(1897,2,'2015-01-09 23:36:11','2015-01-09 23:36:11','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\n\r\n&nbsp;\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-1024x575.jpg\" alt=\"kona1\" width=\"1024\" height=\"575\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone size-medium wp-image-1890\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:36:11','2015-01-09 23:36:11','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1898,2,'2015-01-09 23:37:41','2015-01-09 23:37:41','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n\r\n<div align=\"center\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a></div> \r\n\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone size-medium wp-image-1890\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:37:41','2015-01-09 23:37:41','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1899,2,'2015-01-09 23:38:42','2015-01-09 23:38:42','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone size-medium wp-image-1890\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:38:42','2015-01-09 23:38:42','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1900,2,'2015-01-09 23:39:39','2015-01-09 23:39:39','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\n&nbsp;\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone size-medium wp-image-1890\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341-300x200.jpg\" alt=\"IMG_5834\" width=\"300\" height=\"200\" /></a>\r\n\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:39:39','2015-01-09 23:39:39','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1901,2,'2015-01-09 23:41:34','2015-01-09 23:41:34','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\n\r\n&nbsp;\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n\r\n<div align=\"center\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone wp-image-1890 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\" alt=\"IMG_5834\" width=\"599\" height=\"400\" /></a></div> \r\n\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:41:34','2015-01-09 23:41:34','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1902,2,'2015-01-09 23:42:44','2015-01-09 23:42:44','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\n\r\n&nbsp;\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone wp-image-1890 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\" alt=\"IMG_5834\" width=\"599\" height=\"400\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\" alt=\"bpbike\" width=\"960\" height=\"719\" /></a>\r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:42:44','2015-01-09 23:42:44','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1903,2,'2015-01-09 23:44:22','2015-01-09 23:44:22','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone wp-image-1890 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\" alt=\"IMG_5834\" width=\"599\" height=\"400\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n\r\n<div align=\"center\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike-300x224.jpg\" alt=\"bpbike\" width=\"300\" height=\"224\" /></a></div> \r\n\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\" alt=\"FINISH LINE\" width=\"3142\" height=\"800\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:44:22','2015-01-09 23:44:22','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1904,2,'2015-01-09 23:45:31','2015-01-09 23:45:31','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone wp-image-1890 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\" alt=\"IMG_5834\" width=\"599\" height=\"400\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike-300x224.jpg\" alt=\"bpbike\" width=\"300\" height=\"224\" /></a></div>\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1-1024x260.jpg\" alt=\"FINISH LINE\" width=\"1024\" height=\"260\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','inherit','closed','closed','','1692-revision-v1','','','2015-01-09 23:45:31','2015-01-09 23:45:31','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1905,2,'2015-05-29 07:31:59','2015-05-29 07:31:59','<h3><span style=\"color: #008080;\"><em><strong>WELCOME TO BRAD PAMP PROGRAMS</strong></em></span></h3>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/t6oylqNjQKE\" width=\"494\" height=\"278\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n<blockquote>\n<ul>\n	<li>\n<h5><span style=\"color: #993366;\"><strong>Read through your program.</strong></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #993366;\"><strong>Please email me confirming your full understanding of your program.</strong></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #993366;\"><strong>Your program offers 28 days of prescription.</strong></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #993366;\"><strong>I’ll email you the week before your program finishes – questioning if I need to know anything for your next block – eg, you’re going away, injured, or simply wish to have a break from structured Brad Pamp programs. </strong></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #993366;\"><strong>We’ll be in touch through your session results, my Tuesday morning email (Pampy’s Post), and any other time you chose to question me.</strong></span></h5>\n</li>\n</ul>\n</blockquote>\n&nbsp;\n<h3><em><span style=\"color: #008080;\"><strong>Key components of your program</strong></span></em></h3>\n<ul>\n	<li>\n<h5><strong>Building your aerobic capacity is absolutely key.</strong></h5>\n</li>\n	<li>\n<h5><strong>Spending training time in your AZ (Aerobic Zone - easy 65-80%) is <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc.jpg\"><img class=\"alignright wp-image-1752 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"196\" height=\"196\" /></a>your priority.</strong></h5>\n</li>\n	<li>\n<h5><strong>Your timetrial session or other result sessions provides us both with feedback of your development.</strong></h5>\n</li>\n	<li>\n<h5><strong>I attempt in most programs to balance both your physiological development and entertaining sessions. </strong></h5>\n</li>\n	<li>\n<h5><strong>I usually never prescribe two back to back demanding workouts.</strong></h5>\n</li>\n	<li>\n<h5><strong>Every session involves a warm up period. </strong></h5>\n</li>\n	<li>\n<h5><strong>I know every workout is only ever as good as the recovery you give it.</strong></h5>\n</li>\n	<li>\n<h5><strong>Your ideal nutritional balance needs to be considered for your program to work best.</strong></h5>\n</li>\n</ul>\n&nbsp;\n<h3><em><strong><span style=\"color: #008080;\">Your Timetrial - if appropriate.</span> </strong></em></h3>\n<h5><strong>Details - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/YOUR-WEEKLY-TIMETRIAL-INFORMATION.pdf\">YOUR WEEKLY TIMETRIAL INFORMATION</a></span></strong></h5>\n<h5><strong>Please text me your timetrial result – 0412 487 034</strong></h5>\n&nbsp;\n<h3><strong><em><span style=\"color: #008080;\">Amendments - IMPORTANT</span> </em></strong></h3>\n<ul>\n	<li>\n<h5><strong>You may wish to switch sessions around – be certain it considers my training principles.</strong></h5>\n</li>\n	<li>\n<h5><strong>Try not to make up sessions if they are lost.</strong></h5>\n</li>\n	<li>\n<h5><strong>When returning to training following a sidelined illness – all returning training is AZ ONLY.</strong></h5>\n</li>\n</ul>\n<h5><strong>Enjoy your development</strong></h5>\n<h5><strong>regards</strong></h5>\n<h5><strong>Brad</strong></h5>','Your Program','','inherit','closed','closed','','1693-autosave-v1','','','2015-05-29 07:31:59','2015-05-29 07:31:59','',1693,'http://balancehealthprograms.com.au/1693-autosave-v1/',0,'revision','',0),(1906,2,'2015-01-10 07:55:34','2015-01-10 07:55:34','','YOUR WEEKLY TIMETRIAL INFORMATION','','inherit','closed','closed','','your-weekly-timetrial-information','','','2015-01-10 07:55:34','2015-01-10 07:55:34','',1693,'http://balancehealthprograms.com.au/wp-content/uploads/YOUR-WEEKLY-TIMETRIAL-INFORMATION.pdf',0,'attachment','application/pdf',0),(1907,2,'2015-01-10 07:56:41','2015-01-10 07:56:41','<h3><span style=\"color: #008080;\"><em><strong>WELCOME TO BRAD PAMP PROGRAMS</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><strong>Read through your program.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Please email me confirming your full understanding of your program.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your program offers 28 days of prescription.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I’ll email you the week before your program finishes – questioning if I need to know anything for your next block – eg, you’re going away, injured, or simply wish to have a break from structured Brad Pamp programs. </strong></h5>\r\n<h5></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>We’ll be in touch through your timetrial result, my Tuesday morning email (Pampy’s Post), and any other time you chose to question me.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><strong>Key components of your program</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Building your aerobic capacity is absolutely key.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Spending training time in your AZ (Aerobic Zone) is your priority.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your timetrial session provides us both with feedback of your development.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I attempt in most programs to balance both your physiological development and entertaining sessions. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I usually never prescribe two back to back demanding workouts.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Every session involves a warm up period. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I know every workout is only ever as good as the recovery you give it.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your ideal nutritional balance needs to be considered for your program to work best.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><em><strong>Your Timetrial </strong></em></h3>\r\n<h5><strong>Details -</strong> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/YOUR-WEEKLY-TIMETRIAL-INFORMATION.pdf\">YOUR WEEKLY TIMETRIAL INFORMATION</a></h5>\r\n<h5><strong>Please text me your timetrial result – 0412 487 034</strong></h5>\r\n&nbsp;\r\n<h3><strong><em><span style=\"color: #008080;\">Amendments</span> </em></strong></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>You may wish to switch sessions around – be certain it considers my training principles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Try not to make up sessions if they are lost.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>When returning to training following a sidelined illness – all returning training is AZ ONLY.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>Enjoy your development</strong></h5>\r\n<h5><strong>regards</strong></h5>\r\n<h5><strong>Brad</strong></h5>','Your Program','','inherit','closed','closed','','1693-revision-v1','','','2015-01-10 07:56:41','2015-01-10 07:56:41','',1693,'http://balancehealthprograms.com.au/1693-revision-v1/',0,'revision','',0),(1908,2,'2015-01-10 07:57:21','2015-01-10 07:57:21','<h3><span style=\"color: #008080;\"><em><strong>WELCOME TO BRAD PAMP PROGRAMS</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><strong>Read through your program.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Please email me confirming your full understanding of your program.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your program offers 28 days of prescription.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I’ll email you the week before your program finishes – questioning if I need to know anything for your next block – eg, you’re going away, injured, or simply wish to have a break from structured Brad Pamp programs. </strong></h5>\r\n<h5></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>We’ll be in touch through your timetrial result, my Tuesday morning email (Pampy’s Post), and any other time you chose to question me.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><em><span style=\"color: #008080;\"><strong>Key components of your program</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Building your aerobic capacity is absolutely key.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Spending training time in your AZ (Aerobic Zone) is your priority.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your timetrial session provides us both with feedback of your development.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I attempt in most programs to balance both your physiological development and entertaining sessions. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I usually never prescribe two back to back demanding workouts.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Every session involves a warm up period. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I know every workout is only ever as good as the recovery you give it.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your ideal nutritional balance needs to be considered for your program to work best.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><em><strong>Your Timetrial </strong></em></h3>\r\n<h5><strong>Details -</strong> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/YOUR-WEEKLY-TIMETRIAL-INFORMATION.pdf\">YOUR WEEKLY TIMETRIAL INFORMATION</a></h5>\r\n<h5><strong>Please text me your timetrial result – 0412 487 034</strong></h5>\r\n&nbsp;\r\n<h3><strong><em><span style=\"color: #008080;\">Amendments</span> </em></strong></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>You may wish to switch sessions around – be certain it considers my training principles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Try not to make up sessions if they are lost.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>When returning to training following a sidelined illness – all returning training is AZ ONLY.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>Enjoy your development</strong></h5>\r\n<h5><strong>regards</strong></h5>\r\n<h5><strong>Brad</strong></h5>','Your Program','','inherit','closed','closed','','1693-revision-v1','','','2015-01-10 07:57:21','2015-01-10 07:57:21','',1693,'http://balancehealthprograms.com.au/1693-revision-v1/',0,'revision','',0),(1909,2,'2015-01-10 07:58:05','2015-01-10 07:58:05','<h3><span style=\"color: #008080;\"><em><strong>WELCOME TO BRAD PAMP PROGRAMS</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><strong>Read through your program.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Please email me confirming your full understanding of your program.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your program offers 28 days of prescription.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I’ll email you the week before your program finishes – questioning if I need to know anything for your next block – eg, you’re going away, injured, or simply wish to have a break from structured Brad Pamp programs. </strong></h5>\r\n<h5></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>We’ll be in touch through your timetrial result, my Tuesday morning email (Pampy’s Post), and any other time you chose to question me.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><em><span style=\"color: #008080;\"><strong>Key components of your program</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Building your aerobic capacity is absolutely key.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Spending training time in your AZ (Aerobic Zone) is your priority.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your timetrial session provides us both with feedback of your development.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I attempt in most programs to balance both your physiological development and entertaining sessions. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I usually never prescribe two back to back demanding workouts.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Every session involves a warm up period. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I know every workout is only ever as good as the recovery you give it.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your ideal nutritional balance needs to be considered for your program to work best.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><em><strong><span style=\"color: #008080;\">Your Timetrial</span> </strong></em></h3>\r\n<h5><strong>Details - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/YOUR-WEEKLY-TIMETRIAL-INFORMATION.pdf\">YOUR WEEKLY TIMETRIAL INFORMATION</a></span></strong></h5>\r\n<h5><strong>Please text me your timetrial result – 0412 487 034</strong></h5>\r\n&nbsp;\r\n<h3><strong><em><span style=\"color: #008080;\">Amendments</span> </em></strong></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>You may wish to switch sessions around – be certain it considers my training principles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Try not to make up sessions if they are lost.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>When returning to training following a sidelined illness – all returning training is AZ ONLY.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>Enjoy your development</strong></h5>\r\n<h5><strong>regards</strong></h5>\r\n<h5><strong>Brad</strong></h5>','Your Program','','inherit','closed','closed','','1693-revision-v1','','','2015-01-10 07:58:05','2015-01-10 07:58:05','',1693,'http://balancehealthprograms.com.au/1693-revision-v1/',0,'revision','',0),(1910,2,'2015-01-11 03:31:56','2015-01-11 03:31:56','','RUN NOTES','','inherit','closed','closed','','1704-revision-v1','','','2015-01-11 03:31:56','2015-01-11 03:31:56','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1911,2,'2015-02-06 22:36:19','2015-02-06 22:36:19','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a></div>\n&nbsp;\n\n&nbsp;\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\n&nbsp;\n<h3><span style=\"color: #008080;\"><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></span></h3>\n&nbsp;\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\n&nbsp;\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\n&nbsp;\n<h3><span style=\"color: #008080;\"><em><strong>General Strength workouts</strong></em></span></h3>\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>SPINAL STRENGTH SETS 1&amp;2</strong></span></h3>\n&nbsp;\n<div align=\"center\"></div>\n&nbsp;','RUNNING STRENGTH','','inherit','closed','closed','','1704-autosave-v1','','','2015-02-06 22:36:19','2015-02-06 22:36:19','',1704,'http://balancehealthprograms.com.au/1704-autosave-v1/',0,'revision','',0),(1912,2,'2015-01-11 03:34:30','2015-01-11 03:34:30','','RECOVERY AFTER EXERCISE','','inherit','closed','closed','','recovery-after-exercise','','','2015-01-11 03:34:30','2015-01-11 03:34:30','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf',0,'attachment','application/pdf',0),(1919,2,'2015-01-11 04:12:02','2015-01-11 04:12:02','','SPORTS SPECIFIC STRENGTH 1','','inherit','closed','closed','','sports-specific-strength-1','','','2015-01-11 04:12:02','2015-01-11 04:12:02','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf',0,'attachment','application/pdf',0),(1914,2,'2015-01-11 04:08:28','2015-01-11 04:08:28','','STRENGTH SET 1','','inherit','closed','closed','','strength-set-1','','','2015-01-11 04:08:28','2015-01-11 04:08:28','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf',0,'attachment','application/pdf',0),(1915,2,'2015-01-11 04:09:08','2015-01-11 04:09:08','','STRENGTH SET 2','','inherit','closed','closed','','strength-set-2','','','2015-01-11 04:09:08','2015-01-11 04:09:08','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf',0,'attachment','application/pdf',0),(1916,2,'2015-01-11 04:10:07','2015-01-11 04:10:07','','STRONGBODY1','','inherit','closed','closed','','strongbody1','','','2015-01-11 04:10:07','2015-01-11 04:10:07','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf',0,'attachment','application/pdf',0),(1917,2,'2015-01-11 04:10:38','2015-01-11 04:10:38','','SPORTS SPECIFIC STRENGTH 3','','inherit','closed','closed','','sports-specific-strength-3','','','2015-01-11 04:10:38','2015-01-11 04:10:38','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf',0,'attachment','application/pdf',0),(1918,2,'2015-01-11 04:10:54','2015-01-11 04:10:54','','STRETCH\'n\'CORE 1','','inherit','closed','closed','','stretchncore-1-2','','','2015-01-11 04:10:54','2015-01-11 04:10:54','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/STRETCHnCORE-11.pdf',0,'attachment','application/pdf',0),(1920,2,'2015-01-11 04:12:15','2015-01-11 04:12:15','','SPORTS SPECIFIC STRENGTH 4','','inherit','closed','closed','','sports-specific-strength-4','','','2015-01-11 04:12:15','2015-01-11 04:12:15','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf',0,'attachment','application/pdf',0),(1921,2,'2015-01-11 04:12:44','2015-01-11 04:12:44','','SPORTS SPECIFIC STRENGTH 2','','inherit','closed','closed','','sports-specific-strength-2','','','2015-01-11 04:12:44','2015-01-11 04:12:44','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf',0,'attachment','application/pdf',0),(1922,2,'2015-01-11 04:17:58','2015-01-11 04:17:58','Running Strength workouts\r\n\r\nRunning Strength set 1 - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a>\r\n\r\nRunning Strength set 2 - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a>\r\n\r\n&nbsp;\r\n\r\nRunning &amp; Multi-sport supplementary sets\r\n\r\nSet 1 - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a>\r\n\r\nSet 2 - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a>\r\n\r\nSet 3 - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a>\r\n\r\nSet 4 - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a>\r\n\r\n&nbsp;\r\n\r\nRecovery post running - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a>','RUN NOTES','','inherit','closed','closed','','1704-revision-v1','','','2015-01-11 04:17:58','2015-01-11 04:17:58','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1923,2,'2015-01-11 04:25:17','2015-01-11 04:25:17','','runner','','inherit','closed','closed','','runner-2','','','2015-01-11 04:25:17','2015-01-11 04:25:17','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/runner.png',0,'attachment','image/png',0),(1924,2,'2015-01-11 04:42:14','2015-01-11 04:42:14','','vbvbvvb','','inherit','closed','closed','','vbvbvvb','','','2015-01-11 04:42:14','2015-01-11 04:42:14','',1704,'http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg',0,'attachment','image/jpeg',0),(1925,2,'2015-01-11 04:42:34','2015-01-11 04:42:34','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\r\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\r\n&nbsp;\r\n<h3><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></h3>\r\n&nbsp;\r\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\r\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\r\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\r\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\r\n&nbsp;\r\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\r\n&nbsp;\r\n<h3><em><strong>General Strength workouts</strong></em></h3>\r\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>','RUNNING STRENGTH','','inherit','closed','closed','','1704-revision-v1','','','2015-01-11 04:42:34','2015-01-11 04:42:34','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1926,2,'2015-01-11 04:46:17','2015-01-11 04:46:17','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\r\n<div align=\"center\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a></div> \r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\r\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\r\n&nbsp;\r\n<h3><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></h3>\r\n&nbsp;\r\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\r\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\r\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\r\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\r\n&nbsp;\r\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\r\n&nbsp;\r\n<h3><em><strong>General Strength workouts</strong></em></h3>\r\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>','RUNNING STRENGTH','','inherit','closed','closed','','1704-revision-v1','','','2015-01-11 04:46:17','2015-01-11 04:46:17','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1927,2,'2015-01-11 04:47:14','2015-01-11 04:47:14','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\r\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></span></h3>\r\n&nbsp;\r\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\r\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\r\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\r\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\r\n&nbsp;\r\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>General Strength workouts</strong></em></span></h3>\r\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>','RUNNING STRENGTH','','inherit','closed','closed','','1704-revision-v1','','','2015-01-11 04:47:14','2015-01-11 04:47:14','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1931,2,'2015-01-19 06:28:11','2015-01-19 06:28:11','POST 1.15 - RESULTS OF 25 YEARS OF ASSESSING HEALTH\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/25-YEARS-OF-ASSESSING-HEALTH.pdf\">25 YEARS OF ASSESSING HEALTH</a>\r\n\r\n<span style=\"color: #008080;\"><strong>POST 49.14 - DIGGING YOURSELF OUT OF A HOLE - POST MAJOR EVENT</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PP-49.14-DIGGING-YOURSELF-OUT-OF-A-HOLE.pdf\">PP 49.14 DIGGING YOURSELF OUT OF A HOLE</a>\r\n\r\n<span style=\"color: #993366;\"><strong>POST 48.14 - 5 CONTROVERSIAL FITNESS RELATED QUESTIONS</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PP-48.14-5-CONTROVERSIAL-FITNESS-RELATED-QUESTIONS.pdf\">PP 48.14 5 CONTROVERSIAL FITNESS RELATED QUESTIONS</a>\r\n\r\n<span style=\"color: #008080;\"><strong>POST 47.14 - STRETCHING = WASTE OF TIME</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/47.14-STRETCHING-IS-A-WASTE-OF-TIME.pdf\">47.14 - STRETCHING IS A WASTE OF TIME</a>\r\n\r\n<span style=\"color: #993366;\"><strong>POST 46.14 - WASTE FRIENDLY DRINKING</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/46.14-WAISTLINE-FRIENDLY-DRINKING.pdf\">46.14 - WAISTLINE FRIENDLY DRINKING</a>\r\n\r\n<span style=\"color: #008080;\"><strong>44.14 - BETTER WITH AGE</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/44.14-BETTER-WITH-AGE.pdf\">44.14 BETTER WITH AGE</a>\r\n\r\n<span style=\"color: #993366;\"><strong>POST 42.14 - THE GUS WORLAND PROJECT - RACE DAY</strong> </span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/42.14-THE-GUS-WORLAND-PROJECT-RACE-DAY.pdf\">42.14 THE GUS WORLAND PROJECT RACE DAY</a>\r\n\r\n<strong><span style=\"color: #008080;\">POST 41.14 - THE GUS WORLAND PROJECT - PART 2</span></strong>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/41.14-THE-GUS-WORLAND-PROJECT-PART-2.pdf\">41.14 THE GUS WORLAND PROJECT - PART 2</a>\r\n\r\n&nbsp;','Archives','','inherit','closed','closed','','1674-revision-v1','','','2015-01-19 06:28:11','2015-01-19 06:28:11','',1674,'http://balancehealthprograms.com.au/1674-revision-v1/',0,'revision','',0),(1970,2,'2015-03-03 19:30:29','2015-03-03 19:30:29','<div align=\"center\"><iframe src=\"//www.youtube.com/embed/NOuqMeZWuyc\" width=\"281\" height=\"158\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #008080;\"><strong>1. BRAD PAMP - WELLNESS COACH</strong> </span></em></h3>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">If this sounds familiar, click on <em>REBOOT&gt;&gt;&gt;</em></span><a title=\"RECALIBRATION PROGRAM\" href=\"http://balancehealthprograms.com.au/bp-recalibration/\"><img class=\"alignright wp-image-1960 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/reboot-300x121.jpeg\" alt=\"reboot\" width=\"377\" height=\"152\" /></a></strong></h5>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5>You’re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness – or potential illness -  has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don’t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you’ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6 months – not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h3><strong><em> <span style=\"color: #008080;\">BRAD PAMP - TRAINER, 25 YRS COACHING</span></em>\r\n</strong></h3>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong>From Coaching to finish a 5km fun run or place in the Hawaiian Ironman, below is my <span style=\"text-decoration: underline;\">5 step process.</span></strong></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stress<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic training/recovery time ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>\r\n</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – training age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD CHOICES - if necessary\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Living, training &amp; recovery nutrition <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" program<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune <span style=\"text-decoration: underline;\">your</span> unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* 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src=\"//www.youtube.com/embed/NOuqMeZWuyc\" width=\"281\" height=\"158\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #008080;\"><strong>1. BRAD PAMP - WELLNESS COACH</strong> </span></em></h3>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">If this sounds familiar, click on <em>REBOOT&gt;&gt;&gt;</em></span><a title=\"RECALIBRATION PROGRAM\" href=\"http://balancehealthprograms.com.au/bp-recalibration/\"><img class=\"alignright wp-image-1960 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/reboot-300x121.jpeg\" alt=\"reboot\" width=\"377\" height=\"152\" /></a></strong></h5>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5>You’re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness – or potential illness -  has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don’t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you’ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6 months – not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h3><strong><em> <span style=\"color: #008080;\">BRAD PAMP - TRAINER, 25 YRS COACHING</span></em>\r\n</strong></h3>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>From Coaching to finish a 5km fun run or place in the Hawaiian Ironman, below is my <span style=\"text-decoration: underline;\">5 step process.</span></strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stress<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic training/recovery time ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>\r\n</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – training age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD CHOICES - if necessary\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Living, training &amp; recovery nutrition <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" program<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune <span style=\"text-decoration: underline;\">your</span> unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-03-03 19:34:41','2015-03-03 19:34:41','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1972,2,'2015-03-03 19:38:23','2015-03-03 19:38:23','<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-wwbQY5Jgd4\" width=\"400\" height=\"300\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>If this sounds familiar, you\'ve arrived at the right page.</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>You\'re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness - or potential illness has become real.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\" alt=\"gus22\" width=\"213\" height=\"165\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don\'t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you\'ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6months - not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Here\'s my approach - developed from 25 years in the health game.</strong></span></h5>\r\n<ol>\r\n	<li>\r\n<h5>Assess current lifestyle - particularly food choices (honestly)</h5>\r\n</li>\r\n	<li>\r\n<h5>Assess current Health status - Health Assessment.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc.jpg\"><img class=\"alignright wp-image-1752 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-150x150.jpg\" alt=\"hrsfxgc\" width=\"150\" height=\"150\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Build your team towards your healthy sustainable best - I am just one member of your team.</h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Weeks 1-4</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>95% of our focus is on your Food Choices.</h5>\r\n</li>\r\n	<li>\r\n<h5>We MUST improve your gut health - illiminate inflammation and increase strong working gut bacteria.  If we fail to do this it is fruitless considering anything else.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58551.jpg\"><img class=\"alignright wp-image-1562 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58551-300x300.jpg\" alt=\"IMG_5855[1]\" width=\"215\" height=\"215\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Next we must select appropriate and lifestyle friendly food choices, while integrating \"easy\" conversational movement.  This is critical to reach <strong>Fat Adapation.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5>We MUST turn you into an efficient fat burning machine - free of sugar burning.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>If your <span style=\"text-decoration: underline;\">gut health</span> is healthy and consistent, and you\'re favouring <span style=\"text-decoration: underline;\">stored fat</span> as your preferred fuel source, it becomes near impossible not to:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>be lead towards your ideal weight &amp; shape - forever,</h5>\r\n<h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignright wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"188\" height=\"188\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>be well, free of self-sabotaging illness (CV disease,</h5>\r\n<h5>high blood pressure, liver disease, &amp; diabetes),</h5>\r\n</li>\r\n	<li>\r\n<h5>live your waking day with endless energy, and</h5>\r\n</li>\r\n	<li>\r\n<h5>be your athletic best - whatever that is.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>The process</strong></span></h5>\r\n<ol>\r\n	<li>\r\n<h5>We meet in my studio, just for a chat - throw around a few idea\'s.</h5>\r\n</li>\r\n	<li>\r\n<h5>Alternatively I working closely with individuals overseas - a phone call is appropriate.</h5>\r\n</li>\r\n	<li>\r\n<h5>Fill in my lifestyle analysis</h5>\r\n</li>\r\n	<li>\r\n<h5>If you\'re in Sydney, we complete my simple Health Assessment</h5>\r\n</li>\r\n	<li>\r\n<h5>I\'ll send you your movement program - usually very easy.</h5>\r\n</li>\r\n	<li>\r\n<h5>I\'ll send you direction to your first 28 day food choice program.</h5>\r\n</li>\r\n	<li>\r\n<h5>Every 28 days we touch base - hopefully you can pop into my studio (this will be dated)</h5>\r\n</li>\r\n	<li>\r\n<h5>Every 28 days you\'ll receive a new, more demanding exercise &amp; food choices program.</h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>When you exercise before you realise you are scheduled to exercise - and you forget you enjoy regular hits of wheat based sugary processed food choices - then our relationship is done.</strong></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><strong>You will live at your rightful weight, your active best, free of unneccesaary illness forever.</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>First step - call me 0412 487 034.</strong></span></h5>\r\n<h5></h5>','BP RECALIBRATION PROGRAM','','inherit','closed','closed','','1949-revision-v1','','','2015-03-03 19:38:23','2015-03-03 19:38:23','',1949,'http://balancehealthprograms.com.au/1949-revision-v1/',0,'revision','',0),(1973,2,'2015-03-03 19:42:13','2015-03-03 19:42:13','<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-wwbQY5Jgd4\" width=\"400\" height=\"300\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>If this sounds familiar, you\'ve arrived at the right page.</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>You\'re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness - or potential illness has become real.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\" alt=\"gus22\" width=\"213\" height=\"165\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don\'t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you\'ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6months - not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Here\'s my approach - developed from 25 years in the health game.</strong></span></h5>\r\n<ol>\r\n	<li>\r\n<h5>Assess current lifestyle - particularly food choices (honestly)</h5>\r\n</li>\r\n	<li>\r\n<h5>Assess current Health status - Health Assessment.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc.jpg\"><img class=\"alignright wp-image-1752 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-150x150.jpg\" alt=\"hrsfxgc\" width=\"150\" height=\"150\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Build your team towards your healthy sustainable best - I am just one member of your team.</h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Weeks 1-4</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>95% of our focus is on your Food Choices.</h5>\r\n</li>\r\n	<li>\r\n<h5>We MUST improve your gut health - illiminate inflammation and increase strong working gut bacteria.  If we fail to do this it is fruitless considering anything else.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58551.jpg\"><img class=\"alignright wp-image-1562 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58551-300x300.jpg\" alt=\"IMG_5855[1]\" width=\"215\" height=\"215\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Next we must select appropriate and lifestyle friendly food choices, while integrating \"easy\" conversational movement.  This is critical to reach <strong>Fat Adapation.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5>We MUST turn you into an efficient fat burning machine - free of sugar burning.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>If your <span style=\"text-decoration: underline;\">gut health</span> is healthy and consistent, and you\'re favouring <span style=\"text-decoration: underline;\">stored fat</span> as your preferred fuel source, it becomes near impossible not to:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>be lead towards your ideal weight &amp; shape - forever,</h5>\r\n<h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignright wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"188\" height=\"188\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>be well, free of self-sabotaging illness (CV disease,</h5>\r\n<h5>high blood pressure, liver disease, &amp; diabetes),</h5>\r\n</li>\r\n	<li>\r\n<h5>live your waking day with endless energy, and</h5>\r\n</li>\r\n	<li>\r\n<h5>be your athletic best - whatever that is.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>The process</strong></span></h5>\r\n<ol>\r\n	<li>\r\n<h5>We\'ll meet in my studio, just for a chat - throw around a few idea\'s.</h5>\r\n</li>\r\n	<li>\r\n<h5>Alternatively I working closely with individuals outside Sydney - a phone call is appropriate.</h5>\r\n</li>\r\n	<li>\r\n<h5>Fill in my lifestyle analysis</h5>\r\n</li>\r\n	<li>\r\n<h5>If you\'re in Sydney, we complete my simple Health Assessment</h5>\r\n</li>\r\n	<li>\r\n<h5>I\'ll send you your movement program - usually very easy.</h5>\r\n</li>\r\n	<li>\r\n<h5>I\'ll send you direction to your first 28 day food choice program.</h5>\r\n</li>\r\n	<li>\r\n<h5>Every 28 days we\'ll touch base - hopefully you can pop into my studio (this will be dated).</h5>\r\n</li>\r\n	<li>\r\n<h5>Every 28 days you\'ll receive a new, more demanding exercise program.</h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>When <span style=\"text-decoration: underline;\">you</span> exercise before you realise you are scheduled to exercise - and you forget you enjoy regular hits of wheat based sugary processed food choices - then our relationship is done.</strong></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><strong>You will live at your rightful weight, your active best, free of unneccesaary illness forever.</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>First step - call me 0412 487 034.</strong></span></h5>\r\n<h5></h5>','BP RECALIBRATION PROGRAM','','inherit','closed','closed','','1949-revision-v1','','','2015-03-03 19:42:13','2015-03-03 19:42:13','',1949,'http://balancehealthprograms.com.au/1949-revision-v1/',0,'revision','',0),(1974,2,'2015-03-03 19:47:08','2015-03-03 19:47:08','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" alt=\"187\" width=\"700\" height=\"467\" /></div>\r\n<h2><em><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise &amp; Coaching Specialist - 25 yrs</span></em></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>25 years of Coaching and Training  over 3,000 regular clients</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Business owner for 22 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Tertiary educated in Health Science &amp; Exercise Science</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships x 2\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I have maintained over 30 clients for over 15 years</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><em><span style=\"color: #993366;\"><strong>BP INVESTMENT</strong></span></em></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">My 3 -Part Running Efficiency Program</span> - <em>Free Fallin</em> - 310 (excl) - each sessions run 50 -60 mins.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Gift vouchers available</span> - <em>FREE FALLIN</em> RUN EFFICIENCY COURSE.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Blood Lactate Threshold Assessment</span> - 150 (excl) - 45-60mins</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Comprehensive Health Assessment</span> - 165 (excl)\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">28 Day block training programs</span> - 125 (excl) There is no long term commitment or membership.</strong></h5>\r\n<h5><strong><span style=\"color: #993366;\">Personal Nutrition plans - 150 <span style=\"color: #000000;\">(excl)</span> <span style=\"color: #000000;\">Full design &amp; explanation your YOUR most ideal food choices</span></span>\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n</blockquote>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" alt=\"runn quote\" width=\"300\" height=\"212\" /></a></p>','BIO & INVESTMENT','','inherit','closed','closed','','5-revision-v1','','','2015-03-03 19:47:08','2015-03-03 19:47:08','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1975,2,'2015-03-03 22:49:48','2015-03-03 22:49:48','<div align=\"center\"><iframe src=\"//www.youtube.com/embed/NOuqMeZWuyc\" width=\"281\" height=\"158\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #008080;\"><strong>1. BRAD PAMP - WELLNESS COACH</strong> </span></em></h3>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">If this sounds familiar, click on <em>REBOOT&gt;&gt;&gt;</em></span><a title=\"RECALIBRATION PROGRAM\" href=\"http://balancehealthprograms.com.au/bp-recalibration/\"><img class=\"alignright wp-image-1960 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/reboot-300x121.jpeg\" alt=\"reboot\" width=\"377\" height=\"152\" /></a></strong></h5>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5>You’re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness – or potential illness -  has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don’t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you’ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6 months – not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h3><strong><em> <span style=\"color: #008080;\">BRAD PAMP - TRAINER, 25 YRS COACHING</span></em>\r\n</strong></h3>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>From Coaching to finish a 5km fun run or place in the Hawaiian Ironman, below is my <span style=\"text-decoration: underline;\">5 step process.</span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stress<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic training/recovery time ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>\r\n</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – training age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD CHOICES - if necessary\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Living, training &amp; recovery nutrition <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" program<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune <span style=\"text-decoration: underline;\">your</span> unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-03-03 22:49:48','2015-03-03 22:49:48','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1976,2,'2015-03-03 22:50:59','2015-03-03 22:50:59','<div align=\"center\"><iframe src=\"//www.youtube.com/embed/NOuqMeZWuyc\" width=\"281\" height=\"158\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #008080;\"><strong>1. BRAD PAMP - WELLNESS COACH</strong> </span></em></h3>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">If this sounds familiar, click on <em>REBOOT&gt;&gt;&gt;</em></span><a title=\"RECALIBRATION PROGRAM\" href=\"http://balancehealthprograms.com.au/bp-recalibration/\"><img class=\"alignright wp-image-1960 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/reboot-300x121.jpeg\" alt=\"reboot\" width=\"377\" height=\"152\" /></a></strong></h5>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5>You’re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness – or potential illness -  has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don’t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you’ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6 months – not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h3><strong><em> <span style=\"color: #008080;\">BRAD PAMP - TRAINER, 25 YRS COACHING</span></em>\r\n</strong></h3>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>From Coaching to finish a 5km fun run or place in the Hawaiian Ironman, below is my <span style=\"text-decoration: underline; color: #008080;\">5 step process.</span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stress<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic training/recovery time ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>\r\n</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – training age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD CHOICES - if necessary\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Living, training &amp; recovery nutrition <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" program<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune <span style=\"text-decoration: underline;\">your</span> unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* 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FULL DIRECTORY OF MY LATEST 100 POSTS WILL BE AVAILABLE SHORTLY</strong></span></h5>\r\n&nbsp;\r\n<h3><a title=\"CURRENT POST\" href=\"http://balancehealthprograms.com.au/\"><span style=\"color: #993366;\"><strong>CLICK TO CURRENT POST</strong> </span></a></h3>','PAMPY\'S POST ','','inherit','closed','closed','','1979-revision-v1','','','2015-04-14 07:36:39','2015-04-14 07:36:39','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(1982,2,'2015-03-03 23:52:34','2015-03-03 23:52:34','<h1><span style=\"color: #993366;\"><em><strong>PAMPY’S POST 11.15 – THE ULTIMATE FAT/ LEAN MUSCLE RATIO</strong></em></span></h1>\r\n&nbsp;\r\n\r\nMorning Team,\r\nWhat is your optimum lean muscle/ stored body fat ratio? <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\nDoes it matter?\r\nDoes muscle weigh more than fat?\r\n\r\n&nbsp;\r\n\r\nFrom my recent 28 Day Educational reboot program, one team member, Woody, has kindly offered me his full comprehensive before &amp; after DEXA scan.\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\nFor most people their interest is usually dose body fat – gain lean muscle mass. Well, I should be more clear – be lean to ideal living body fat and recruit MORE muscle fibres – which will produce greater strength – and fire when needed most.\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the bungers.\r\nArmed with ONLY a mixed real food diet and a handful of push ups 3/7, below are his DEXA scan results.\r\n\r\nJAN 19th 2015\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n\r\nFEB 16th 2015\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\n&nbsp;\r\n\r\nHis results were a drop in total % body fat – from 16.1 to 13.8, but his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95 – meaning he dropped fat around his waist.\r\nAll in all a very positive result.\r\nAgain, all he changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 2','','inherit','closed','closed','','1979-revision-v1','','','2015-03-03 23:52:34','2015-03-03 23:52:34','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(1986,2,'2015-03-04 00:03:43','2015-03-04 00:03:43','<h1><span style=\"color: #993366;\"><em><strong>PAMPY’S POST 11.15 – THE ULTIMATE FAT/ LEAN MUSCLE RATIO</strong></em></span></h1>\r\n&nbsp;\r\n\r\nMorning Team,\r\nWhat is your optimum lean muscle/ stored body fat ratio? <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\nDoes it matter?\r\nDoes muscle weigh more than fat?\r\n\r\n&nbsp;\r\n\r\nFrom my recent 28 Day Educational reboot program, one team member, Woody, has kindly offered me his full comprehensive before &amp; after DEXA scan.\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\nFor most people their interest is usually dose body fat – gain lean muscle mass. Well, I should be more clear – be lean to ideal living body fat and recruit MORE muscle fibres – which will produce greater strength – and fire when needed most.\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the bungers.\r\nArmed with ONLY a mixed real food diet and a handful of push ups 3/7, below are his DEXA scan results.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>JAN 19th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n<h5><span style=\"color: #993366;\"><strong>FEB 16th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\n&nbsp;\r\n\r\nHis results were a drop in total % body fat – from 16.1 to 13.8, but his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95 – meaning he dropped fat around his waist.\r\nAll in all a very positive result.\r\nAgain, all he changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 2','','inherit','closed','closed','','1979-revision-v1','','','2015-03-04 00:03:43','2015-03-04 00:03:43','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(1983,2,'2015-03-03 23:53:57','2015-03-03 23:53:57','<h1><span style=\"color: #993366;\"><em><strong>PAMPY’S POST 11.15 – THE ULTIMATE FAT/ LEAN MUSCLE RATIO</strong></em></span></h1>\r\n&nbsp;\r\n\r\nMorning Team,\r\n\r\n&nbsp;\r\nWhat is your optimum lean muscle/ stored body fat ratio? <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\nDoes it matter?\r\n\r\n&nbsp;\r\nDoes muscle weigh more than fat?\r\n\r\n&nbsp;\r\n\r\nFrom my recent 28 Day Educational reboot program, one team member, Woody, has kindly offered me his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\nFor most people their interest is usually dose body fat – gain lean muscle mass. Well, I should be more clear – be lean to ideal living body fat and recruit MORE muscle fibres – which will produce greater strength – and fire when needed most.\r\n\r\n&nbsp;\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the bungers.\r\nArmed with ONLY a mixed real food diet and a handful of push ups 3/7, below are his DEXA scan results.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>JAN 19th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n<h5><span style=\"color: #993366;\"><strong>FEB 16th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\n&nbsp;\r\n\r\nHis results were a drop in total % body fat – from 16.1 to 13.8, but his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95 – meaning he dropped fat around his waist.\r\n\r\n&nbsp;\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\nAgain, all he changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\n\r\n&nbsp;\r\nThx Woody\r\nBP','PAMPY\'S POST 2','','inherit','closed','closed','','1979-revision-v1','','','2015-03-03 23:53:57','2015-03-03 23:53:57','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(1984,2,'2015-03-04 00:02:25','2015-03-04 00:02:25','','PDFC-16Feb_1','','inherit','closed','closed','','pdfc-16feb_1','','','2015-03-04 00:02:25','2015-03-04 00:02:25','',1979,'http://balancehealthprograms.com.au/wp-content/uploads/PDFC-16Feb_1.pdf',0,'attachment','application/pdf',0),(1985,2,'2015-05-24 03:54:20','2015-05-24 03:54:20','<h5><span style=\"color: #008080;\"><strong>A FULL DIRECTORY OF MY PREVIOUS 100 POSTS WILL BE AVAILABLE SHORTLY</strong></span></h5>\n&nbsp;\n<h3><a title=\"CURRENT POSTS\" href=\"http://balancehealthprograms.com.au/\"><span style=\"color: #993366;\"><strong>CLICK TO MY CURRENT LIST OF POSTS</strong></span></a></h3>','HOME','','inherit','closed','closed','','1979-autosave-v1','','','2015-05-24 03:54:20','2015-05-24 03:54:20','',1979,'http://balancehealthprograms.com.au/1979-autosave-v1/',0,'revision','',0),(1987,2,'2015-03-04 00:06:59','2015-03-04 00:06:59','','DEX','','inherit','closed','closed','','dex','','','2015-03-04 00:06:59','2015-03-04 00:06:59','',1979,'http://balancehealthprograms.com.au/wp-content/uploads/DEX.jpg',0,'attachment','image/jpeg',0),(1989,2,'2015-03-04 00:08:56','2015-03-04 00:08:56','<h1><span style=\"color: #993366;\"><em><strong>PAMPY’S POST 11.15 – THE ULTIMATE FAT/ LEAN MUSCLE RATIO</strong></em></span></h1>\r\n&nbsp;\r\n\r\nMorning Team,\r\nWhat is your optimum lean muscle/ stored body fat ratio? <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\nDoes it matter?\r\nDoes muscle weigh more than fat?\r\n\r\n&nbsp;\r\n\r\nFrom my recent 28 Day Educational reboot program, one team member, Woody, has kindly offered me his full comprehensive before &amp; after DEXA scan.\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/DEX.jpg\"><img class=\"alignright wp-image-1987 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/DEX-300x200.jpg\" alt=\"DEX\" width=\"260\" height=\"173\" /></a>Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\nFor most people their interest is usually lose body fat – gain lean muscle mass. Well, I should be more clear – be lean to ideal living body fat and recruit MORE muscle fibres – which will produce greater strength – and fire when needed most.\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the bungers.\r\nArmed with ONLY a mixed real food diet and a handful of push ups 3/7, below are his DEXA scan results.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>JAN 19th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n<h5><span style=\"color: #993366;\"><strong>FEB 16th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\n&nbsp;\r\n\r\nHis results were a drop in total % body fat – from 16.1 to 13.8, but his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95 – meaning he dropped fat around his waist.\r\nAll in all a very positive result.\r\nAgain, all he changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 2','','inherit','closed','closed','','1979-revision-v1','','','2015-03-04 00:08:56','2015-03-04 00:08:56','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(1988,2,'2015-03-04 00:07:34','2015-03-04 00:07:34','<h1><span style=\"color: #993366;\"><em><strong>PAMPY’S POST 11.15 – THE ULTIMATE FAT/ LEAN MUSCLE RATIO</strong></em></span></h1>\r\n&nbsp;\r\n\r\nMorning Team,\r\n\r\n&nbsp;\r\nWhat is your optimum lean muscle/ stored body fat ratio? <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\nDoes it matter?\r\n\r\n&nbsp;\r\nDoes muscle weigh more than fat?\r\n\r\n&nbsp;\r\n\r\nFrom my recent 28 Day Educational reboot program, one team member, Woody, has kindly offered me his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/DEX.jpg\"><img class=\"alignright wp-image-1987 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/DEX-300x200.jpg\" alt=\"DEX\" width=\"260\" height=\"173\" /></a>Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\nFor most people their interest is usually dose body fat – gain lean muscle mass. Well, I should be more clear – be lean to ideal living body fat and recruit MORE muscle fibres – which will produce greater strength – and fire when needed most.\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the bungers.\r\n\r\n&nbsp;\r\nArmed with ONLY a mixed real food diet and a handful of push ups 3/7, below are his DEXA scan results.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>JAN 19th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n<h5><span style=\"color: #993366;\"><strong>FEB 16th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\n&nbsp;\r\n\r\nHis results were a drop in total % body fat – from 16.1 to 13.8, but his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95 – meaning he dropped fat around his waist.\r\n\r\n&nbsp;\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\nAgain, all he changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\n\r\n&nbsp;\r\nThx Woody\r\nBP','PAMPY\'S POST 2','','inherit','closed','closed','','1979-revision-v1','','','2015-03-04 00:07:34','2015-03-04 00:07:34','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(2132,2,'2015-04-14 07:36:25','2015-04-14 07:36:25','<h5><span style=\"color: #008080;\"><strong>A FULL DIRECTORY OF MY LATEST 100 POST WILL BE AVAILABLE SHORTLY</strong></span></h5>\r\n&nbsp;\r\n<h3><a title=\"CURRENT POST\" href=\"http://balancehealthprograms.com.au/\"><span style=\"color: #993366;\"><strong>CLICK TO CURRENT POST</strong> </span></a></h3>','PAMPY\'S POST ','','inherit','closed','closed','','1979-revision-v1','','','2015-04-14 07:36:25','2015-04-14 07:36:25','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(1990,2,'2015-03-04 00:10:15','2015-03-04 00:10:15','<h1><span style=\"color: #993366;\"><em><strong>PAMPY’S POST 11.15 – THE ULTIMATE FAT/ LEAN MUSCLE RATIO</strong></em></span></h1>\r\n&nbsp;\r\n\r\nMorning Team,\r\n\r\n&nbsp;\r\nWhat is your optimum lean muscle/ stored body fat ratio? <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\nDoes it matter?\r\n\r\n&nbsp;\r\nDoes muscle weigh more than fat?\r\n\r\n&nbsp;\r\n\r\nFrom my recent 28 Day Educational reboot program, one team member, Woody, has kindly offered me his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/DEX.jpg\"><img class=\"alignright wp-image-1987 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/DEX-300x200.jpg\" alt=\"DEX\" width=\"260\" height=\"173\" /></a>Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\nFor most people their interest is usually lose body fat – gain lean muscle mass. Well, I should be more clear – maitain ideal living body fat and recruit MORE muscle fibres – which will produce greater strength – and fire when needed most.\r\n\r\n&nbsp;\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the bungers.\r\n\r\n&nbsp;\r\nArmed with ONLY a mixed real food diet and a handful of push ups 3/7, below are his DEXA scan results.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>JAN 19th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n<h5><span style=\"color: #993366;\"><strong>FEB 16th 2015</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\n&nbsp;\r\n\r\nHis results were a drop in total % body fat – from 16.1 to 13.8, but his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95 – meaning he dropped fat around his waist.\r\n\r\n&nbsp;\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\nAgain, all he changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\n\r\n&nbsp;\r\nThx Woody\r\nBP','PAMPY\'S POST 2','','inherit','closed','closed','','1979-revision-v1','','','2015-03-04 00:10:15','2015-03-04 00:10:15','',1979,'http://balancehealthprograms.com.au/1979-revision-v1/',0,'revision','',0),(1991,2,'2015-03-04 02:26:14','2015-03-04 02:26:14','<div align=\"center\"><iframe width=\"420\" height=\"315\" src=\"https://www.youtube.com/embed/45iViidTESw\" frameborder=\"0\" allowfullscreen></iframe><div align=\"center\">\r\n\r\n<div align=\"center\"><div align=\"center\">\r\n&nbsp;\r\n<h3><em><span style=\"color: #008080;\"><strong>1. BRAD PAMP - WELLNESS COACH</strong> </span></em></h3>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">If this sounds familiar, click on <em>REBOOT&gt;&gt;&gt;</em></span><a title=\"RECALIBRATION PROGRAM\" href=\"http://balancehealthprograms.com.au/bp-recalibration/\"><img class=\"alignright wp-image-1960 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/reboot-300x121.jpeg\" alt=\"reboot\" width=\"377\" height=\"152\" /></a></strong></h5>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5>You’re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness – or potential illness -  has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don’t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you’ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6 months – not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h3><strong><em> <span style=\"color: #008080;\">BRAD PAMP - TRAINER, 25 YRS COACHING</span></em>\r\n</strong></h3>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>From Coaching to finish a 5km fun run or place in the Hawaiian Ironman, below is my <span style=\"text-decoration: underline; color: #008080;\">5 step process.</span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stress<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic training/recovery time ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>\r\n</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – training age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD CHOICES - if necessary\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Living, training &amp; recovery nutrition <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" program<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune <span style=\"text-decoration: underline;\">your</span> unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* 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height=\"315\" src=\"https://www.youtube.com/embed/45iViidTESw\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n\r\n<h3><em><span style=\"color: #008080;\"><strong>1. BRAD PAMP - WELLNESS COACH</strong> </span></em></h3>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">If this sounds familiar, click on <em>REBOOT&gt;&gt;&gt;</em></span><a title=\"RECALIBRATION PROGRAM\" href=\"http://balancehealthprograms.com.au/bp-recalibration/\"><img class=\"alignright wp-image-1960 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/reboot-300x121.jpeg\" alt=\"reboot\" width=\"377\" height=\"152\" /></a></strong></h5>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5>You’re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness – or potential illness -  has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don’t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you’ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6 months – not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h3><strong><em> <span style=\"color: #008080;\">BRAD PAMP - TRAINER, 25 YRS COACHING</span></em>\r\n</strong></h3>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>From Coaching to finish a 5km fun run or place in the Hawaiian Ironman, below is my <span style=\"text-decoration: underline; color: #008080;\">5 step process.</span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stress<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic training/recovery time ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>\r\n</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – training age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD CHOICES - if necessary\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Living, training &amp; recovery nutrition <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" program<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune <span style=\"text-decoration: underline;\">your</span> unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* 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align=\"center\"><iframe src=\"https://www.youtube.com/embed/45iViidTESw\" width=\"377\" height=\"283\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<div align=\"center\">\r\n<div align=\"center\">\r\n<div align=\"center\">\r\n<h3><em><span style=\"color: #008080;\"><strong>1. BRAD PAMP - WELLNESS COACH</strong> </span></em></h3>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">If this sounds familiar, click on <em>REBOOT&gt;&gt;&gt;</em></span><a title=\"RECALIBRATION PROGRAM\" href=\"http://balancehealthprograms.com.au/bp-recalibration/\"><img class=\"alignright wp-image-1960 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/reboot-300x121.jpeg\" alt=\"reboot\" width=\"377\" height=\"152\" /></a></strong></h5>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5>You’re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness – or potential illness -  has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don’t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you’ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6 months – not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h3><strong><em> <span style=\"color: #008080;\">BRAD PAMP - TRAINER, 25 YRS COACHING</span></em>\r\n</strong></h3>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>From Coaching to finish a 5km fun run or place in the Hawaiian Ironman, below is my <span style=\"text-decoration: underline; color: #008080;\">5 step process.</span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stress<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic training/recovery time ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>\r\n</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – training age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD CHOICES - if necessary\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Living, training &amp; recovery nutrition <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" program<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune <span style=\"text-decoration: underline;\">your</span> unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* 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align=\"center\"><iframe src=\"https://www.youtube.com/embed/45iViidTESw\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #008080;\"><strong>1. BRAD PAMP - WELLNESS COACH</strong> </span></em></h3>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">If this sounds familiar, click on <em>REBOOT&gt;&gt;&gt;</em></span><a title=\"RECALIBRATION PROGRAM\" href=\"http://balancehealthprograms.com.au/bp-recalibration/\"><img class=\"alignright wp-image-1960 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/reboot-300x121.jpeg\" alt=\"reboot\" width=\"377\" height=\"152\" /></a></strong></h5>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5>You’re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness – or potential illness -  has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don’t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you’ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6 months – not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h3><strong><em> <span style=\"color: #008080;\">BRAD PAMP - TRAINER, 25 YRS COACHING</span></em>\r\n</strong></h3>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong>From Coaching to finish a 5km fun run or place in the Hawaiian Ironman, below is my <span style=\"text-decoration: underline; color: #008080;\">5 step process.</span></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stress<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic training/recovery time ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>\r\n</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – training age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD CHOICES - if necessary\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Living, training &amp; recovery nutrition <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" program<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune <span style=\"text-decoration: underline;\">your</span> unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* 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07:41:52','','deza','','inherit','closed','closed','','deza','','','2015-03-05 07:41:52','2015-03-05 07:41:52','',0,'http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg',0,'attachment','image/jpeg',0),(2129,2,'2015-04-13 10:58:04','2015-04-13 10:58:04','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your <span style=\"color: #993366;\">PASSWORD</span> for a 15-20 minute <span style=\"color: #008080;\">PRE – SESSION</span> educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) <span style=\"color: #008080;\">before</span> seeing me (details below).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>I\'ll leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with full commentary.</strong>\r\n\r\n<strong>You\'ll also receive further POST -SESSION educational information. </strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"CONTACT\" href=\"http://balancehealthprograms.com.au/contacts/\"><strong>brad@balancehealthprograms.com.au</strong></a></span>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $139 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-13 10:58:04','2015-04-13 10:58:04','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2100,2,'2015-04-07 07:11:59','2015-04-07 07:11:59','<span style=\"color: #008080;\"><strong>In March 2012</strong> </span>John Hetherington timidly made contact with me via his close friend, Steve Watkins. Steve had used my services for his marathon running interests – and still does.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/wegxgcvjh.jpg\"><img class=\"alignright wp-image-2102 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/wegxgcvjh.jpg\" alt=\"wegxgcvjh\" width=\"275\" height=\"184\" /></a>\r\nJohn however, had zero interest in running. In fact, he had well and truly confirmed that during his 48 years, all forms of athletic interests were far from his radar!\r\nThis is a brief account, with his permission, of the process that finally led John to lose just under 40% of his body weight.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><strong>It took John 18 months to lose 60kgs, reaching and holding 95kg (5’11”) now 2 years on.</strong></span></blockquote>\r\nMaintaining his 95kg frame is largely stress-free, however there are times he has to re-educate himself on why he now eats what he eats (see below). His job, family interests, and social environment have NOT changed in this time.\r\n<blockquote><span style=\"color: #008080;\"><strong>Equally he has never said to himself he MUST never drink alcohol, eat Easter Eggs, hot-cross buns, a meat pie, OR eat exactly as Brad Pamp dictates.</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #008080;\">Early 2012 – At 47 years,</span></strong> I predicted if he didn’t make behavioural changes now - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/obes.jpg\"><img class=\"alignright wp-image-2104 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/obes-300x150.jpg\" alt=\"obes\" width=\"300\" height=\"150\" /></a>statistics clearly show his route would be premature (and usually irreversible) illness. Life was simply becoming increasingly awkward. His behaviour or emotional habits were self-sabotaging his health and therefore affecting his lifestyle.\r\n\r\n<span style=\"color: #993366;\"><strong>Let me briefly outline what had failed to date and I suspect you’ve all seen these chestnuts before.</strong></span>\r\n<blockquote><strong><span style=\"color: #008080;\">Around 19 ‘premium’ labelled diets, boot camp, skimping on calories, gym membership, home exercise equipment (3 x Ab Roller machine), fat blaster (All-Natural) supplement program, Anthony Robbins weekend workshop, dance classes (not Hip–Hop), meals delivered to his door, salad city, Fat &amp; Calorie free drinks, food, and pills etc etc.</span></strong></blockquote>\r\n<span style=\"color: #993366;\"><strong>Almost everything temporarily worked and John mis-took anything that produced scale weight loss as working.</strong></span>\r\n\r\n&nbsp;\r\n\r\nJohn now accepts he is among the 30% of the population who are metabolically challenged.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/insul.jpg\"><img class=\"alignright wp-image-2106 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/insul-300x215.jpg\" alt=\"insul\" width=\"300\" height=\"215\" /></a> More so, as I’ve written before, he is insulin (carbohydrate) intolerant. Basically, his brain is hard wired to seek frequent sugar (carb) hits (or worse still sugar &amp; fat in combination). This interest in carbs is usually heightened when he’s placed under both lifestyle (emotional) stress and/or boredom. With this default mind set, reaching hunger satiation will always be a life-long challenge. Once carbs (sugar) hits his system his ability to store excessive energy in the form of stored fat is ace. Basically he craves (and ultimately surrenders)to what harms him most.\r\n\r\n&nbsp;\r\n\r\n<strong>More info on metabolism</strong> FYI - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a>\r\n\r\n<span style=\"color: #993366;\"><strong>So what ultimately worked?</strong></span>\r\n<blockquote>&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>Well, for starters we worked well against the common dogma that dietary fat is BAD.</strong></span></blockquote>\r\n&nbsp;\r\n\r\nHe certainly still consumed carbs in the form of veggies, selected fruits (when appropriate <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"217\" height=\"232\" /></a>and aligned with relative exercise), root veg and brown rice. He also consumed a variety of protein options, and still enjoyed alcohol.\r\n<blockquote><span style=\"color: #008080;\"><strong>By far, the biggest influence on his psyche towards food choices, which led towards healthy sustained fat loss, was consuming 30-40% of total calories from real FAT. 10-20% of these calories were in the form of saturated fat.</strong></span></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s a quick break down of dietary fat.</strong></span>\r\n<span style=\"color: #993366;\"><strong>1. SATURATED FAT</strong> </span>- animal fat, dairy, seafood, red palm oil, coconut oil, butter.\r\n<span style=\"color: #993366;\"><strong>2. MONOUNSATURATED FAT</strong></span> – olive oil, avocado, nuts &amp; seeds, olive, most unrefined/ unheated vegetable oils.\r\n<span style=\"color: #993366;\"><strong>3. POLYUNSATURATED</strong></span> – omega fatty acids found in fish, green leafy veg, chia &amp; flax seeds.\r\n<span style=\"color: #993366;\"><strong>4. TRANS FATS</strong> </span>– hydrogenated vegetable oils such as corn oils, sunflower oil, peanut oil, canola or margarine.\r\n\r\n<strong>Here’s why the first 3 or the 4 played a significant role in John’s sustained weight loss.</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>The Physical Benefits</strong></span>\r\n<span style=\"color: #008080;\">•</span> <strong>Decreased risk for breast cancer.</strong> A study of women in Sweden found that those <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bhvhvv.png\"><img class=\"alignright wp-image-2108 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bhvhvv.png\" alt=\"bhvhvv\" width=\"318\" height=\"159\" /></a>with diets higher in real fats (as opposed to trans fats) resulted in less frequent incidence of breast cancer – and breast cancer is NOT limited to men.\r\n<span style=\"color: #008080;\">•</span> <strong>Reduced cholesterol levels.</strong> The World Heart Association now recommends the consumption of real fats to improve your blood lipid profile.\r\n<span style=\"color: #008080;\">• <strong>Lower risk for heart disease and stroke.</strong></span> Diets with real fats correlate with healthy hearts and fewer strokes.\r\n<span style=\"color: #008080;\">• <strong>Weight loss.</strong></span> Studies have found that switching to real fat from diets with trans fats and polyunsaturated fats results in weight loss.\r\n<span style=\"color: #008080;\">• <strong>Less severe pain and stiffness for sufferers of rheumatoid arthritis.</strong></span> Diet plays a role in improving the pain and stiffness of those who already have rheumatoid arthritis.\r\n<span style=\"color: #008080;\">•<strong> Improved nerve health</strong> </span>– protect and insulate nerves.\r\n<span style=\"color: #008080;\">•</span><strong> Skin health</strong> – moisturise and beautify skin.\r\n<span style=\"color: #008080;\">• <strong>Help with Vitamin D absorption</strong> </span>– to increase bone density and joint strength.\r\n<span style=\"color: #008080;\">• <strong>Fat soluble vitamins</strong> </span>– a plethora of fat soluble vitamins for improved immune strength.\r\n<span style=\"color: #008080;\">•</span> <strong>Sustained energy</strong> – physically &amp; mentally.\r\n<span style=\"color: #008080;\">• <strong>Easily digested</strong></span> – less GIT inflammation.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>But from my POV it’s these Psychological Benefits that lead to ultimate success.</strong></span>\r\n<blockquote>\r\n<span style=\"color: #008080;\">• <strong>Significantly reduces cravings for refined sugar</strong> –</span> takes away the fight.\r\n<span style=\"color: #008080;\">•</span> <strong>Leaves lasting satiation post meals</strong> – no longer thinking of “gee I’m hungry”.\r\n<span style=\"color: #008080;\">• <strong>A lasting feeling of fullness</strong></span>\r\n<span style=\"color: #008080;\">•<strong> Tastes good</strong> </span>– adds necessary flavour.\r\n<span style=\"color: #008080;\">• <strong>Forgot he liked “junk”</strong></span>- (usually unreal food that spikes insulin).\r\n• <strong>Encourages improved sleep patterns</strong> – brain no longer challenged with “I feel like sugar”.\r\n<span style=\"color: #008080;\">•</span> <strong>Allows for the natural “I’m done” full feeling</strong>– reduces unnecessary over-eating.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>The following options made up 30-40% of his total calorie intake:</strong></span>\r\n<blockquote><span style=\"color: #008080;\"><strong>All things coconut, olive oil, avocado’s, nuts &amp; seeds, butter, animal fat (eg bacon – leaving the fat ON), full fat cream, &amp; egg yolks.</strong></span></blockquote>\r\nYep, the beauty being, the brain gave him a swift “you’re done”, so really, his meal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhcchc.jpg\"><img class=\"alignright wp-image-2109 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhcchc-300x200.jpg\" alt=\"hhcchc\" width=\"300\" height=\"200\" /></a>servings became smaller and smaller – particularly as he wasn’t exercising heavily. Fat regulates food options, interest, volume and timing.\r\n<strong>Above all he lost the interest in processed foods – namely; anything made with refined sugar. He forgot to splatter commercial tomato sauce on meals. He only realised he’d walked past the cake shop once he got in his car. Nothing triggered his hunger bell at 11am, 3pm &amp; 9pm…..</strong>\r\nThanks John again for your permission to share your story. We’ll touch base same time next year.\r\n<span style=\"color: #008080;\"><strong>BP</strong></span>','PAMPY\'S POST 14.15 - FAT LOSS CASE STUDY – TIME, PATIENCE & FAT!','','publish','closed','closed','','pampys-post-14-15-fat-loss-case-study-time-patience-fat','','','2015-04-07 08:30:54','2015-04-07 08:30:54','',0,'http://balancehealthprograms.com.au/?p=2100',0,'post','',0),(2128,2,'2015-04-13 10:54:30','2015-04-13 10:54:30','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your <span style=\"color: #993366;\">password</span> for a 15-20 minute <span style=\"color: #008080;\">PRE – SESSION</span> educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (details below).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>I\'ll leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with full commentary.</strong>\r\n\r\n<strong>You\'ll also receive further POST -SESSION educational information. </strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"CONTACT\" href=\"http://balancehealthprograms.com.au/contacts/\"><strong>brad@balancehealthprograms.com.au</strong></a></span>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $139 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-13 10:54:30','2015-04-13 10:54:30','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2127,2,'2015-04-13 07:01:42','2015-04-13 07:01:42','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your <span style=\"color: #993366;\">password</span> for a 15-20 minute <span style=\"color: #008080;\">PRE – SESSION</span> educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (details below).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>I\'ll leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with full commentary.</strong>\r\n\r\n<strong>You\'ll also receive further POST -SESSION educational information. </strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<a title=\"CONTACT\" href=\"http://balancehealthprograms.com.au/contacts/\"><strong>brad@balancehealthprograms.com.au</strong></a>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $139 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-13 07:01:42','2015-04-13 07:01:42','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2126,2,'2015-04-13 06:59:20','2015-04-13 06:59:20','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your <span style=\"color: #993366;\">password</span> for a 15-20 minute <span style=\"color: #008080;\">PRE – SESSION</span> educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (details below).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>I\'ll leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with full commentary.</strong>\r\n\r\n<strong>You\'ll also receive further educational information. </strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<a title=\"CONTACT\" href=\"http://balancehealthprograms.com.au/contacts/\"><strong>brad@balancehealthprograms.com.au</strong></a>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $139 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-13 06:59:20','2015-04-13 06:59:20','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2125,2,'2015-04-13 00:26:22','2015-04-13 00:26:22','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your <span style=\"color: #993366;\">password</span> for a 15-20 minute <span style=\"color: #008080;\">PRE – SESSION</span> educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (details below).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>I\'ll leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with full commentary.</strong>\r\n\r\n<strong>You\'ll also receive further educational information. </strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<strong>brad@balancehealthprograms.com.au</strong>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $129 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-13 00:26:22','2015-04-13 00:26:22','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2124,2,'2015-04-13 00:22:17','2015-04-13 00:22:17','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your <span style=\"color: #993366;\">password</span> for a 15-20 minute <span style=\"color: #008080;\">PRE – SESSION</span> educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (details below).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>Leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with commentary.</strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<strong>brad@balancehealthprograms.com.au</strong>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $129 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-13 00:22:17','2015-04-13 00:22:17','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2114,2,'2015-04-12 23:07:55','2015-04-12 23:07:55','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.</strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong>\r\n<strong> Understand and except the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your password for a 15-20 minute PRE – SESSION educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (email or call).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>Leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with commentary.</strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong>\r\n<strong>brad@balancehealthprograms.com.au</strong>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $129 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-12 23:07:55','2015-04-12 23:07:55','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2115,2,'2015-04-12 23:17:04','2015-04-12 23:17:04','','ubjn','','inherit','closed','closed','','ubjn','','','2015-04-12 23:17:04','2015-04-12 23:17:04','',2111,'http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg',0,'attachment','image/jpeg',0),(2116,2,'2015-04-12 23:17:08','2015-04-12 23:17:08','','bjbjjjjbjbjb','','inherit','closed','closed','','bjbjjjjbjbjb','','','2015-04-12 23:17:08','2015-04-12 23:17:08','',2111,'http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg',0,'attachment','image/jpeg',0),(2117,2,'2015-04-12 23:17:12','2015-04-12 23:17:12','','bjvvvvj','','inherit','closed','closed','','bjvvvvj','','','2015-04-12 23:17:12','2015-04-12 23:17:12','',2111,'http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg',0,'attachment','image/jpeg',0),(2118,2,'2015-04-12 23:17:19','2015-04-12 23:17:19','','gcjj','','inherit','closed','closed','','gcjj','','','2015-04-12 23:17:19','2015-04-12 23:17:19','',2111,'http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png',0,'attachment','image/png',0),(2119,2,'2015-04-12 23:21:55','2015-04-12 23:21:55','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and except the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your password for a 15-20 minute PRE – SESSION educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (email or call).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>Leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with commentary.</strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<strong>brad@balancehealthprograms.com.au</strong>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $129 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-12 23:21:55','2015-04-12 23:21:55','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2120,2,'2015-04-12 23:24:11','2015-04-12 23:24:11','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and except the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your password for a 15-20 minute PRE – SESSION educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (email or call).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>Leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with commentary.</strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<strong>brad@balancehealthprograms.com.au</strong>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $129 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-12 23:24:11','2015-04-12 23:24:11','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2121,2,'2015-04-12 23:29:28','2015-04-12 23:29:28','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and eccept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your password for a 15-20 minute PRE – SESSION educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (email or call).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>Leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with commentary.</strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<strong>brad@balancehealthprograms.com.au</strong>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $129 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-12 23:29:28','2015-04-12 23:29:28','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2122,2,'2015-04-12 23:41:01','2015-04-12 23:41:01','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your password for a 15-20 minute PRE – SESSION educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (email or call).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>Leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with commentary.</strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<strong>brad@balancehealthprograms.com.au</strong>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $129 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-12 23:41:01','2015-04-12 23:41:01','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2123,2,'2015-04-13 00:20:48','2015-04-13 00:20:48','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your <span style=\"color: #993366;\">password</span> for a 15-20 minute <span style=\"color: #008080;\">PRE – SESSION</span> educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (email or call).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>Leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with commentary.</strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<strong>brad@balancehealthprograms.com.au</strong>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $129 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-13 00:20:48','2015-04-13 00:20:48','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2111,2,'2015-04-12 23:05:51','2015-04-12 23:05:51','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\r\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4></h4>\r\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\r\n<blockquote><strong>I’ll send you your <span style=\"color: #993366;\">PASSWORD</span> for a 15-20 minute <span style=\"color: #008080;\">PRE – SESSION</span> educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) <span style=\"color: #008080;\">before</span> seeing me (details below).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\r\n<blockquote><strong>I\'ll leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with full commentary.</strong>\r\n\r\n<strong>You\'ll also receive further POST -SESSION educational information. </strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\r\n<span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"CONTACT\" href=\"http://balancehealthprograms.com.au/contacts/\"><strong>brad@balancehealthprograms.com.au</strong></a></span>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $139 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','publish','closed','closed','','pampys-post-15-15-effortless-running-find-it-learn-it-practice-it','','','2015-04-13 10:58:04','2015-04-13 10:58:04','',0,'http://balancehealthprograms.com.au/?p=2111',0,'post','',0),(2112,2,'2015-04-12 23:05:51','2015-04-12 23:05:51','<h3><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></h3>\r\n&nbsp;\r\n<h4><strong>Purpose</strong></h4>\r\n<blockquote><strong>Determine YOUR optimum running stride.</strong>\r\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\r\n<h4><strong>Why</strong></h4>\r\n<blockquote><strong>Reduce potential running related injuries.</strong>\r\n<strong> Increase running distance &amp; speed relative to you.</strong>\r\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\r\n<h4><strong>Key features</strong></h4>\r\n<blockquote><strong>Determine your most balanced running posture.</strong>\r\n<strong> Understand and except the role of (free) gravity in your stride.</strong>\r\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\r\n<h4><strong>How it works</strong></h4>\r\n<blockquote><strong>I’ll send you your password for a 15-20 minute PRE – SESSION educational wrap.</strong>\r\n<strong> Review the education material (series of brief video’s) before seeing me (email or call).</strong>\r\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\r\n<h4><strong>Your session</strong></h4>\r\n<blockquote><strong>5 minute recap of key biomechanical running efficiency features.</strong>\r\n<strong> Video analysis of your existing stride.</strong>\r\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\r\n<strong>Consider your breathing efficiency.</strong>\r\n<strong>Highlight features for improvement.</strong></blockquote>\r\n&nbsp;\r\n<h4><strong>On completion</strong></h4>\r\n<blockquote>\r\n<strong>Leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\r\n<strong> I’ll send you your “before &amp; after” video analysis – with commentary.</strong>\r\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\r\n<h4></h4>\r\n<h4>\r\n<strong>BRAD PAMP – Running Coach </strong>\r\n<strong>brad@balancehealthprograms.com.au</strong>\r\n<strong>0412 487 034</strong>\r\n<strong>Program Package: $129 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-revision-v1','','','2015-04-12 23:05:51','2015-04-12 23:05:51','',2111,'http://balancehealthprograms.com.au/2111-revision-v1/',0,'revision','',0),(2113,2,'2015-04-13 07:01:00','2015-04-13 07:01:00','<h3><span style=\"color: #993366;\"><strong>Brad Pamp Running Coach - 60 minute one on one session</strong></span></h3>\n&nbsp;\n<h4><span style=\"color: #008080;\"><strong>Purpose</strong></span></h4>\n<blockquote><strong>Determine YOUR optimum running stride.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb.jpg\"><img class=\"alignright wp-image-2116 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjbjjjjbjbjb-300x173.jpg\" alt=\"bjbjjjjbjbjb\" width=\"206\" height=\"119\" /></a>   </strong>\n<strong> Leave you with a technique to PRACTICE.</strong></blockquote>\n<h4></h4>\n<h4><span style=\"color: #008080;\"><strong>Why</strong></span></h4>\n<blockquote><strong>Reduce potential running related injuries.</strong>\n<strong> Increase running distance &amp; speed relative to you.</strong>\n<strong> Enjoy and look forward to jogging &amp; running.</strong></blockquote>\n<h4><span style=\"color: #008080;\"><strong>Key features</strong></span></h4>\n<blockquote><strong>Determine your most balanced running posture.</strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj.png\"><img class=\"alignright wp-image-2118 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gcjj-225x300.png\" alt=\"gcjj\" width=\"169\" height=\"225\" /></a>\n<strong> Understand and accept the role of (free) gravity in your stride.</strong>\n<strong> Reduce your cost of impact and reverb to a minimum.</strong></blockquote>\n<h4></h4>\n<h4><span style=\"color: #008080;\"><strong>How it works</strong></span></h4>\n<blockquote><strong>I’ll send you your <span style=\"color: #993366;\">password</span> for a 15-20 minute <span style=\"color: #008080;\">PRE – SESSION</span> educational wrap.</strong>\n<strong> Review the education material (series of brief video’s) before seeing me (details below).</strong>\n<strong> Book a 60 minute one on one session in my Sydney studio.</strong></blockquote>\n<h4><span style=\"color: #008080;\"><strong>Your session</strong></span></h4>\n<blockquote><strong>5 minute recap of key biomechanical running <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj.jpg\"><img class=\"alignright wp-image-2117 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bjvvvvj-300x225.jpg\" alt=\"bjvvvvj\" width=\"212\" height=\"159\" /></a>efficiency features.</strong>\n<strong> Video analysis of your existing stride.</strong>\n<strong>Assess your cost of impact – landing zone in relation to your hips, foot control, relaxation and timing of your ankle, drive phase and vertical costs. </strong>\n<strong>Consider your breathing efficiency.</strong>\n<strong>Highlight features for improvement.</strong></blockquote>\n&nbsp;\n<h4><span style=\"color: #008080;\"><strong>On completion</strong></span></h4>\n<blockquote><strong>I\'ll leave you with a clear understanding of YOUR optimum running technique for continued PRACTICING.</strong>\n<strong> I’ll send you your “before &amp; after” video analysis – with full commentary.</strong>\n\n<strong>You\'ll also receive further POST -SESSION educational information. </strong>\n<strong> I’ll offer you continued feedback on your running interests.</strong></blockquote>\n<h4></h4>\n<h4></h4>\n<h4><strong><span style=\"color: #008080;\">BRAD PAMP</span> – <span style=\"color: #993366;\">Running Coach </span></strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn.jpg\"><img class=\"alignright wp-image-2115 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ubjn-169x300.jpg\" alt=\"ubjn\" width=\"169\" height=\"300\" /></a>\n<a title=\"CONTACT\" href=\"http://balancehealthprograms.com.au/contacts/\"><strong>brad@balancehealthprograms.com.au</strong></a>\n<strong>0412 487 034</strong>\n<strong>Program Package: $139 – gift vouchers available</strong></h4>','PAMPY\'S POST 15.15 - EFFORTLESS RUNNING (find it, learn it, practice it)','','inherit','closed','closed','','2111-autosave-v1','','','2015-04-13 07:01:00','2015-04-13 07:01:00','',2111,'http://balancehealthprograms.com.au/2111-autosave-v1/',0,'revision','',0),(2019,2,'2015-03-07 23:25:07','2015-03-07 23:25:07','<span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span>\r\n&nbsp;\r\n\r\nFrom my recent 28 Day Reboot Program, one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\nFor most people losing body fat is in thier interest. Well, to be more clear – to live life at their optimum stored fat volume and recruit MORE muscle fibres – which will produce greater strength – and perhaps more importantly, fire when needed most.\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\n\r\nHis results represented a drop in total % body fat – from 16.1 to 13.8%, however his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n..........you will be lead to your perfect stored fat % and increase lean muscle weight.\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote>\r\n<strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-07 23:25:07','2015-03-07 23:25:07','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2020,2,'2015-03-07 23:25:42','2015-03-07 23:25:42','<span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span>\r\nFrom my recent 28 Day Reboot Program, one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nFor most people losing body fat is in thier interest. Well, to be more clear – to live life at their optimum stored fat volume and recruit MORE muscle fibres – which will produce greater strength – and perhaps more importantly, fire when needed most.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\nHis results represented a drop in total % body fat – from 16.1 to 13.8%, however his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n..........you will be lead to your perfect stored fat % and increase lean muscle weight.\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-07 23:25:42','2015-03-07 23:25:42','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2021,2,'2015-03-07 23:26:39','2015-03-07 23:26:39','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\r\n&nbsp;\r\nFrom my recent 28 Day Reboot Program, one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nFor most people losing body fat is in thier interest. Well, to be more clear – to live life at their optimum stored fat volume and recruit MORE muscle fibres – which will produce greater strength – and perhaps more importantly, fire when needed most.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\nHis results represented a drop in total % body fat – from 16.1 to 13.8%, however his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n..........you will be lead to your perfect stored fat % and increase lean muscle weight.\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-07 23:26:39','2015-03-07 23:26:39','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2022,2,'2015-03-07 23:27:44','2015-03-07 23:27:44','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\r\nFrom my recent <strong><span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">28 Day Reboot Program</a>,</span></strong> one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nFor most people losing body fat is in thier interest. Well, to be more clear – to live life at their optimum stored fat volume and recruit MORE muscle fibres – which will produce greater strength – and perhaps more importantly, fire when needed most.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\nHis results represented a drop in total % body fat – from 16.1 to 13.8%, however his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n..........you will be lead to your perfect stored fat % and increase lean muscle weight.\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-07 23:27:44','2015-03-07 23:27:44','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2023,2,'2015-03-07 23:28:45','2015-03-07 23:28:45','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\r\n&nbsp;\r\n\r\nFrom my recent <strong><span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">28 Day Reboot Program</a>,</span></strong> one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\n\r\nFor most people losing body fat is in thier interest. Well, to be more clear – to live life at their optimum stored fat volume and recruit MORE muscle fibres – which will produce greater strength – and perhaps more importantly, fire when needed most.\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\nHis results represented a drop in total % body fat – from 16.1 to 13.8%, however his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n..........you will be lead to your perfect stored fat % and increase lean muscle weight.\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-07 23:28:45','2015-03-07 23:28:45','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2024,2,'2015-03-07 23:29:59','2015-03-07 23:29:59','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\r\n&nbsp;\r\n\r\nFrom my recent <strong><span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">28 Day Reboot Program</a>,</span></strong> one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\n\r\nFor most people losing body fat is in thier interest. Well, to be more clear – to live life at their optimum stored fat volume and recruit MORE muscle fibres – which will produce greater strength – and perhaps more importantly, fire when needed most.\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a>\r\n\r\nHis results represented a drop in total % body fat – from 16.1 to 13.8%, however his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"176\" height=\"188\" /></a>riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n..........you will be lead to your perfect stored fat % and increase lean muscle weight.\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-07 23:29:59','2015-03-07 23:29:59','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2025,2,'2015-03-07 23:30:53','2015-03-07 23:30:53','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\r\n&nbsp;\r\n\r\nFrom my recent <strong><span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">28 Day Reboot Program</a>,</span></strong> one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\n\r\nFor most people losing body fat is in thier interest. Well, to be more clear – to live life at their optimum stored fat volume and recruit MORE muscle fibres – which will produce greater strength – and perhaps more importantly, fire when needed most.\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a></strong></h3>\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a></strong></h3>\r\nHis results represented a drop in total % body fat – from 16.1 to 13.8%, however his collective weight increased from 71.5 to 71.8kg. His trunk/ limb body ration also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)\r\nAll in all a very positive result.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"176\" height=\"188\" /></a>riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n..........you will be lead to your perfect stored fat % and increase lean muscle weight.\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-07 23:30:53','2015-03-07 23:30:53','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2026,2,'2015-03-07 23:31:57','2015-03-07 23:31:57','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\r\n&nbsp;\r\n\r\nFrom my recent <strong><span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">28 Day Reboot Program</a>,</span></strong> one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total body fat and total muscle mass.\r\n\r\n&nbsp;\r\n\r\nFor most people losing body fat is in thier interest. Well, to be more clear – to live life at their optimum stored fat volume and recruit MORE muscle fibres – which will produce greater strength – and perhaps more importantly, fire when needed most.\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a></strong></h3>\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a></strong></h3>\r\n&nbsp;\r\n<blockquote><strong>His results represented a drop in total % body fat – from <span style=\"color: #008080;\">16.1 to 13.8%</span>, however his collective weight increased from <span style=\"color: #993366;\">71.5 to 71.8kg</span>. His trunk/ limb body ration also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)</strong>\r\n<strong> All in all a very positive result.</strong></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"176\" height=\"188\" /></a>riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n..........you will be lead to your perfect stored fat % and increase lean muscle weight.\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-07 23:31:57','2015-03-07 23:31:57','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2027,2,'2015-05-19 01:56:50','2015-05-19 01:56:50','&nbsp;\n<h5><em><strong>Click for </strong></em></h5>\n<h3><a href=\"http://balancehealthprograms.com.au/home-2/\"><em><strong>BRAD PAMP COACHING</strong></em></a></h3>\n&nbsp;','Slide_1','','inherit','closed','closed','','635-autosave-v1','','','2015-05-19 01:56:50','2015-05-19 01:56:50','',635,'http://balancehealthprograms.com.au/635-autosave-v1/',0,'revision','',0),(2411,2,'2015-06-29 22:12:45','2015-06-29 22:12:45','Morning Team,\r\n\r\n&nbsp;\r\nIt would be fair to assume <strong><em>muscular contraction</em></strong> – that being - in our feet, Achilles tendons, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_70011.jpg\"><img class=\"alignright wp-image-2416 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_70011-300x169.jpg\" alt=\"IMG_7001[1]\" width=\"243\" height=\"137\" /></a>calves, quads, hamstrings &amp; hips - is considered to be the main force moving and accelerating a runner forward - while on support (that being – the most balanced mid-phase posture in the run stride).\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThis could be contradicted, if we assume that <strong><em>gravity</em></strong> is in actual fact the main moving and accelerating force in running. The role of muscles then is reduced to simply regulating the direction of gravity\'s action on the body, while having a connection of support and being in the state of unstable balance (the mid-phase).\r\nThe movement of the runner on support, after it passes the mid-phase/stance is nothing <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kiddd.jpg\"><img class=\"alignright wp-image-2414 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kiddd.jpg\" alt=\"kiddd\" width=\"148\" height=\"148\" /></a>else, but tipping the body, rotating around the point of support (foot &amp; ankle). Meaning – stall tall – hold your trunk strongly enough to maintain a perfectly balanced spinal position – and then simply lean forward – ever slightly leading with your hips, and using your ankles as your pivot.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nWhile you’re falling (again holding your most upright balanced position), which should pick up pace the further you fall, I suspect at some point you’ll consider lifting one foot (your base of support) off the deck to save face planting.\r\n\r\n&nbsp;\r\n<blockquote><strong><span style=\"color: #993366;\">Your goal when running is to move forward NOT up!</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Running_Dachshund_at_the_beach.jpg\"><img class=\"alignright wp-image-2415\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Running_Dachshund_at_the_beach-300x217.jpg\" alt=\"Running_Dachshund_at_the_beach\" width=\"238\" height=\"172\" /></a></strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThe forward displacement of the runner\'s body is determined by the geometry of the falling body on support – not driving hard into the surface – pushing yourself off support. The horizontal movement (acceleration) of the body is a function of the angle of deviation of the body from its vertical position. So basically, if you wish to run faster, take your lean/ fall to a more acute angle – before your lift up your base of support to catch this fall. On <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runnnn.jpg\"><img class=\"alignright wp-image-2413 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runnnn.jpg\" alt=\"runnnn\" width=\"276\" height=\"183\" /></a>support the muscles do not work to push the body forward, they work to transform the gravity-force downward movement into a horizontal one.\r\n\r\n&nbsp;\r\nOn your next run – think of holding your posture nice and tall – and visualise falling forward (holding your perfect posture) – while minimising muscles contractions. Obviously remember to lightly but quickly lift your supporting foot off the surface.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<span style=\"color: #008080;\"><strong>The less effort, the greater the speed, the better!</strong></span></blockquote>','PAMPY’S POST 26.15 – GRAVITY & RUNNING = LESS EFFORT MORE SPEED','','publish','closed','closed','','pampys-post-26-15-gravity-running-less-effort-more-speed','','','2015-06-29 22:28:04','2015-06-29 22:28:04','',0,'http://balancehealthprograms.com.au/?p=2411',0,'post','',0),(2029,2,'2015-03-09 19:38:24','2015-03-09 19:38:24','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\n&nbsp;\n\nFrom my recent <strong><span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">28 Day Reboot Program</a>,</span></strong> one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\n\n&nbsp;\n\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total <strong>body fat</strong> and total muscle mass.\n\n&nbsp;\n\nIn my opinion, courtesy of excessive and repeated unreal food, as a nation, we\'re gaining unecessary body fat.   For most, our heath goal is usually, live life at our ideal stored fat ratio relative to our recruitment of MORE (leaner) muscle fibres – which will ultimately produce greater strength – and perhaps more importantly, muscle firing when needed most.\n\n&nbsp;\n\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\n\n&nbsp;\n\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a></strong></h3>\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a></strong></h3>\n&nbsp;\n<blockquote><strong>His results represented a drop in total % body fat – from <span style=\"color: #008080;\">16.1 to 13.8%</span>, however his collective weight increased from <span style=\"color: #993366;\">71.5 to 71.8kg</span>. His trunk/ limb body ratio also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)</strong>\n<strong> All in all a very positive result.</strong></blockquote>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\n1) reducing foods producing gut inflammation - excessive wheat products, preservative <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"176\" height=\"188\" /></a>riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\n\n<strong>If we practice the 4 steps above, you can expect to be lead to your perfect stored fat % and optimum muscle integrity.\n</strong>\n\n&nbsp;\n\n&nbsp;\n\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\n<blockquote><strong>• increased protein synthesis, and</strong>\n<strong>• increased hydration.</strong></blockquote>\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\n\nThx Woody\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-autosave-v1','','','2015-03-09 19:38:24','2015-03-09 19:38:24','',2018,'http://balancehealthprograms.com.au/2018-autosave-v1/',0,'revision','',0),(2030,2,'2015-03-09 19:38:27','2015-03-09 19:38:27','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\r\n&nbsp;\r\n\r\nFrom my recent <strong><span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">28 Day Reboot Program</a>,</span></strong> one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total <strong>body fat</strong> and total muscle mass.\r\n\r\n&nbsp;\r\n\r\nIn my opinion, courtesy of excessive and repeated unreal food, as a nation, we\'re gaining unecessary body fat.   For most, our heath goal is usually, live life at our ideal stored fat ratio relative to our recruitment of MORE (leaner) muscle fibres – which will ultimately produce greater strength – and perhaps more importantly, muscle firing when needed most.\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a></strong></h3>\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a></strong></h3>\r\n&nbsp;\r\n<blockquote><strong>His results represented a drop in total % body fat – from <span style=\"color: #008080;\">16.1 to 13.8%</span>, however his collective weight increased from <span style=\"color: #993366;\">71.5 to 71.8kg</span>. His trunk/ limb body ratio also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)</strong>\r\n<strong> All in all a very positive result.</strong></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"176\" height=\"188\" /></a>riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n\r\n<strong>If we practice the 4 steps above, you can expect to be lead to your perfect stored fat % and optimum muscle integrity.\r\n</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\n\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-09 19:38:27','2015-03-09 19:38:27','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2031,2,'2015-03-09 19:41:20','2015-03-09 19:41:20','<h5><span style=\"color: #993366;\"><strong>What is your optimum stored body fat ratio? <a style=\"color: #993366;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\"><img class=\"alignright wp-image-2000 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/deza.jpg\" alt=\"deza\" width=\"222\" height=\"254\" /></a></strong></span>\r\n<span style=\"color: #993366;\"><strong>Does it matter?</strong></span>\r\n<span style=\"color: #993366;\"><strong>Does muscle weigh more than fat?</strong></span></h5>\r\n&nbsp;\r\n\r\nFrom my recent <strong><span style=\"color: #008080;\"><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">28 Day Reboot Program</a>,</span></strong> one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.\r\n\r\n&nbsp;\r\n\r\nA DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard in Body Composition and Bone Density. A DEXA scan is a quick, and non-invasive way to accurately and reliably measure bone mineral density, total <strong>body fat</strong> and total muscle mass.\r\n\r\n&nbsp;\r\n\r\nIn my opinion, courtesy of excessive and repeated unreal food, as a nation, we\'re gaining unecessary body fat.   For most, our heath goal is usually, live life at our ideal stored fat ratio relative to our recruitment of MORE (leaner) muscle fibres – which will ultimately produce greater strength – and perhaps more importantly, muscle firing when needed most.\r\n\r\n&nbsp;\r\n\r\nBack to Woody. He did not need to lose weight. He joined my “real food month” to clean up his health. He sits for a living, loves cola drinks and enjoys the odd cancer stick.\r\n\r\n&nbsp;\r\n\r\nArmed ONLY with a mix of real food and the odd set of push ups, below represents his DEXA scan before and after results.\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/19Jan_2.pdfWOODY-1.pdf\">19Jan_2.pdfWOODY 1</a></strong></h3>\r\n<h3><strong><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/16Feb_2.pdfWOODY-2.pdf\">16Feb_2.pdfWOODY 2</a></strong></h3>\r\n&nbsp;\r\n<blockquote><strong>His results represented a drop in total % body fat – from <span style=\"color: #008080;\">16.1 to 13.8%</span>, however his collective weight increased from <span style=\"color: #993366;\">71.5 to 71.8kg</span>. His trunk/ limb body ratio also changed from 1.04 to 0.95cm – meaning he dropped fat around his waist (nice one!)</strong>\r\n<strong> All in all a very positive result.</strong></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Quick summary: for 95% of us, if we practice:</strong></span>\r\n1) reducing foods producing gut inflammation - excessive wheat products, preservative <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"176\" height=\"188\" /></a>riddled unreal food, excessive and repeated alcohol &amp; refined sugar.\r\n2) reducing insulin spikes - refined sugar, high fructose corn syrup, and excessive protein.\r\n3) moving aerobically as often as life permits - lots of \"your\" conversational pace movement.\r\n4) load bearing resistance training - body weight or loaded weights placing controlled strain on muscle fibres.\r\n\r\n<strong><span style=\"color: #008080;\">If we practice the 4 steps above, you can expect to be lead to your perfect stored fat % and optimum muscle integrity.</span>\r\n</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Muscles placed under repeated strain gain scale weight because:</span></strong>\r\n<blockquote><strong>• increased protein synthesis, and</strong>\r\n<strong>• increased hydration.</strong></blockquote>\r\nAll Woody changed in 28 days was avoiding wheat &amp; sugar based processed choices. He gave zero consideration to food volume, and ate real earthy food only when he was hungry. He punched out a few body weight exercises a few times a week, and had the odd kick of the footy.\r\n\r\nThx Woody\r\nBP','PAMPY\'S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?','','inherit','closed','closed','','2018-revision-v1','','','2015-03-09 19:41:20','2015-03-09 19:41:20','',2018,'http://balancehealthprograms.com.au/2018-revision-v1/',0,'revision','',0),(2034,2,'2015-03-11 21:07:35','2015-03-11 21:07:35','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <a title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> will direct you to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n\r\n&nbsp;\r\nIt can answer the question - have you got control of your ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\nSo how then do you know if what you’re consuming is well balanced?\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\nPOOP CHART','PAMPY\'S POOST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-11 21:07:35','2015-03-11 21:07:35','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2035,2,'2015-03-11 21:08:43','2015-03-11 21:08:43','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <a title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> will direct you to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\nIt can answer the question - have you got control of your ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\nSo how then do you know if what you’re consuming is well balanced?\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\nPOOP CHART','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-11 21:08:43','2015-03-11 21:08:43','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2036,2,'2015-03-15 21:50:05','2015-03-15 21:50:05','Welcome to another post,\n\n&nbsp;\n\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\n\n&nbsp;\n\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have I got control of my ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\n\n&nbsp;\n\n<span style=\"color: #008080;\"><strong>So how then do you know if what you’re consuming is well balanced?</strong></span>\n\nWell......you could simply ask yourself the following questions:\nAm I often tired at 11am &amp; 3pm?\nAm I often hungry within 5 hours of a main meal?\nAm I often drawn towards sugary hits?\nAm I often challenged with a bloated or aching gut?\nAm I over my most comfortable weight?\nDo I get sh^tty with people before 11am?\netc, etc\n\n&nbsp;\n\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\n\n&nbsp;\n\nAnother way is to simply take a quick peek at your stools.\nHere’s a quick (uneducated) guide towards poo analysis.\n\n&nbsp;\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4 (see below), it may be your food choices could be improved. Of course your GP or Naturopath would be a good place to start.</blockquote>\n&nbsp;\n<h5><span style=\"color: #008080;\"><strong>KNOW YOUR STOOLS</strong></span></h5>\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignright wp-image-2037 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"223\" height=\"291\" /></a>Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\nAlso considered healthy, but perhaps additional fibre cold be considered.\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – essentially depleted of  minerals. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\nBP\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-autosave-v1','','','2015-03-15 21:50:05','2015-03-15 21:50:05','',2033,'http://balancehealthprograms.com.au/2033-autosave-v1/',0,'revision','',0),(2037,2,'2015-03-11 21:15:30','2015-03-11 21:15:30','','brist shit','','inherit','closed','closed','','brist-shit','','','2015-03-11 21:15:30','2015-03-11 21:15:30','',2033,'http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png',0,'attachment','image/png',0),(2038,2,'2015-03-11 21:17:24','2015-03-11 21:17:24','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <a title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> will direct you to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\nIt can answer the question - have you got control of your ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\nSo how then do you know if what you’re consuming is well balanced?\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n\r\nPOOP CHART\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignnone  wp-image-2037\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"233\" height=\"304\" /></a>\r\n\r\nNOTE – for the most part, if your stools don’t match Type 4&amp;5, it may be in your best interests to visit your GP or Naturopath.\r\n\r\n&nbsp;\r\nType 1: Separate hard lumps, like nuts\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\nType 2: Sausage-like but lumpy\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n\r\n&nbsp;\r\nType 3: Like a sausage but with cracks in the surface\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n\r\n&nbsp;\r\nType 4: Like a sausage or snake, smooth and soft\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n\r\n&nbsp;\r\nType 5: Soft blobs with clear-cut edges\r\nAlso considered healthy.\r\n\r\n&nbsp;\r\nType 6: Fluffy pieces with ragged edges, a mushy stool\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\nType 7: Watery, no solid pieces\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – most minerals gone. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n&nbsp;','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-11 21:17:24','2015-03-11 21:17:24','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2039,2,'2015-03-11 21:23:53','2015-03-11 21:23:53','','gpop','','inherit','closed','closed','','gpop','','','2015-03-11 21:23:53','2015-03-11 21:23:53','',2033,'http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg',0,'attachment','image/jpeg',0),(2040,2,'2015-03-11 21:24:09','2015-03-11 21:24:09','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\n\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have you got control of your ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\n<strong>So how then do you know if what you’re consuming is well balanced?</strong>\r\n\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>POOP CHART</strong></span></h5>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignnone  wp-image-2037\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"233\" height=\"304\" /></a>\r\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4&amp;5, it may be in your best interests to visit your GP or Naturopath.</blockquote>\r\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\r\nAlso considered healthy.\r\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – most minerals gone. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-11 21:24:09','2015-03-11 21:24:09','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),(2042,2,'2015-03-11 21:27:12','2015-03-11 21:27:12','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\n\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have you got control of your ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\n<strong>So how then do you know if what you’re consuming is well balanced?</strong>\r\n\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4&amp;5, it may be in your best interests to visit your GP or Naturopath.\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignright wp-image-2037 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"223\" height=\"291\" /></a>Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\r\nAlso considered healthy.\r\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – most minerals gone. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','inherit','closed','closed','','2033-revision-v1','','','2015-03-11 21:27:12','2015-03-11 21:27:12','',2033,'http://balancehealthprograms.com.au/2033-revision-v1/',0,'revision','',0),