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left;\"> </h1>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";d:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";d:800;s:7:\"timeout\";d:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";d:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:5:\"500px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";d:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24dcc2e2865\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:6:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:4:\"grid\";i:5;s:4:\"cell\";i:0;s:2:\"id\";i:9;s:9:\"widget_id\";s:36:\"97009735-a224-4a5b-8b89-0906860fad0c\";s:5:\"style\";a:2:{s:27:\"background_image_attachment\";b:0;s:18:\"background_display\";s:4:\"tile\";}}}i:10;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:701:\"<h1>Method 1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max 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Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:5:\"100px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";d:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24dd280ceca\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:6:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:4:\"grid\";i:6;s:4:\"cell\";i:0;s:2:\"id\";i:11;s:9:\"widget_id\";s:36:\"97009735-a224-4a5b-8b89-0906860fad0c\";s:5:\"style\";a:2:{s:27:\"background_image_attachment\";b:0;s:18:\"background_display\";s:4:\"tile\";}}}i:12;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:1849:\"<h1><span style=\"color: #ffffff;\">Method 2 - Lifestyle Analysis Method (LAM)</span></h1><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5><h5><span style=\"color: #ffffff;\">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">f) You know you\'re currently challenged with lifestyle stress; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve been largely healthy for two years; add 5 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI, in heart rate beats per 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style=\"text-align: center;\"> </h1><p> </p><h1 style=\"text-align: center;\"><span style=\"color: #1b7000;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-number-3-md.png\"><img class=\"alignnone  wp-image-4553\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blue-number-3-md.png\" alt=\"blue-number-3-md\" width=\"266\" height=\"266\" 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style=\"text-align: left;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/1cc.png\"><img class=\"  wp-image-4550 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/1cc-300x300.png\" alt=\"1cc\" width=\"245\" height=\"245\" 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width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max 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style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 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minute?</span></h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1e73be\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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#ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">b) Pick up effort to 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style=\"color: #cf2525;\">You\'re lead to your \'best\' weight. </span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re moving faster at your DTI.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re free of injury &amp; illness.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re psyched for your next session.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort.</h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1b7000\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"38px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24d0cda466c\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:5;s:4:\"cell\";i:0;s:2:\"id\";i:9;s:9:\"widget_id\";s:36:\"71b00a7c-db83-4e7e-92bd-66e28153bf17\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:10;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:1849:\"<h1><span style=\"color: #ffffff;\">Method 2 - Lifestyle Analysis Method (LAM)</span></h1><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5><h5><span style=\"color: #ffffff;\">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">f) You know you\'re currently challenged with lifestyle stress; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve been largely healthy for two years; add 5 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI, in heart rate beats per minute?</span></h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1e73be\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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#ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">b) Pick up effort to 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style=\"color: #cf2525;\">Minimal sugar, and, or, alcohol cravings.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You sleep soundly.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">Loads of lifestyle energy.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re tolerant of 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style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/1cc.png\"><img class=\"  wp-image-4550 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/1cc-300x300.png\" alt=\"1cc\" width=\"245\" height=\"245\" 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src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max 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health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 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healthy. </span></h5><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span 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style=\"color: #cf2525;\">You\'re lead to your \'best\' weight. </span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re moving faster at your DTI.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re free of injury &amp; illness.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re psyched for your next session.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"> </h1><h1 style=\"text-align: left;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/1cc.png\"><img class=\"  wp-image-4550 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/1cc-300x300.png\" alt=\"1cc\" width=\"245\" height=\"245\" 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Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:5:\"500px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";d:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24dcc2e2865\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:6:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:4:\"grid\";i:5;s:4:\"cell\";i:0;s:2:\"id\";i:9;s:9:\"widget_id\";s:36:\"97009735-a224-4a5b-8b89-0906860fad0c\";s:5:\"style\";a:2:{s:27:\"background_image_attachment\";b:0;s:18:\"background_display\";s:4:\"tile\";}}}i:10;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:701:\"<h1>Method 1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort.</h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1b7000\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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style=\"color: #1b7000;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2-e1512365069495.png\"><img class=\"alignnone size-full wp-image-4552\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2-e1512365069495.png\" alt=\"2\" width=\"256\" height=\"256\" 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health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 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healthy. </span></h5><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span 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style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 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#ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">b) Pick up effort to 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style=\"color: #cf2525;\">You\'re lead to your \'best\' weight. </span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re moving faster at your DTI.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re free of injury &amp; illness.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re psyched for your next 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1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max 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Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"38px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24d0cda466c\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:5;s:4:\"cell\";i:0;s:2:\"id\";i:9;s:9:\"widget_id\";s:36:\"71b00a7c-db83-4e7e-92bd-66e28153bf17\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:10;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:1860:\"<h1><span style=\"color: #ffffff;\">Method 2 - Lifestyle Analysis Method (LAM)</span></h1><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5> </h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5><h5><span style=\"color: #ffffff;\">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">f) You know you\'re currently challenged with lifestyle stress; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve been largely healthy for two years; add 5 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI, in heart rate beats per 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healthy. </span></h5><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">b) Pick up effort to \'your\' 70% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">c) Pick it up to \'your\' 90% of perceived max 30-minute effort = 5 minutes [you\'re working hard now]</span></h5><h5><span style=\"color: #ffffff;\">d) Now take yourself to your most uncomfortable, but sustainable effort = 5 minutes [this will sting!]</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your Heart Rate at the completion of your max 5-minute effort = HR </span></h5><h5><span style=\"color: #ffffff;\">e) Calculate 83% of the number above = This is your DTI</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your 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style=\"color: #cf2525;\">Minimal sugar, and, or, alcohol cravings.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You sleep soundly.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">Loads of lifestyle energy.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re tolerant of dickheads.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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style=\"color: #cf2525;\">You\'re lead to your \'best\' weight. </span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re moving faster at your DTI.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re free of injury &amp; illness.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re psyched for your next session.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"50px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24c88754ac5\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:1;s:2:\"id\";i:7;s:9:\"widget_id\";s:36:\"11c3fc5f-cc1c-4ccf-9526-3b01e2e44769\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:8;a:14:{s:5:\"image\";i:4547;s:14:\"image_fallback\";s:0:\"\";s:4:\"size\";s:4:\"full\";s:5:\"align\";s:6:\"center\";s:5:\"title\";s:0:\"\";s:14:\"title_position\";s:6:\"hidden\";s:3:\"alt\";s:0:\"\";s:3:\"url\";s:0:\"\";s:5:\"bound\";b:1;s:12:\"_sow_form_id\";s:13:\"5a24c97fb1e7d\";s:19:\"eds_animation_class\";s:0:\"\";s:10:\"new_window\";b:0;s:10:\"full_width\";b:0;s:11:\"panels_info\";a:7:{s:5:\"class\";s:30:\"SiteOrigin_Widget_Image_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:2;s:2:\"id\";i:8;s:9:\"widget_id\";s:36:\"863711a1-e331-4a25-9d07-c36c5d0c79d3\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:9;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:729:\"<h1>Method 1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort, whatever pace that yeilds. </h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";d:100;s:5:\"color\";s:7:\"#1b7000\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";d:800;s:7:\"timeout\";d:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";d:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"38px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";d:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24d0cda466c\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:6:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:4:\"grid\";i:5;s:4:\"cell\";i:0;s:2:\"id\";i:9;s:9:\"widget_id\";s:36:\"71b00a7c-db83-4e7e-92bd-66e28153bf17\";s:5:\"style\";a:2:{s:27:\"background_image_attachment\";b:0;s:18:\"background_display\";s:4:\"tile\";}}}i:10;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:1860:\"<h1><span style=\"color: #ffffff;\">Method 2 - Lifestyle Analysis Method (LAM)</span></h1><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5> </h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5><h5><span style=\"color: #ffffff;\">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">f) You know you\'re currently challenged with lifestyle stress; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve been largely healthy for two years; add 5 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI, in heart rate beats per 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style=\"color: #cf2525;\">Minimal sugar, and, or, alcohol cravings.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You sleep soundly.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">Loads of lifestyle energy.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re tolerant of dickheads.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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style=\"color: #cf2525;\">You\'re lead to your \'best\' weight. </span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re moving faster at your DTI.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re free of injury &amp; illness.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re psyched for your next session.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"50px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24c88754ac5\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:1;s:2:\"id\";i:7;s:9:\"widget_id\";s:36:\"11c3fc5f-cc1c-4ccf-9526-3b01e2e44769\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:8;a:14:{s:5:\"image\";i:4547;s:14:\"image_fallback\";s:0:\"\";s:4:\"size\";s:4:\"full\";s:5:\"align\";s:6:\"center\";s:5:\"title\";s:0:\"\";s:14:\"title_position\";s:6:\"hidden\";s:3:\"alt\";s:0:\"\";s:3:\"url\";s:0:\"\";s:5:\"bound\";b:1;s:12:\"_sow_form_id\";s:13:\"5a24c97fb1e7d\";s:19:\"eds_animation_class\";s:0:\"\";s:10:\"new_window\";b:0;s:10:\"full_width\";b:0;s:11:\"panels_info\";a:7:{s:5:\"class\";s:30:\"SiteOrigin_Widget_Image_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:2;s:2:\"id\";i:8;s:9:\"widget_id\";s:36:\"863711a1-e331-4a25-9d07-c36c5d0c79d3\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:9;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:729:\"<h1>Method 1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort, whatever pace that yeilds. </h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1b7000\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"38px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24d0cda466c\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:5;s:4:\"cell\";i:0;s:2:\"id\";i:9;s:9:\"widget_id\";s:36:\"71b00a7c-db83-4e7e-92bd-66e28153bf17\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:10;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:1860:\"<h1><span style=\"color: #ffffff;\">Method 2 - Lifestyle Analysis Method (LAM)</span></h1><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5> </h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5><h5><span style=\"color: #ffffff;\">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">f) You know you\'re currently challenged with lifestyle stress; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve been largely healthy for two years; add 5 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI, in heart rate beats per 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#ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">b) Pick up effort to \'your\' 70% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">c) Pick it up to \'your\' 90% of perceived max 30-minute effort = 5 minutes [you\'re working hard now]</span></h5><h5><span style=\"color: #ffffff;\">d) Now take yourself to your most uncomfortable, but sustainable effort = 5 minutes [this will sting!]</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your Heart Rate at the completion of your max 5-minute effort = HR </span></h5><h5><span style=\"color: #ffffff;\">e) Calculate 83% of the number above = This is your DTI</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI? in heart rate beats per 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style=\"color: #cf2525;\">Minimal sugar, and, or, alcohol cravings.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You sleep soundly.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">Loads of lifestyle energy.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re tolerant of dickheads.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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style=\"color: #cf2525;\">You\'re lead to your \'best\' weight. </span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re moving faster at your DTI.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re free of injury &amp; illness.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re psyched for your next session.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"50px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24c88754ac5\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:1;s:2:\"id\";i:7;s:9:\"widget_id\";s:36:\"11c3fc5f-cc1c-4ccf-9526-3b01e2e44769\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:8;a:14:{s:5:\"image\";i:4547;s:14:\"image_fallback\";s:0:\"\";s:4:\"size\";s:4:\"full\";s:5:\"align\";s:6:\"center\";s:5:\"title\";s:0:\"\";s:14:\"title_position\";s:6:\"hidden\";s:3:\"alt\";s:0:\"\";s:3:\"url\";s:0:\"\";s:5:\"bound\";b:1;s:12:\"_sow_form_id\";s:13:\"5a24c97fb1e7d\";s:19:\"eds_animation_class\";s:0:\"\";s:10:\"new_window\";b:0;s:10:\"full_width\";b:0;s:11:\"panels_info\";a:7:{s:5:\"class\";s:30:\"SiteOrigin_Widget_Image_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:2;s:2:\"id\";i:8;s:9:\"widget_id\";s:36:\"863711a1-e331-4a25-9d07-c36c5d0c79d3\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:9;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:729:\"<h1>Method 1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort, whatever pace that yeilds. </h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1b7000\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"38px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24d0cda466c\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:5;s:4:\"cell\";i:0;s:2:\"id\";i:9;s:9:\"widget_id\";s:36:\"71b00a7c-db83-4e7e-92bd-66e28153bf17\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:10;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:1860:\"<h1><span style=\"color: #ffffff;\">Method 2 - Lifestyle Analysis Method (LAM)</span></h1><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5> </h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; 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#ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">b) Pick up effort to 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alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><h5>Let\'s say you\'re walking, jogging, or running.</h5><h5>Now, if I ask you to work as hard as you can, holding \'your\' maximum sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10), again, for 20 minutes, regardless of your pace!</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort, whatever pace that yeilds.</h5><h2> </h2><h2 style=\"text-align: center;\"><em>That\'s it!  Check out quick DTI facts below, click your program, and get 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src=\"http://balancehealthprograms.com.au/wp-content/uploads/mllm-300x169.jpg\" alt=\"mllm\" width=\"300\" height=\"169\" /></a></h5><h5>What you need: An honest sense of your lifestyle &amp; health.</h5><h5>Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</h5><h5> </h5><h5>Questions</h5><h5>a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</h5><h5>b) If you\'ve suffered major illness within the last five years; minus 6 =</h5><h5>c) You\'ve been largely sedentary over the past two years; minus 3 =</h5><h5>d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</h5><h5>e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</h5><h5>f) You know you\'re currently challenged with lifestyle stress; minus 3 =</h5><h5>g) You\'ve been largely healthy for two years; add 5 =</h5><h5>h) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</h5><h5> </h5><h2 style=\"text-align: center;\"><em>What is your DTI, in heart rate beats per minute? </em></h2><h2 style=\"text-align: center;\"><em>Scan DTI Facts below, click your program, and START!</em></h2><p> </p>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1e73be\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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field would be best.</h5><h5> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgfg.jpg\"><img class=\" size-medium wp-image-4580 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgfg-300x210.jpg\" alt=\"fgfg\" width=\"300\" height=\"210\" /></a></h5><h5>We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute. </h5><h5> </h5><h5>a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</h5><h5>b) Pick up effort to \'your\' 70% of perceived max 30-minute effort = 10 minutes</h5><h5>c) Pick it up to \'your\' 90% of perceived max 30-minute effort = 5 minutes [you\'re working hard now]</h5><h5>d) Now take yourself to your most uncomfortable, but sustainable effort = 5 minutes [this will sting!]</h5><h5> </h5><h5>What is your Heart Rate at the completion of your max 5-minute effort = HR</h5><h5>e) Calculate 83% of the number above = This is your 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field would be best.</h5><h5> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fgfg.jpg\"><img class=\" size-medium wp-image-4580 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fgfg-300x210.jpg\" alt=\"fgfg\" width=\"300\" height=\"210\" /></a></h5><h5>We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute. </h5><h5> </h5><h5>a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</h5><h5>b) Pick up effort to \'your\' 70% of perceived max 30-minute effort = 10 minutes</h5><h5>c) Pick it up to \'your\' 90% of perceived max 30-minute effort = 5 minutes [you\'re working hard now]</h5><h5>d) Now take yourself to your most uncomfortable, but sustainable effort = 5 minutes [this will sting!]</h5><h5> </h5><h5>What is your Heart Rate at the completion of your max 5-minute effort = HR</h5><h5>e) Calculate 83% of the number above = This is your 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style=\"color: #cf2525;\">Minimal sugar, and, or, alcohol cravings.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You sleep soundly.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">Loads of lifestyle energy.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re tolerant of dickheads.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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style=\"color: #cf2525;\">You\'re lead to your \'best\' weight. </span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re moving faster at your DTI.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re free of injury &amp; illness.</span></h3><h3><span style=\"color: #cf2525;\"> </span></h3><h3><span style=\"color: #cf2525;\">You\'re psyched for your next session.</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#d8d8d8\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"50px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24c88754ac5\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:1;s:2:\"id\";i:7;s:9:\"widget_id\";s:36:\"11c3fc5f-cc1c-4ccf-9526-3b01e2e44769\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:8;a:14:{s:5:\"image\";i:4547;s:14:\"image_fallback\";s:0:\"\";s:4:\"size\";s:4:\"full\";s:5:\"align\";s:6:\"center\";s:5:\"title\";s:0:\"\";s:14:\"title_position\";s:6:\"hidden\";s:3:\"alt\";s:0:\"\";s:3:\"url\";s:0:\"\";s:5:\"bound\";b:1;s:12:\"_sow_form_id\";s:13:\"5a24c97fb1e7d\";s:19:\"eds_animation_class\";s:0:\"\";s:10:\"new_window\";b:0;s:10:\"full_width\";b:0;s:11:\"panels_info\";a:7:{s:5:\"class\";s:30:\"SiteOrigin_Widget_Image_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:2;s:2:\"id\";i:8;s:9:\"widget_id\";s:36:\"863711a1-e331-4a25-9d07-c36c5d0c79d3\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:9;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:729:\"<h1>Method 1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort, whatever pace that yeilds. </h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1b7000\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"38px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24d0cda466c\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:5;s:4:\"cell\";i:0;s:2:\"id\";i:9;s:9:\"widget_id\";s:36:\"71b00a7c-db83-4e7e-92bd-66e28153bf17\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:10;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:1860:\"<h1><span style=\"color: #ffffff;\">Method 2 - Lifestyle Analysis Method (LAM)</span></h1><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5> </h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5><h5><span style=\"color: #ffffff;\">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">f) You know you\'re currently challenged with lifestyle stress; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve been largely healthy for two years; add 5 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI, in heart rate beats per 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1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort, whatever pace that yeilds. 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Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"38px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24d0cda466c\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:5;s:4:\"cell\";i:0;s:2:\"id\";i:9;s:9:\"widget_id\";s:36:\"71b00a7c-db83-4e7e-92bd-66e28153bf17\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:10;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:1860:\"<h1><span style=\"color: #ffffff;\">Method 2 - Lifestyle Analysis Method (LAM)</span></h1><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\"><img class=\"alignright wp-image-3627\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-ekg-ecg-heart-beat-300x278.jpg\" alt=\"heart-rate-ekg-ecg-heart-beat\" width=\"177\" height=\"164\" /></span></h5><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5> </h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5><h5><span style=\"color: #ffffff;\">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">f) You know you\'re currently challenged with lifestyle stress; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve been largely healthy for two years; add 5 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI, in heart rate beats per 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#ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">b) Pick up effort to 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style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/key-point.jpg\"><img class=\" size-medium wp-image-4522 alignleft\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/key-point-300x300.jpg\" alt=\"key point\" width=\"300\" height=\"300\" /></a></h1><h1 style=\"text-align: center;\"> </h1><h1 style=\"text-align: center;\"><span style=\"color: #cf2525;\">Determine \'your\' best Training Zone </span></h1><h4 style=\"text-align: center;\"> </h4><h4 style=\"text-align: center;\"><span style=\"color: #cf2525;\">Your <strong><span style=\"color: #000000;\">D</span></strong>efault <strong><span style=\"color: #000000;\">T</span></strong>raining <span style=\"color: #000000;\"><strong>Z</strong></span>one 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1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort, whatever pace that yeilds. 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class=\" size-medium wp-image-4577 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mllm-300x169.jpg\" alt=\"mllm\" width=\"300\" height=\"169\" /></a></span></h5><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5> </h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5><h5><span style=\"color: #ffffff;\">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">f) You know you\'re currently challenged with lifestyle stress; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve been largely healthy for two years; add 5 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI, in heart rate beats per 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healthy. </span></h5><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">b) Pick up effort to \'your\' 70% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">c) Pick it up to \'your\' 90% of perceived max 30-minute effort = 5 minutes [you\'re working hard now]</span></h5><h5><span style=\"color: #ffffff;\">d) Now take yourself to your most uncomfortable, but sustainable effort = 5 minutes [this will sting!]</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your Heart Rate at the completion of your max 5-minute effort = HR </span></h5><h5><span style=\"color: #ffffff;\">e) Calculate 83% of the number above = This is your DTI</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI? in heart rate beats per 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</span></h3>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#ffffff\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open Sans:300\";s:13:\"heading_color\";s:7:\"#FFFFFF\";s:12:\"heading_size\";s:4:\"50px\";s:17:\"heading_size_unit\";s:2:\"px\";s:7:\"fittext\";b:1;s:14:\"heading_shadow\";i:0;s:9:\"text_size\";s:4:\"16px\";s:14:\"text_size_unit\";s:2:\"px\";s:10:\"text_color\";s:7:\"#F6F6F6\";s:24:\"so_field_container_state\";s:4:\"open\";}s:12:\"_sow_form_id\";s:13:\"5a24c88754ac5\";s:19:\"eds_animation_class\";s:0:\"\";s:11:\"panels_info\";a:7:{s:5:\"class\";s:29:\"SiteOrigin_Widget_Hero_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:1;s:2:\"id\";i:7;s:9:\"widget_id\";s:36:\"11c3fc5f-cc1c-4ccf-9526-3b01e2e44769\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:8;a:14:{s:5:\"image\";i:4547;s:14:\"image_fallback\";s:0:\"\";s:4:\"size\";s:4:\"full\";s:5:\"align\";s:6:\"center\";s:5:\"title\";s:0:\"\";s:14:\"title_position\";s:6:\"hidden\";s:3:\"alt\";s:0:\"\";s:3:\"url\";s:0:\"\";s:5:\"bound\";b:1;s:12:\"_sow_form_id\";s:13:\"5a24c97fb1e7d\";s:19:\"eds_animation_class\";s:0:\"\";s:10:\"new_window\";b:0;s:10:\"full_width\";b:0;s:11:\"panels_info\";a:7:{s:5:\"class\";s:30:\"SiteOrigin_Widget_Image_Widget\";s:3:\"raw\";b:0;s:4:\"grid\";i:4;s:4:\"cell\";i:2;s:2:\"id\";i:8;s:9:\"widget_id\";s:36:\"863711a1-e331-4a25-9d07-c36c5d0c79d3\";s:5:\"style\";a:1:{s:18:\"background_display\";s:4:\"tile\";}}}i:9;a:6:{s:6:\"frames\";a:1:{i:0;a:4:{s:7:\"content\";s:729:\"<h1>Method 1 - Perceived Effort</h1><h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/60.png\"><img class=\" size-medium wp-image-4301 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/60-300x169.png\" alt=\"60\" width=\"300\" height=\"169\" /></a></h5><h5> </h5><h5>What do you need: Zip</h5><p> </p><h5>Lets say you\'re walking, jogging, running or sprinting.</h5><p> </p><h5>If I ask you to work as hard as you can, holding \'your\' max sustainable effort/pace for 20 minutes; we\'ll call this \'your\' 100% effort (10/10) -again, for 20 minutes.</h5><h5> </h5><h5>Your Default Training Intensity (DTI) is \'your\' perceived 60% (6/10)/ of your 20-minute max effort, whatever pace that yeilds. </h5>\";s:23:\"content_selected_editor\";s:7:\"tinymce\";s:10:\"background\";a:9:{s:5:\"image\";i:0;s:14:\"image_fallback\";s:0:\"\";s:10:\"image_type\";s:5:\"cover\";s:7:\"opacity\";i:100;s:5:\"color\";s:7:\"#1b7000\";s:3:\"url\";s:0:\"\";s:24:\"so_field_container_state\";s:4:\"open\";s:10:\"new_window\";b:0;s:6:\"videos\";a:0:{}}s:7:\"buttons\";a:0:{}}}s:8:\"controls\";a:7:{s:5:\"speed\";i:800;s:7:\"timeout\";i:8000;s:13:\"nav_color_hex\";s:7:\"#FFFFFF\";s:9:\"nav_style\";s:4:\"thin\";s:8:\"nav_size\";i:25;s:5:\"swipe\";b:1;s:24:\"so_field_container_state\";s:4:\"open\";}s:6:\"design\";a:20:{s:6:\"height\";b:0;s:11:\"height_unit\";s:2:\"px\";s:7:\"padding\";s:4:\"50px\";s:12:\"padding_unit\";s:2:\"px\";s:17:\"extra_top_padding\";s:3:\"0px\";s:22:\"extra_top_padding_unit\";s:2:\"px\";s:13:\"padding_sides\";s:4:\"20px\";s:18:\"padding_sides_unit\";s:2:\"px\";s:5:\"width\";s:6:\"1280px\";s:10:\"width_unit\";s:2:\"px\";s:12:\"heading_font\";s:13:\"Open 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href=\"http://balancehealthprograms.com.au/wp-content/uploads/mllm.jpg\"><img class=\" size-medium wp-image-4577 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mllm-300x169.jpg\" alt=\"mllm\" width=\"300\" height=\"169\" /></a></span></h5><h5><span style=\"color: #ffffff;\">What you need: An honest sense of your lifestyle &amp; health.</span></h5><h5><span style=\"color: #ffffff;\">Purpose: Determine your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">Questions</span></h5><h5><span style=\"color: #ffffff;\">a) 183 minus your Age = (This is your Heart Rate in Beats per Minute)</span></h5><h5><span style=\"color: #ffffff;\">b) If you\'ve suffered major illness within the last five years; minus 6 =</span></h5><h5><span style=\"color: #ffffff;\">c) You\'ve been largely sedentary over the past two years; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">d) You have suffered more than one cold &amp; flu over the past 12 months; minus 2 =</span></h5><h5><span style=\"color: #ffffff;\">e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">f) You know you\'re currently challenged with lifestyle stress; minus 3 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve been largely healthy for two years; add 5 =</span></h5><h5><span style=\"color: #ffffff;\">g) You\'ve exercised regularly for three years; add 3 = (This number, your HR, is your DTI)</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI, in heart rate beats per 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healthy. </span></h5><p><span style=\"color: #ffffff;\"> </span></p><h5><span style=\"color: #ffffff;\">What do you need: Heart Rate Monitor, Stop Watch, and GPS tracking would be handy.</span></h5><h5><span style=\"color: #ffffff;\">A grassy flat playing field would be best.</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">We are determining your Default Training Intensity (DTI) presented in Heart Rate Beats per Minute.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720.jpg\"><img class=\"  wp-image-4555 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/track-1109707_960_720-300x200.jpg\" alt=\"track-1109707_960_720\" width=\"279\" height=\"186\" /></a></span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">a) Wearing your HRM, warm up at \'your\' super easy 50% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">b) Pick up effort to \'your\' 70% of perceived max 30-minute effort = 10 minutes</span></h5><h5><span style=\"color: #ffffff;\">c) Pick it up to \'your\' 90% of perceived max 30-minute effort = 5 minutes [you\'re working hard now]</span></h5><h5><span style=\"color: #ffffff;\">d) Now take yourself to your most uncomfortable, but sustainable effort = 5 minutes [this will sting!]</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your Heart Rate at the completion of your max 5-minute effort = HR </span></h5><h5><span style=\"color: #ffffff;\">e) Calculate 83% of the number above = This is your DTI</span></h5><h5><span style=\"color: #ffffff;\"> </span></h5><h5><span style=\"color: #ffffff;\">What is your DTI? in heart rate beats per 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