-26 04:14:18','2016-10-26 04:14:18','[[\"day\",\"sess\",\"intensity\",\"time\",\"comments\"],[\"34\",\"WALK:RUN\\nSTRETCH\\/ STRENGTH\\n\",\"2\",\"45\",\"Always kick off your Monday session with a 5 min mandatory walk.\\n\\nWalk:Run @ 3:2 = 5 minutes x 2 = 10 minutes.\\nWalk:Run @ 2:3 = 5 minutes x 2 = 10 minutes.\\nWalk:Run @ 1:4 = 5 minutes. \\n\\nOR\\n\\nW:R at your most ideal ratio.\\n\\nOR\\n\\nPower Walk at your Zone 2 = 30 minutes\\n\\nStretch Set 1 \\nStrength Set 3\\n\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"]]','','','inherit','closed','closed','','3654-revision-v1','','','2016-10-26 04:14:18','2016-10-26 04:14:18','',3654,'http://balancehealthprograms.com.au/3654-revision-v1/',0,'revision','',0),(3656,2,'2016-10-26 04:14:35','2016-10-26 04:14:35','[[\"day\",\"sess\",\"intensity\",\"time\",\"comments\"],[\"34\",\"WALK:RUN\\nSTRETCH\\/ STRENGTH\\n\",\"2\",\"45\",\"Always kick off your Monday session with a 5 min mandatory walk.\\n\\nWalk:Run @ 3:2 = 5 minutes x 2 = 10 minutes.\\nWalk:Run @ 2:3 = 5 minutes x 2 = 10 minutes.\\nWalk:Run @ 1:4 = 5 minutes. \\n\\nOR\\n\\nW:R at your most ideal ratio.\\n\\nOR\\n\\nPower Walk at your Zone 2 = 30 minutes\\n\\nStretch Set 1 \\nStrength Set 3\\n\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"]]','blue test','','inherit','closed','closed','','3654-revision-v1','','','2016-10-26 04:14:35','2016-10-26 04:14:35','',3654,'http://balancehealthprograms.com.au/3654-revision-v1/',0,'revision','',0),(3657,2,'2016-10-26 04:15:16','2016-10-26 04:15:16','[table id=8 /]','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-10-26 04:15:16','2016-10-26 04:15:16','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3658,2,'2016-10-26 04:27:31','2016-10-26 04:27:31','','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-10-26 04:27:31','2016-10-26 04:27:31','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3659,2,'2016-10-26 04:29:24','2016-10-26 04:29:24','[[\"day\",\"sess\",\"intensity\",\"time\",\"comments\"],[\"34\",\"WALK:RUN\\nSTRETCH\\/ STRENGTH\\n\",\"2\",\"45\",\"Always kick off your Monday session with a 5 min mandatory walk.\\n\\nWalk:Run @ 3:2 = 5 minutes x 2 = 10 minutes.\\nWalk:Run @ 2:3 = 5 minutes x 2 = 10 minutes.\\nWalk:Run @ 1:4 = 5 minutes. \\n\\nOR\\n\\nW:R at your most ideal ratio.\\n\\nOR\\n\\nPower Walk at your Zone 2 = 30 minutes\\n\\nStretch Set 1 \\nStrength Set 3\\n\"],[\"g\",\"reet\",\"3\",\"HOW A GOOD SESSIONS FEELS\\t\\t\",\"Your \\u2018best\\u2019 session is rarely your fastest, longest, or who you beat, but, totally being lost in the moment! For a period of time, you experience no pain, no stress, no worry, producing subconscious flow of all body parts!\"],[\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\"]]','blue test','','inherit','closed','closed','','3654-revision-v1','','','2016-10-26 04:29:24','2016-10-26 04:29:24','',3654,'http://balancehealthprograms.com.au/3654-revision-v1/',0,'revision','',0),(3660,2,'2016-10-26 04:30:22','2016-10-26 04:30:22','[table id=8 /]','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-10-26 04:30:22','2016-10-26 04:30:22','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3661,2,'2016-10-27 23:59:37','2016-10-27 23:59:37','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-27 23:59:37','2016-10-27 23:59:37','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3662,2,'2016-10-27 23:59:57','2016-10-27 23:59:57','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD, FINALLY, LIKE TO REACH AND THEN SUSTAIN, MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-27 23:59:57','2016-10-27 23:59:57','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3663,2,'2016-10-28 00:00:48','2016-10-28 00:00:48','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD LIKE TO REACH AND SUSTAIN MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why we got fat!  </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-28 00:00:48','2016-10-28 00:00:48','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3664,2,'2016-10-28 00:02:38','2016-10-28 00:02:38','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>1. I WOULD LIKE TO REACH AND SUSTAIN MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why did we got fat?\r\n</span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><em><span style=\"color: #00ffff;\"><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </span></em></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-28 00:02:38','2016-10-28 00:02:38','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3665,2,'2016-10-28 00:27:33','2016-10-28 00:27:33','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>1. I WOULD LIKE TO REACH AND SUSTAIN MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Why  we got fat?\r\n</span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Whose most vulnerable?</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">*Here\'s why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The only way I reaching one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-28 00:27:33','2016-10-28 00:27:33','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3666,2,'2016-10-28 00:32:19','2016-10-28 00:32:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>1. I WOULD LIKE TO REACH AND SUSTAIN MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #00ffff;\">Understand why we got fat?\r\n</span></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<h5><span style=\"color: #00ffff;\">Let\'s talk Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #00ffff;\"><a style=\"color: #00ffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #00ffff;\">Know why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #00ffff;\">- The only time proven method of reaching and sustaining one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #00ffff;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #00ffff;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #ccffcc;\">- The fine line between optimum power to weight ratio.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #ccffcc;\">- Fuelling on the run.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-28 00:32:19','2016-10-28 00:32:19','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3667,2,'2016-10-28 00:32:52','2016-10-28 00:32:52','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>NUTRITION</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>1. I WOULD LIKE TO REACH AND SUSTAIN MY IDEAL WEIGHT FOR MY LIFESTYLE.</em> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #00ffff;\">Understand why we got fat?\r\n</span></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<h5><span style=\"color: #00ffff;\">Let\'s talk Uncle Sam, Big Food Business, Catchy gingles, Eye catching colours, and things that change food flavour, colour, and smell!</span></h5>\r\n<h5><span style=\"color: #00ffff;\"><a style=\"color: #00ffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\" size-medium wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"300\" height=\"213\" /></a></span></h5>\r\n<h5><span style=\"color: #00ffff;\">Know why 35% of Australians are more vulnerable in gaining weight!</span></h5>\r\n<h5><span style=\"color: #00ffff;\">- The only time proven method of reaching and sustaining one\'s best weight for life!</span></h5>\r\n<h5><span style=\"color: #00ffff;\">- The \'don\'t eat from this list\' rarely, if  ever, works! </span></h5>\r\n<h5><span style=\"color: #00ffff;\">- Manipulating appetite early in the day with the \'right\' foods seems to be the only way.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) VULNERABLE TO WEIGHT GAIN, AND 2) WISH TO NAIL IT ONCE AND FOR ALL.</a></strong> </span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>2. I TRAIN LOTS, WANT TO HIT MY BEST RACE WEIGHT, BUT NEED LOADS OF ENERGY.</strong> </em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #00ffff;\">- The fine line between optimum power to weight ratio.<a style=\"color: #00ffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1.jpg\"><img class=\"  wp-image-2827 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fvvv1-192x300.jpg\" alt=\"fvvv\" width=\"108\" height=\"169\" /></a></span></h5>\r\n<h5><span style=\"color: #00ffff;\">- What works best for thoroughbreds.</span></h5>\r\n<h5><span style=\"color: #00ffff;\">- Fuelling on the run.</span></h5>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><a href=\"http://balancehealthprograms.com.au/getting-started/\">CLICK FULL NUTRITION PLAN FOR THOSE, 1) WISHING TO REACH OPTIMUM POWER TO WEIGHT RATIO, AND 2) ENDLESS ENERGY FOR MOVING AND RESTING.</a></span></strong></h3>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','NUTRITION','','inherit','closed','closed','','3007-revision-v1','','','2016-10-28 00:32:52','2016-10-28 00:32:52','',3007,'http://balancehealthprograms.com.au/3007-revision-v1/',0,'revision','',0),(3671,2,'2016-10-28 01:47:25','2016-10-28 01:47:25','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 01:47:25','2016-10-28 01:47:25','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3668,2,'2016-10-28 00:55:54','2016-10-28 00:55:54','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>Ph: 0412 487 034</strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/contacts/\">Email: brad@balancehealthprograms.com.au</a></strong></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\">TRAINING PRINCIPLES - PARTS 1-7</a></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-2-balance-is-king/\">BORN TO RUN SERIES - PARTS 1-5</a></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-1/\">CITY TO SURF SERIES - PARTS 1-6</a></strong></span></h4>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 00:55:54','2016-10-28 00:55:54','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3669,2,'2016-10-28 00:57:22','2016-10-28 00:57:22','','TRAINING PRINCIPLES','','publish','closed','closed','','training-principles-2','','','2016-10-28 00:57:22','2016-10-28 00:57:22','',0,'http://balancehealthprograms.com.au/?page_id=3669',0,'page','',0),(3670,2,'2016-10-28 00:57:22','2016-10-28 00:57:22','','TRAINING PRINCIPLES','','inherit','closed','closed','','3669-revision-v1','','','2016-10-28 00:57:22','2016-10-28 00:57:22','',3669,'http://balancehealthprograms.com.au/3669-revision-v1/',0,'revision','',0),(3672,2,'2016-10-28 01:51:50','2016-10-28 01:51:50','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><em><strong>My 25 Year Coaching Process</strong></em></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>1. Shoot me an email offering your interests,</h4>\r\n<h4>OR</h4>\r\n<h4>2. Give me a call at your convenience – Ph: 0412 487 034</h4>\r\n<h4></h4>\r\n<h4>3. I’d like you to RETURN this brief LIFESTYLE ANALYSIS</h4>\r\n<h4>Offering; your interests, lifestyle demands, and possible training diary.</h4>\r\n<h4></h4>\r\n<h4>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutrition Approach and Stress Balance Strategies.</h4>\r\n<h4></h4>\r\n<h4>See example: nnnnnnn</h4>\r\n<h4></h4>\r\n<h4>5. We’ll confirm program understanding via email or phone chat.</h4>\r\n<h4></h4>\r\n<h4>6. Follow your step by step program.</h4>\r\n<h4></h4>\r\n<h4>7. Text me your weekly Timetrial Results, and contact me for <em>likely</em> changes.</h4>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\">COIN (Value $)</h3>\r\n&nbsp;\r\n<h4>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</h4>\r\n<h4>We simply agree to each 28 Day Training Block @ 130 per block.</h4>\r\n<h4>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 01:51:50','2016-10-28 01:51:50','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3673,2,'2016-10-28 02:11:08','2016-10-28 02:11:08','','lifestyle-analysis-5','','inherit','closed','closed','','lifestyle-analysis-5-2','','','2016-10-28 02:13:31','2016-10-28 02:13:31','',3447,'http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx',0,'attachment','application/vnd.openxmlformats-officedocument.wordprocessingml.document',0),(3674,2,'2016-10-28 02:12:04','2016-10-28 02:12:04','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><em><strong>My 25 Year Coaching Process</strong></em></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4>1<em>. Shoot me an <a href=\"http://balancehealthprograms.com.au/contacts/\">email</a> offering your interests,</em></h4>\r\n<h4><em>OR</em></h4>\r\n<h4><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em>3. I’d like you to RETURN this brief <a href=\"http://balancehealthprograms.com.au/wp-admin/upload.php?item=3673\">LIFESTYLE ANALYSIS</a></em></h4>\r\n<h4><em>Offering; your interests, lifestyle demands, and possible training diary.</em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutrition Approach and Stress Balance Strategies.</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>See example: nnnnnnn</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>5. We’ll confirm program understanding via email or phone chat.</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>6. Follow your step by step program.</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\">COIN (Value $)</h3>\r\n&nbsp;\r\n<h4>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</h4>\r\n<h4>We simply agree to each 28 Day Training Block @ 130 per block.</h4>\r\n<h4>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 02:12:04','2016-10-28 02:12:04','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3675,2,'2016-10-28 02:16:07','2016-10-28 02:16:07','','tg4-2016','','inherit','closed','closed','','tg4-2016','','','2016-10-28 02:17:06','2016-10-28 02:17:06','',3447,'http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf',0,'attachment','application/pdf',0),(3676,2,'2016-10-28 02:16:47','2016-10-28 02:16:47','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>My 25 Year Coaching Process</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4>1<em>. Shoot me an <a href=\"http://balancehealthprograms.com.au/contacts/\">email</a> offering your interests,</em></h4>\r\n<h4><em>OR</em></h4>\r\n<h4><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em>3. I’d like you to RETURN this brief <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">lifestyle-analysis-5</a></em></h4>\r\n<h4><em>Offering; your interests, lifestyle demands, and possible training diary.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\" size-medium wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"300\" height=\"300\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutrition Approach and Stress Balance Strategies.</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>See example:\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>5. We’ll confirm program understanding via email or phone chat.</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>6. Follow your step by step program.</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\">COIN (Value $)</h3>\r\n&nbsp;\r\n<h4>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</h4>\r\n<h4>We simply agree to each 28 Day Training Block @ 130 per block.</h4>\r\n<h4>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 02:16:47','2016-10-28 02:16:47','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3677,2,'2016-10-28 02:18:24','2016-10-28 02:18:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>My 25 Year Coaching Process</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4>1<em>. Shoot me an <a href=\"http://balancehealthprograms.com.au/contacts/\">email</a> offering your interests,</em></h4>\r\n<h4><em>OR</em></h4>\r\n<h4><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em>3. I’d like you to RETURN this brief <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">lifestyle-analysis-5</a></em></h4>\r\n<h4><em>Offering; your interests, lifestyle demands, and possible training diary.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\" size-medium wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"300\" height=\"300\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutrition Approach and Stress Balance Strategies.</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>See example: <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>5. We’ll confirm program understanding via email or phone chat.</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>6. Follow your step by step program.</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4></h4>\r\n<blockquote>\r\n<h4>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</h4>\r\n<h4><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171.jpg\"><img class=\"  wp-image-3183 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171-300x169.jpg\" alt=\"IMG_9171\" width=\"252\" height=\"142\" /></a></h4>\r\n<h4></h4>\r\n<h4>We simply agree to each 28 Day Training Block @ 130 per block.</h4>\r\n<h4></h4>\r\n<h4>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 02:18:24','2016-10-28 02:18:24','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3678,2,'2016-10-28 02:19:59','2016-10-28 02:19:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>My 25 Year Coaching Process</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">email</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">lifestyle-analysis-5</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\" size-medium wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"300\" height=\"300\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutrition Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171.jpg\"><img class=\"  wp-image-3183 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171-300x169.jpg\" alt=\"IMG_9171\" width=\"252\" height=\"142\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 02:19:59','2016-10-28 02:19:59','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3679,2,'2016-10-28 02:21:24','2016-10-28 02:21:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>My 25 Year Coaching Process</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">email</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">lifestyle-analysis-5</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\" size-medium wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"300\" height=\"300\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutrition Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #993300;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171.jpg\"><img class=\"  wp-image-3183 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171-300x169.jpg\" alt=\"IMG_9171\" width=\"252\" height=\"142\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>I email a monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #993300;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 02:21:24','2016-10-28 02:21:24','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3680,2,'2016-10-28 02:22:44','2016-10-28 02:22:44','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>My 25 Year Coaching Process</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">email</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">lifestyle-analysis-5</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\" size-medium wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"300\" height=\"300\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #993300;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171.jpg\"><img class=\"  wp-image-3183 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171-300x169.jpg\" alt=\"IMG_9171\" width=\"252\" height=\"142\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>I email a monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #993300;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 02:22:44','2016-10-28 02:22:44','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3681,2,'2016-10-28 02:22:55','2016-10-28 02:22:55','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>My 25 Year Coaching Process</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">email</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">lifestyle-analysis-5</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #993300;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171.jpg\"><img class=\"  wp-image-3183 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171-300x169.jpg\" alt=\"IMG_9171\" width=\"252\" height=\"142\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>I email a monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #993300;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 02:22:55','2016-10-28 02:22:55','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3682,2,'2016-10-28 02:25:06','2016-10-28 02:25:06','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>My 25 Year Coaching Process</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">email</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">lifestyle-analysis-5</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #993300;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171.jpg\"><img class=\"  wp-image-3183 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171-300x169.jpg\" alt=\"IMG_9171\" width=\"339\" height=\"191\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email a monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #003366;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 02:25:06','2016-10-28 02:25:06','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3683,2,'2016-10-28 02:29:11','2016-10-28 02:29:11','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>My 25 Year Coaching Process</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #993300;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171.jpg\"><img class=\"  wp-image-3183 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171-300x169.jpg\" alt=\"IMG_9171\" width=\"339\" height=\"191\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email a monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #003366;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-10-28 02:29:11','2016-10-28 02:29:11','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3685,2,'2016-10-28 02:35:34','2016-10-28 02:35:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><span style=\"color: #3366ff;\">MAINTAINING YOUR IDEAL SUSTAINABLE WEIGHT FOR LIFE</span> </strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/okiXT3P0i5I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #993366;\"><strong><em>Welcome,</em></strong></span></h4>\r\n<img class=\"wp-image-3248 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/Feet_on_scale.jpg\" alt=\"Feet_on_scale\" width=\"335\" height=\"223\" />\r\n<blockquote>\r\n<h4><span style=\"color: #3366ff;\"><strong>I have included this section more specifically</strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong> for those who\'ve seemingly forever been </strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong>challenged maintaining their ideal </strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><span style=\"color: #3366ff;\">weight and shape - for life.</span>\r\n</strong></span></h4>\r\n</blockquote>\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"wp-image-3310 alignright\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_6885.jpg\" alt=\"IMG_6885\" width=\"385\" height=\"577\" />\r\n<blockquote>\r\n<h3><span style=\"color: #993366;\"><strong>I will continue to add to this section throughout the program - so stay tuned!</strong></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #3366ff;\"><strong>So what is your ideal most perfect sustainable living weight – or shape for that matter?</strong></span></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong>Well, the answer is; I don’t know! I don\'t need to know!\r\n</strong></span></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong>With patience and practice in selecting your most fitting food balance, and in good time with the integration of your most appropriate moving interests (particularly in reference to your unique exercise intensity), YOU WILL, in time, reach and then importantly sustain, your ideal living weight and shape.</strong></span></h4>\r\n</blockquote>\r\n&nbsp;</blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><em><strong><span style=\"color: #3366ff;\">Why we get fat?</span>\r\n</strong></em></span></h2>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/k1grOjyuFZ8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<h4><span style=\"color: #ff6600;\"><strong><span style=\"color: #3366ff;\"><em>Rewiring your Brain</em></span>\r\n</strong></span></h4>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong><em><img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn.jpg\" alt=\"brainnnn\" width=\"258\" height=\"347\" /></em></strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><em>The way I see it, the only absolute way to sustain your healthiest weight long term - while still enjoying some of life\'s treats, is to rewire your brain. </em></strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><em>Without changing your behavioural habits (health rewarding habits that is) there is little chance of life-long sustainable (healthy) success.</em></strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong><em>And I\'d like to be clear, I’m not talking about redesigning your character, talent or your life’s interest. </em></strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\"><strong><em>I’m simply talking about cementing your innate (most approriate) food selections and natural moving interests in moving (regularly). </em></strong></span></h4>\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2240\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/hea.jpg\" alt=\"hea\" width=\"445\" height=\"296\" />\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Attention: Please follow these top 10 weight-loss rules.</strong></em></span></h4>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Avoid food modified with additives, namely; where food flavour, colour, odour, and shelf life has been altered, or worst still, created.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Avoid food that spikes your insulin - so refined sugar, fruit juice &amp; drinks, and excessive starchy carbohyrates.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Consume enough food to remain satiated - don\'t catch yourself falling hungry.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Spacing your meal volume and timing over your waking day is key. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Consuming real fats should be considered daily - with your (real fat) volume being relative to your hunger and active lifestyle.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Consume real carbohydrates only and only aligned with your energy requirements. So if you\'re not moving, back off fst acting carbs. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>If you\'re insulin intolerant move aerobically as often as life permits - performing strength movements only after your aerobic componant. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>If you\'re aging insulin intolerant perform both aerobic and strength movements in combination. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>If you\'re a thoroughbred, be certain to add strength exercises into your weekly routine. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #3366ff;\"><em><strong>Increase water, real fats, and green leaf if under stress. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\"><strong><em>If time allows please flick through the following posts</em></strong></span></h3>\r\n&nbsp;\r\n<table style=\"margin: 0 auto;\">\r\n<tbody>\r\n<tr>\r\n<td><a href=\"http://balancehealthprograms.com.au/pampys-post-37-15-hunger-is-the-key-to-sustained-ideal-body-weight-so-it-seems-part-1/\"><img class=\"alignright wp-image-3355 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/hg_part1-300x161.jpg\" alt=\"\" width=\"300\" height=\"161\" /></a></td>\r\n<td><a href=\"http://balancehealthprograms.com.au/pampys-post-38-15-hunger-games-part-2/\"><img class=\"alignright wp-image-3356 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/hg_part2-300x161.jpg\" alt=\"\" width=\"300\" height=\"161\" /></a></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/G8BfCSsfujc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div></blockquote>\r\n<blockquote class=\"l-block\">\r\n<div align=\"center\"><img class=\"size-full wp-image-1025 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/IMG_5596.jpg\" alt=\"IMG_5596\" width=\"515\" height=\"254\" /></div>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>More to come throughout the program.</em></strong></span></h3>\r\n</blockquote>','WEIGHT LOSS - PART 1','','inherit','closed','closed','','3412-revision-v1','','','2016-10-28 02:35:34','2016-10-28 02:35:34','',3412,'http://balancehealthprograms.com.au/3412-revision-v1/',0,'revision','',0),(3686,2,'2016-11-21 01:18:13','2016-11-21 01:18:13','<h1 style=\"text-align: center;\"></h1>\n<h1 style=\"text-align: center;\"></h1>\n<h1 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>MY 1o KEY TRAINING PRINCIPLES</strong></span></em></h1>\n&nbsp;\n<h4></h4>\n<h4><span style=\"color: #993366;\"><em><strong>1. Know and monitor your fixed lifestyle stress - what you can\'t change.  </strong></em></span></h4>\n<h4><span style=\"color: #993366;\"> </span></h4>\n<h4><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/BASO.jpg\"><img class=\"  wp-image-3877 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/BASO-300x232.jpg\" alt=\"baso\" width=\"434\" height=\"336\" /></a></strong></em></span></h4>\n<h4><span style=\"color: #993366;\"><em><strong>2. Define your athletic and health goal - dates, # weeks etc.</strong></em></span></h4>\n<h4><span style=\"color: #993366;\"> </span></h4>\n<h4><span style=\"color: #993366;\"><em><strong>3. Determine your starting intensity - your default training zone.</strong></em></span></h4>\n<h4><span style=\"color: #993366;\"> </span></h4>\n<h4><span style=\"color: #993366;\"><em><strong>4. Monitor your progress with \'simple\' data and very much self \'health\' awareness.</strong></em></span></h4>\n<h4><span style=\"color: #993366;\"> </span></h4>\n<h4><span style=\"color: #993366;\"><em><strong>5. Build your aerobic capacity \'patiently\' - aerobic health is KING!</strong></em></span></h4>\n<h4><span style=\"color: #993366;\"> </span></h4>\n<h4><span style=\"color: #993366;\"><em><strong>6. Base  your increasing training volume and intensity on your improving health status.</strong></em></span></h4>\n<h4><span style=\"color: #993366;\"> </span></h4>\n<h4><span style=\"color: #993366;\"><em><strong>7. Learn to vary Brad Pamp prescription based on immediate lifestyle, emotions, and physiology.</strong></em></span></h4>\n<h4><span style=\"color: #993366;\"> </span></h4>\n<h4><span style=\"color: #993366;\"><em><strong>8. Maintain your strength - or even improve it! </strong></em></span></h4>\n<h4><span style=\"color: #993366;\"> </span></h4>\n<h4><span style=\"color: #993366;\"><em><strong>9. Match your \'key\' nutritional choices with your interest, genetics and even event goals.</strong></em></span></h4>\n<h4><span style=\"color: #993366;\"> </span></h4>\n<h4><span style=\"color: #993366;\"><em><strong>10. Identify \'your\' best recovery practice - don\'t leave out #10.  </strong> </em></span></h4>\n<span style=\"color: #00ffff;\"> </span>\n\n&nbsp;\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/startuuu.jpg\"><img class=\"  wp-image-3875 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/startuuu.jpg\" alt=\"startuuu\" width=\"387\" height=\"257\" /></a>\n\n&nbsp;\n<h1 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #993366;\">click \'START\' - 7 Defined Steps!</span></strong></em></span></h1>\n&nbsp;\n\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-autosave-v1','','','2016-11-21 01:18:13','2016-11-21 01:18:13','',2999,'http://balancehealthprograms.com.au/2999-autosave-v1/',0,'revision','',0),(3687,2,'2016-10-28 02:50:24','2016-10-28 02:50:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>These Principles took 28 years to settle.</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"409\" height=\"306\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data an self health awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to change prescribed training load based on self health awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Smartly commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - TRAINING PRINCIPLES</em> </a></span></h1>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-10-28 02:50:24','2016-10-28 02:50:24','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3688,2,'2016-10-28 02:50:59','2016-10-28 02:50:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>These Principles took 28 years to settle.</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"409\" height=\"306\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data an self health awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to change prescribed training load based on self health awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Smartly commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - TRAINING PRINCIPLES</em> </a></span></h1>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-10-28 02:50:59','2016-10-28 02:50:59','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3808,2,'2016-11-09 02:36:49','2016-11-09 02:36:49','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong> 1o BP Training Principles</strong></span></em></h3>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data and self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity \'patiently\'.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase your volume and intensity based on your improving health status.</strong></em>\r\n</span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive towards changing your prescribed training load based on your self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your strength - enduring strength </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match your nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nMEMBERS MENU\r\n\r\n&nbsp;\r\n\r\nTHE UNDISPUTED PILLARS OF TRAINING PRINCIPLES - 5 PART SERIES\r\n\r\nHOW TO DETERMINE YOUR \'IDEAL\' STARTING INTENSITY - THE FORMULA\r\n\r\nMATCHING OPTIMUM FOOD CHOICES WITH YOUR INTERESTS - 5 PART SERIES\r\n\r\nFINDING YOUR BEST RUNNING FORM - #NOINJURIES\r\n\r\nKNOWING WHEN TO STEP IT UP - ASK YOURSELF THEE QUESTIONS\r\n\r\nSPINAL STRENGTH &amp; BALANCE\r\n\r\nMANAGING RACE DAY\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-11-09 02:36:49','2016-11-09 02:36:49','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3689,2,'2016-10-28 02:52:18','2016-10-28 02:52:18','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>These Principles took 28 years to settle.</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"409\" height=\"306\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data an self health awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to change prescribed training load based on self health awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Smartly commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-10-28 02:52:18','2016-10-28 02:52:18','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3690,2,'2016-10-28 02:53:26','2016-10-28 02:53:26','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>These Principles took 28 years to settle.</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"409\" height=\"306\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data an self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to changing prescribed training load based on self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong><span style=\"color: #ffffff;\">Smartly commit to appropriate rest.</span> </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-10-28 02:53:26','2016-10-28 02:53:26','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3691,2,'2016-10-28 02:53:38','2016-10-28 02:53:38','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>These Principles took 28 years to settle.</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"541\" height=\"405\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data an self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to changing prescribed training load based on self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong><span style=\"color: #ffffff;\">Smartly commit to appropriate rest.</span> </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-10-28 02:53:38','2016-10-28 02:53:38','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3700,2,'2016-11-03 22:22:03','2016-11-03 22:22:03','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>I took me 28 years to settle on these principles.\r\n</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong> 1o BP Training Principles</strong></span></h3>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Monitor your progress with data and self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Build your aerobic capacity \'patiently\'.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Only increase your volume and intensity based on your improving health status.</strong></em>\r\n</span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Be cognitive towards changing your prescribed training load based on your self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Build your strength - enduring strength </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Match your nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-11-03 22:22:03','2016-11-03 22:22:03','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3692,2,'2016-10-28 02:54:19','2016-10-28 02:54:19','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>These Principles took 28 years to settle.</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"541\" height=\"405\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data an self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to changing prescribed training load based on self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong><span style=\"color: #ffffff;\">Smartly commit to appropriate rest.</span> </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-10-28 02:54:19','2016-10-28 02:54:19','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3693,2,'2016-10-28 03:04:18','2016-10-28 03:04:18','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1><span style=\"color: #3366ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><span style=\"color: #3366ff;\"><strong>BLOCK 1 – WEEKS 1-4</strong></span></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\"><img class=\"  wp-image-3775 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\" alt=\"cat\" width=\"74\" height=\"53\" /></a></p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\"> Rest Day</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><span style=\"color: #0000ff;\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></span></td>\r\n<td colspan=\"2\" width=\"299\"><span style=\"color: #0000ff;\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></span></td>\r\n<td colspan=\"4\" width=\"299\">\r\n<blockquote><span style=\"color: #00ccff;\"><strong>PROGRAM TOTAL TIME: (90)</strong></span></blockquote>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','publish','closed','closed','','c2s-band-on-run-program','','','2016-11-07 04:13:05','2016-11-07 04:13:05','',0,'http://balancehealthprograms.com.au/?page_id=3693',0,'page','',0),(3757,2,'2016-11-07 03:41:53','2016-11-07 03:41:53','[table id=9 /]','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:41:53','2016-11-07 03:41:53','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3758,2,'2016-11-07 03:42:48','2016-11-07 03:42:48','[table id=10 /]','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:42:48','2016-11-07 03:42:48','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3759,2,'2016-11-07 03:43:40','2016-11-07 03:43:40','[[\"DAY<strong>\",\"SESSION\",\"INTENSITY\",\"TIME\",\"COMMENTS\",\"HDYF\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"]]','','','publish','closed','closed','','3759','','','2016-11-07 03:47:54','2016-11-07 03:47:54','',0,'http://balancehealthprograms.com.au/?post_type=tablepress_table&#038;p=3759',0,'tablepress_table','application/json',0),(3760,2,'2016-11-07 03:46:28','2016-11-07 03:46:28','[[\"DAY\",\"SESSION\",\"INTENSITY\",\"TIME\",\"COMMENTS\",\"HDYF\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"]]','','','inherit','closed','closed','','3759-revision-v1','','','2016-11-07 03:46:28','2016-11-07 03:46:28','',3759,'http://balancehealthprograms.com.au/3759-revision-v1/',0,'revision','',0),(3761,2,'2016-11-07 03:47:54','2016-11-07 03:47:54','[[\"DAY<strong>\",\"SESSION\",\"INTENSITY\",\"TIME\",\"COMMENTS\",\"HDYF\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"]]','','','inherit','closed','closed','','3759-revision-v1','','','2016-11-07 03:47:54','2016-11-07 03:47:54','',3759,'http://balancehealthprograms.com.au/3759-revision-v1/',0,'revision','',0),(3694,2,'2016-10-28 03:04:18','2016-10-28 03:04:18','C2S BAND ON RUN PROGRAM\r\n\r\n&nbsp;\r\n\r\nVIDEO\r\n\r\n&nbsp;\r\n\r\n<em>12 WEEK C2S PROGRAM</em>\r\n\r\n<em>Group Program </em>\r\n\r\n<em>‘Band on the Run Program’</em>\r\n\r\n<em>Brad Pamp’s Group City to Surf Program </em>\r\n\r\n<em> </em>\r\n\r\n<em>12 Week 14km Ultimate Training Guide </em>\r\n\r\n<em> </em>\r\n\r\n<em> </em>\r\n\r\n<em>A program for ALL starting fitness levels. </em>\r\n\r\n<em>Couch to Personal Best!</em>\r\n\r\n<em>14kms in 50 minutes to 3 hours!</em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nNext Programs starts\r\n\r\n13<sup>th</sup> May – 13<sup>th</sup> August\r\n\r\n&nbsp;\r\n\r\nWhy join our Team?\r\n\r\n&nbsp;\r\n\r\n‘14kms – for ALL starting fitness levels, from 50 minutes to 3 hours.\'\r\n\r\n&nbsp;\r\n\r\nOf 1000+ Finishers to date, here\'re the Top Ten responses.\r\n<ol>\r\n	<li>Surprisingly, I actually enjoyed the entire process.</li>\r\n	<li>I forgot it was exercising, weeks passed quickly.</li>\r\n	<li>Totally unaware, I was naturally lead to my ideal weight.</li>\r\n	<li>People kept telling me I was less stressed!</li>\r\n	<li>Running now feels natural and smooth, and, my ‘busted’ knees don’t hurt.</li>\r\n	<li>I now understand ‘proper’ training principles; I now get why I messed up before!</li>\r\n	<li>I beat my personal best time and my mate.</li>\r\n	<li>I enjoyed passing people in te last 3kms.</li>\r\n	<li>I loved not having to think; I just followed my program.</li>\r\n	<li>So what are we doing next?</li>\r\n</ol>\r\n&nbsp;\r\n\r\nCLICK, HOW IT WORKS!','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-10-28 03:04:18','2016-10-28 03:04:18','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3696,2,'2016-10-30 19:59:31','2016-10-30 19:59:31','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>I took me 28 years to settle on these principles.\r\n</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"541\" height=\"405\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data an self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to changing prescribed training load based on self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong>Commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-10-30 19:59:31','2016-10-30 19:59:31','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3695,2,'2016-10-30 19:58:07','2016-10-30 19:58:07','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>I took me 28 years to settle on these principles.\r\n</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"541\" height=\"405\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data an self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to changing prescribed training load based on self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #000000;\"><em><strong><span style=\"color: #ffffff;\">Smartly commit to appropriate rest.</span> </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-10-30 19:58:07','2016-10-30 19:58:07','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3697,2,'2016-10-30 21:33:21','2016-10-30 21:33:21','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>I took me 28 years to settle on these principles.\r\n</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"541\" height=\"405\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data an self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to changing prescribed training load based on self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-10-30 21:33:21','2016-10-30 21:33:21','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3730,2,'2016-11-04 03:04:54','2016-11-04 03:04:54','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #993300;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\"><img class=\"alignnone size-full wp-image-2811\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\" alt=\"ffefdfdd\" width=\"245\" height=\"206\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email a monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #003366;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-11-04 03:04:54','2016-11-04 03:04:54','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3698,2,'2016-11-03 22:15:24','2016-11-03 22:15:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>My 25 Year Coaching Process</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #993300;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171.jpg\"><img class=\"  wp-image-3183 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171-300x169.jpg\" alt=\"IMG_9171\" width=\"339\" height=\"191\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email a monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #003366;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-11-03 22:15:24','2016-11-03 22:15:24','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3699,2,'2016-11-03 22:16:37','2016-11-03 22:16:37','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>I took me 28 years to settle on these principles.\r\n</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"541\" height=\"405\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data anD self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity patiently.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase volume and intensity based on your health status.</strong></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"> </span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive to changing prescribed training load based on self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build strength - enduring strength. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to harder intensity when health suggests.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-11-03 22:16:37','2016-11-03 22:16:37','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3737,2,'2016-11-04 03:41:32','2016-11-04 03:41:32','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong> 1o BP Training Principles</strong></span></h3>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data and self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity \'patiently\'.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase your volume and intensity based on your improving health status.</strong></em>\r\n</span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive towards changing your prescribed training load based on your self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your strength - enduring strength </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match your nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-11-04 03:41:32','2016-11-04 03:41:32','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3701,2,'2016-11-03 22:22:36','2016-11-03 22:22:36','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>I took me 28 years to settle on these principles.\r\n</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong> 1o BP Training Principles</strong></span></h3>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress! </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data and self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity \'patiently\'.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase your volume and intensity based on your improving health status.</strong></em>\r\n</span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive towards changing your prescribed training load based on your self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your strength - enduring strength </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match your nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-11-03 22:22:36','2016-11-03 22:22:36','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3702,2,'2016-11-03 22:24:07','2016-11-03 22:24:07','<h1 style=\"text-align: center;\"></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>BRAD PAMP TRAINING PRINCIPLES</em> </span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>I took me 28 years to settle on these principles.\r\n</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong> 1o BP Training Principles</strong></span></h3>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on your fixed lifestyle stress. </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Determine your starting intensity.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be clear on on your interests and goal date.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Monitor your progress with data and self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your aerobic capacity \'patiently\'.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Only increase your volume and intensity based on your improving health status.</strong></em>\r\n</span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Be cognitive towards changing your prescribed training load based on your self \'health\' awareness.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Build your strength - enduring strength </strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Match your nutritional choices with your interests, genetics and event goals.</strong></em></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>Commit to appropriate rest. </strong> </em></span></h4>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>CLICK TO LINKED PARTS 1-7 - </em></a></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\"><em>TRAINING PRINCIPLES</em> </a></span></h1>\r\n</blockquote>\r\n&nbsp;','TRAINING PRINCIPLES','','inherit','closed','closed','','2999-revision-v1','','','2016-11-03 22:24:07','2016-11-03 22:24:07','',2999,'http://balancehealthprograms.com.au/2999-revision-v1/',0,'revision','',0),(3797,2,'2016-11-09 02:18:39','2016-11-09 02:18:39','<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we \'should\' ALL move, regularly!</span></strong></em></span></h3>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 REASONS TO MOVE, LOTS!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress, can, undoubtedly, negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise (or a sedentary lifestyle), and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering \'possible\' temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, know there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Secondly, I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','3 REASONS TO EXERCISE','','publish','closed','closed','','3-reasons-to-exercise','','','2016-11-09 02:18:39','2016-11-09 02:18:39','',0,'http://balancehealthprograms.com.au/?page_id=3797',0,'page','',0),(3798,2,'2016-11-08 23:46:54','2016-11-08 23:46:54','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building, patiently, your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health, and optimum performance.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\r\n</em></strong></h2>\r\n<h4></h4>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Key points</strong></span></h3>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">Find \'your\' ideal intensity; as in how hard you\'re working, leaving you using prominently using stored fat most optimally.  </span></em></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">Don\'t push too hard that you cross over towards burning \'more\' sugar, than fat. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\"><img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"314\" height=\"222\" /></a></span></em></h5>\r\n<h5></h5>\r\n<h5><em><span style=\"color: #008080;\">Push too hard too soon, and, from my observation, you can expect: </span></em></h5>\r\n<h5><em><span style=\"color: #008080;\">Injury (often achilles tendons, knees, and lower backs), illness (usually man-flu, allergies, and inflammatory flares - gut and joints), training de-motivation, increased hunger/ cravings, and usually processed food or alcohol, poor quality sleep, intolerant behaviour leading to poor decisions. </span> </em></h5>\r\n&nbsp;\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?\r\n</strong></span></em></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 aligncenter\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"577\" height=\"395\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-08 23:46:54','2016-11-08 23:46:54','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3722,2,'2016-11-03 23:21:44','2016-11-03 23:21:44','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 REASONS TO MOVE, LOTS!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, know there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Secondly, I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\r\n</em></strong></h3>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>It goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?\r\n</strong></span></em></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 aligncenter\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"577\" height=\"395\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:21:44','2016-11-03 23:21:44','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3703,2,'2016-11-03 22:40:09','2016-11-03 22:40:09','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular controlled movement</strong></em></span></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong> (exercise &amp; training) into your lifestyle, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 most significant benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h2>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 22:40:09','2016-11-03 22:40:09','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3705,2,'2016-11-03 22:42:53','2016-11-03 22:42:53','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular controlled movement (exercise &amp; training) into your lifestyle, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 \'most significant\' benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h2>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 22:42:53','2016-11-03 22:42:53','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3704,2,'2016-11-03 22:41:43','2016-11-03 22:41:43','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular controlled movement</strong></em></span></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong> (exercise &amp; training) into your lifestyle, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 \'most significant\' benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #000000;\"><em><strong>To balance your ever challenged head space </strong></em></span></h3>\r\n<h3><span style=\"color: #000000;\"><em><strong>– the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h2>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 22:41:43','2016-11-03 22:41:43','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3706,2,'2016-11-03 22:43:36','2016-11-03 22:43:36','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular controlled movement (exercise &amp; training) into your lifestyle, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 \'most significant\' benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4></h4>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing unbalanced lifestyle stress along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous blood sugar.  This is not only increasing Australian ill-health, but having a major ill-effect on our health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to balance pancreatic stress in association with \'unnatural\' increases in insulin - again - courtesy of poor food choices and stress.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'appropriate\' exercise largely allows for sometimes food like a few beers &amp; \'good\' wine, a pie at the footy, and a chocolate every now, while still guarding your good health.   See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 22:43:36','2016-11-03 22:43:36','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3707,2,'2016-11-03 22:53:48','2016-11-03 22:53:48','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular controlled movement (exercise &amp; training) into your lifestyle, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 \'most significant\' benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4></h4>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 22:53:48','2016-11-03 22:53:48','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3714,2,'2016-11-03 23:06:23','2016-11-03 23:06:23','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4></h4>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:06:23','2016-11-03 23:06:23','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3708,2,'2016-11-03 22:59:39','2016-11-03 22:59:39','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong>But first,  for those starting exercise, returning to exercise, or racers questions why!, here’s my top 3 reasons why we ALL should move, regularly!\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 \'most significant\' benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4></h4>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 22:59:39','2016-11-03 22:59:39','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3709,2,'2016-11-03 23:02:00','2016-11-03 23:02:00','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong>But first,  for those starting exercise, returning to exercise, or racers questions why!, here’s my top 3 reasons why we ALL should move, regularly!\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 \'most significant\' benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4></h4>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:02:00','2016-11-03 23:02:00','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3710,2,'2016-11-03 23:03:23','2016-11-03 23:03:23','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or racers questions why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 \'most significant\' benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4></h4>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:03:23','2016-11-03 23:03:23','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3711,2,'2016-11-03 23:04:06','2016-11-03 23:04:06','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or racers questions why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4></h4>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:04:06','2016-11-03 23:04:06','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3712,2,'2016-11-03 23:04:51','2016-11-03 23:04:51','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4></h4>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:04:51','2016-11-03 23:04:51','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3713,2,'2016-11-03 23:06:08','2016-11-03 23:06:08','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> <span style=\"color: #000000;\">1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4></h4>\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system.  </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given our aging population, more sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />should be allocated \'more\' regular attention (through exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Bring on your short sharp postural training program;</strong> the role of postural strength exercise is to engage, meaning switch on, relax, and subtly lengthen these important muscle groups to maintain excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:06:08','2016-11-03 23:06:08','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3715,2,'2016-11-03 23:12:40','2016-11-03 23:12:40','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #000000;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:12:40','2016-11-03 23:12:40','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),