<h4><span style="color: #993366;"><strong>My Programs Will:</strong></span></h4>
<h5 style="padding-left: 30px;"><span style="color: #000000;"><strong><img class="alignleft  wp-image-676" style="margin: 3px 2px;" alt="arrow_bullet[1]" src="http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif" width="16" height="16" />   Safely lead you to your goal<a href="http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg"><img class=" wp-image-1315 alignright" alt="IMG_4707" src="http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg" width="162" height="216" /></a></strong></span></h5>
<h5 style="padding-left: 30px;"><span style="color: #000000;"><strong><img alt="arrow_bullet[1]" src="http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif" width="16" height="16" />   Take the guess work out of training</strong></span></h5>
<h5 style="padding-left: 30px;"><span style="color: #000000;"><strong><img alt="arrow_bullet[1]" src="http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif" width="16" height="16" />   Provide entertainment which delivers motivation for every training session</strong></span></h5>
<h5 style="padding-left: 30px;"><span style="color: #000000;"><strong><img alt="arrow_bullet[1]" src="http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif" width="16" height="16" />   Be considerate of your lifestyle</strong></span></h5>
<h5 style="padding-left: 30px;"><span style="color: #000000;"><strong><img alt="arrow_bullet[1]" src="http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif" width="16" height="16" />   Offer you a soundboard</strong></span></h5>
<h5 style="padding-left: 30px;"><span style="color: #000000;"><strong><img alt="arrow_bullet[1]" src="http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif" width="16" height="16" />   Outline the exercise physiology behind each session</strong></span></h5>
<h5 style="padding-left: 30px;"><span style="color: #000000;"><strong><img alt="arrow_bullet[1]" src="http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif" width="16" height="16" />   Reduce the potential of over-training;  which can lead to injury/illness/burnout &amp; poor results</strong></span></h5>
<h5 style="padding-left: 30px;"><span style="color: #000000;"><strong><img alt="arrow_bullet[1]" src="http://balancehealthprograms.com.au/wp-content/uploads/arrow_bullet1.gif" width="16" height="16" />   Strengthen your inner self-belief</strong></span></h5>
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<h5>[blockquote]<span style="color: #993366;"><strong>As a 42 year old married man with 3 kids, who has worked long hours for over 23 years training busy goal oriented people AND still enjoys training and competing in the odd race; I completely understand training efficiency and the need for balancing your work/rest ratio. Some people require encouragement to comply with their training prescription, while others need re-assurance that over-training may not be in their best interest. There is a fine line juggling athletic and health pursuits with a congested lifestyle. Experience and education has taught me how to help you juggle your future health and athletic interests.[/blockquote]</strong></span></h5>
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<h3></h3>
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<h2><span style="text-decoration: underline; color: #993366;"><em><b>PREPARING FOR YOUR EVENT - MY METHOD</b></em></span></h2>
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<h5><strong>There’s no question, diarising an event boosts and maintains your motivation towards training &amp; exercise – and we all know that’s good for you.   So, before launching into paying your coin and ripping into training, consider my TOP 10 tips on how to go about getting to the start line.</strong></h5>
<h2><span style="color: #993366;"><strong>1. LIFESTYLE ANALYSIS</strong></span></h2>
<h5><strong>Before selecting and entering the event you have in mind, I suggest you take an honest look at <a href="http://balancehealthprograms.com.au/wp-content/uploads/runners.jpg"><img class="size-medium wp-image-1410 alignright" alt="runners" src="http://balancehealthprograms.com.au/wp-content/uploads/runners-300x199.jpg" width="300" height="199" /></a>your lifestyle.  Determine realistically your training opportunity.  Consider; your lifestyle stress from working, family life, socialising,  professional socialising, your nutritional habits, sleep quality, recovery opportunity, your training &amp; racing history, technique, injuries, sustained wellness, your age, weight, and your expectations from the race – namely; do you wish to compete or simply complete!</strong></h5>
<h5><strong>Now, I except you’re a hard core A-type personality, but if you work 60+ hours per wk (much of it stressed), have a young family, drink alcohol 3+/7, and used to be your school’s 1<sup>st</sup> XV Fly-Half, setting your goal of winning an Ironman Triathlon may not be in your best interest.  Keep it real and select wisely, we don’t want this ending in tears.  I consider a lifestyle evaluation priority #1</strong></h5>
<h2><span style="color: #993366;"><strong>2. ENTER THE EVENT</strong></span></h2>
<h5><strong>OK, once you’re satisfied your lifestyle will complement the necessary commitment to achieve your goal, enter the race and IMPORTANTLY part with your coin.  Then, start telling people <a href="http://balancehealthprograms.com.au/wp-content/uploads/run-quote.jpg"><img class=" wp-image-1411 alignright" alt="run quote" src="http://balancehealthprograms.com.au/wp-content/uploads/run-quote-300x218.jpg" width="180" height="131" /></a>you’re in - the more the better.  Lay it on the line, there’s no backing out now – it’s game on.  Consolidating your commitment will aid with both your training motivation and nutritional choices (eg 1 beer doesn’t turn into 10).</strong></h5>
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<h2><span style="color: #993366;"><strong>3. DETERMINE YOUR MOST EFFICIENT INTENSITY</strong></span></h2>
<h5><strong>Before belting out the door, be clear on the role of intensity.  In my 24yrs of experience, I see the #1<a href="http://balancehealthprograms.com.au/wp-content/uploads/run-forest.jpg"><img class="size-medium wp-image-1412 alignright" alt="run forest" src="http://balancehealthprograms.com.au/wp-content/uploads/run-forest-300x123.jpg" width="300" height="123" /></a> reason for failure is people training too hard too soon.  You are training for an endurance event, so train for endurance - this means – developing and increasing your aerobic capacity.  This is the ability to intake, transport &amp; utilise oxygen with the support of stored fat.  Training over and above your threshold before this system is established leads to injury, illness, lethargy and de-motivation.  I see it over and over again.</strong></h5>
<h5><strong>I like to test one’s most efficient intensity zone with <span style="color: #993366;">1) blood lactate assessing, 2) MAF formula or 3) Perceived rate of exertion</span>.  This will give me their range represented in beats per minute – however , I could still use perceived rate of exertion represented by a percentage of a maximal effort.  Listen up!  220-age is junk – doesn’t work!</strong></h5>
<h2><span style="color: #993366;"><strong>4. BUILD YOUR BASE</strong></span></h2>
<h5><span style="color: #000000;"><strong>Listen up – I’ll make this simple – “stay within your Aerobic Zone” if you venture over and above <a href="http://balancehealthprograms.com.au/wp-content/uploads/leep-running.png"><img class="size-medium wp-image-1413 alignright" alt="leep running" src="http://balancehealthprograms.com.au/wp-content/uploads/leep-running-300x150.png" width="300" height="150" /></a>your AZ, before you’re ready, you will break!  The  volume doesn’t seem to matter so much; it’s all about controlling and monitoring your intensity.  Many struggle with this during the first build phase.  Many believe it is all too easy, and ‘how on earth is this easy pace going to help me get faster” I hear it all the time.  Be patient! Let your mate go, don’t chase and race the bloke on the other side of the road.  “No pain no gain” during this phase will de-rail your fitness and health near every time.  Shelve smack down sets for now.</strong></span></h5>
<h5><span style="color: #993366;"><strong>While you're in your base building phase - FOCUS ON TECHNIQUE &gt; get taught&gt;practice&gt;practice&gt;practice</strong></span></h5>
<h2><span style="color: #993366;"><strong>5. TIMETRIAL</strong></span></h2>
<h5><span style="color: #000000;"><strong>So how do we know when it’s time to step it up?  Firstly you need to test yourself weekly.  I have everyone commit to a weekly time trial over a repeatable uninterrupted course while policing their heart rate ceiling.  Here’s an example of aerobic adaptation – a true representation of one of my clients Steven Reid</strong></span></h5>
<h5><span style="color: #000000;"><strong><span style="color: #993366;">Starting Weight</span>: 89.4kg AZ ceiling: 153 bpm Course: flattish out and back Distance: irrelevant</strong></span></h5>
<h5><span style="color: #000000;"><strong><span style="color: #993366;">Week 1</span> – 46.13,  <span style="color: #993366;">Week 2</span> – 46.01 , <span style="color: #993366;">Week 3</span> – 45.58, <span style="color: #993366;">Week 4</span> – 45.21, <span style="color: #993366;">Week 5</span> – 45.17, <span style="color: #993366;">Week 6</span> – 44.21,  <span style="color: #993366;">Week 7</span> – 43.59 <span style="color: #993366;">Week 8</span> – 43.47 &amp; Weight 85.1kg</strong></span></h5>
<h5><span style="color: #000000;"><strong>We don’t move beyond his AZ ceiling until I see an improvement of 6%+.  I also look for a change in weight &amp; shape, maintenance of wellness and remained injury free, and he’s excited to move into over threshold training. We don’t move on until we tick all these boxes.  I have been stung too many times with pre-mature intensity spikes – always seemingly resulting in injury, illness, and rubbish performances.</strong></span></h5>
<h2><span style="color: #993366;"><strong>6. GET STRONGER</strong></span></h2>
<h5><span style="color: #000000;"><strong>While you’re establishing your aerobic capacity, it’s time to increase your strength.  Yep, that’s <a href="http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg"><img class=" wp-image-1414 alignright" alt="running strong" src="http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg" width="216" height="240" /></a>right, even though it’s an endurance sport, improving your ability to recruit more muscle fibres, in my opinion, is critical.   In fact, even more so when aging (that’s me).  Feet, ankles, Achilles, calves, knees, hamstrings, quads, hips, core, back, chest &amp; shoulders all benefit from strengthening exercise.  From injury prevention to increased speed, strength work is gold.   I like to throw in sport specific strength workouts like running hills, through to free &amp; body weight resistance movements.  You gotta trust me – it works!</strong></span></h5>
<h2><span style="color: #993366;"><strong>7. RACE BRAIN BELIEF SETS</strong></span></h2>
<h5><span style="color: #000000;"><strong>OK, now you’re fat adapted, aerobically mature, considerably stronger, and your weight is managed, it’s time to get faster.  Your health can now tolerate top end efforts without breaking.  Determine your race pace, then design a repeated set over and above this pace, with rest between.  The key role of these sets is to increase your tolerance to discomfort.  Get the mix of interval right, you will improve by 10-20%.  Get it wrong, and it’s usually broken time again.</strong></span></h5>
<p style="text-align: center;"><a href="http://balancehealthprograms.com.au/wp-content/uploads/run.jpg"><img class="size-medium wp-image-1415 aligncenter" alt="run" src="http://balancehealthprograms.com.au/wp-content/uploads/run-300x220.jpg" width="300" height="220" /></a></p>

<h2><span style="color: #993366;"><strong>8. DITCH THE TECHNOLOGY</strong></span></h2>
<h5><span style="color: #000000;"><strong>On race day – unless I have suggested otherwise for safety reasons, I think it’s in your best interest, to leave all technology at home.  Kenyans simply rock up, smile, know they’re good enough,  love running, smile more, and give it their best effort.  They don’t need things that beep to tell them how hard they should be moving.  Training should give you these answers.  Yes, I believe technology is critical in training, but on race day, just be you – be a kid – just run like you did as a kid, disobeying your mother in supermarkets and public pool supervisors – Run and be free!</strong></span></h5>
<h2><span style="color: #993366;"><strong>9. FRESHEN UP </strong></span></h2>
<h5><span style="color: #000000;"><strong>You ain’t gunna improve your fitness in the 4 days leading into your race – but you can stuff it up! The work should have been done – the platform of belief laid, so just chill.  If you feel like running – run! I usually perform some form movement beyond sitting most days, so why would I wrap my myself in cotton wool the day before? – it wouldn’t feel normal.  Do what your brain tells you to do - unless of course it suggests you train hard!</strong></span></h5>
<h2><span style="color: #993366;"><strong>10. BELIEVE</strong></span></h2>
<h5><span style="color: #000000;"><strong>Miles have been banked – race pace should have been practiced and tested in training.  You know that damn performance limiter in your head will hit around the 70% of the race.  You also know that 9/10 limiters are just brain generated emotional myths – you ain’t that bad! You know it! Move on, hold your form, you can rest when you’re done.</strong></span></h5>
<p style="text-align: center;"> <a href="http://balancehealthprograms.com.au/wp-content/uploads/keep-running.jpg"><img class="size-medium wp-image-1416 aligncenter" alt="keep running" src="http://balancehealthprograms.com.au/wp-content/uploads/keep-running-300x186.jpg" width="300" height="186" /></a></p>
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<h2><em></em><span style="color: #993366;"><strong>YOUR 28 DAY PROGRAM – (See att example)</strong></span></h2>
<p style="text-align: center;"><span style="color: #000000;"><strong>Example Program 1 - really must load new training program - much has changed</strong></span></p>
[toggle title="Click To Expand"]<img class="alignleft  wp-image-899" alt="Johnlennonexample1" src="http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample1.png" width="678" height="1975" />[/toggle]

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<p style="text-align: center;"><strong><span style="color: #000000;">Example Program 2</span></strong></p>
[toggle title="Click To Expand"]<img class="alignleft  wp-image-908" alt="Johnlennonexample2" src="http://balancehealthprograms.com.au/wp-content/uploads/Johnlennonexample2.png" width="678" height="2018" />[/toggle]

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<p style="text-align: center;"><span style="color: #000000;"><strong>Example Program 3</strong></span></p>
[toggle title="Click To Expand"]<img class="alignleft  wp-image-922" alt="johnlennonexample3" src="http://balancehealthprograms.com.au/wp-content/uploads/johnlennonexample3.png" width="678" height="3101" />[/toggle]

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<blockquote>
<h5><strong><span style="color: #993366;">1 block of training prescription provides 28 days of training sessions (including rest days).  It is broken into 4 distinct 7 day bricks, with each week slightly increasing in physical demands.   I will send you your next block, during the final week </span></strong><strong style="font-size: 1em; line-height: 1.5em;"><span style="color: #993366;"><span style="color: #000000;">I make contact with most clients 2-3 times a week via text, emails &amp; twitter. </span> </span></strong><strong style="font-size: 1em; line-height: 1.5em;"><span style="color: #993366;">of each block.  I usually have a quick chat with all clients before each new block begins.</span></strong></h5>
</blockquote>
<span style="font-size: medium; color: #000000;"> <b>
</b></span>
<h2><strong>THE DEVELOPMENT PHASES WITHIN YOUR PROGRAM……</strong></h2>
<p style="text-align: center;"><img class="size-full wp-image-928 aligncenter" alt="Piechart" src="http://balancehealthprograms.com.au/wp-content/uploads/Piechart.png" width="640" height="380" /></p>
<span style="text-decoration: underline; color: #333333;"><em> </em></span>
<h2><span style="color: #993366;"><strong>BP TRAINING CONCEPTS WRAP UP</strong></span></h2>
<h5><strong>Irrespective your pedigree and racing &amp; training history, training towards a goal starts with building your base.</strong></h5>
<h5><strong>Your base conditioning needs assessing of progress.</strong></h5>
<h5><strong>You don’t start harder over threshold training until you have proven your base is built.</strong></h5>
<h5><strong>Start with slow, AZ, ascending miles – 1) building your heart and lung strength – volume and  <a href="http://balancehealthprograms.com.au/wp-content/uploads/running4.jpg"><img class="size-medium wp-image-1419 alignright" alt="running4" src="http://balancehealthprograms.com.au/wp-content/uploads/running4-300x168.jpg" width="300" height="168" /></a>power of heart muscle and pipe integrity 2) your metabolic efficiency – fuel being dominated by fat – not sugar, 3) anatomy &amp; physiology – re; build specific strength in feet, ankles, Achilles, calves, tib ant, knee ligs, quads, hams, hips , low back, core, &amp; upper back groups, and then the coordination of all these parts, &amp;  4) train the brain to tolerate distance &amp; speed – the brains spits out limiting messages when system is only half built when placed under pressure.</strong></h5>
<h5><strong>So the order is:</strong></h5>
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<h5><strong>AZ based intro miles –– 6-8 weeks.</strong></h5>
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<h5><strong>Start to throw in strength work – hill reps, body weights, and increased miles (long run).</strong></h5>
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<h5><strong>Start to practice – not train, race pace simulations – like 5, 10, 20 x 1km repeats holding 3.50 pace going on 4.15 (so 30 sec rests).</strong></h5>
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<h5><strong>Only with 3-2 weeks from A race – start throwing in some 200’s @ 90-95% - with lots of rest – all about nerve coordination = form &amp; lactate tolerance – so eg race pace feels easy - whatever that is for YOU.</strong></h5>
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<h5><strong>Quick 2-3 day rest up taper.</strong></h5>
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<h5><strong>Even for marathon a 10-15 min easy warm up – slowly increasing HR, sweat and coordination.</strong></h5>
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<h5><strong>Race – believe in yourself @ 25km – body is built deluxe – “I’m bringing this bad boy home”.  If you take the time to build properly, your brain won’t be faced with anywhere near the usually negative challenges – like; I’m too hot, my legs are toast, I’m dehydrated, I’ve chaffing, I’ve got sore feet, blah, blah, blah.</strong></h5>
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</ol>
<h5><strong>Enjoy your performance</strong></h5>
<a href="http://balancehealthprograms.com.au/wp-content/uploads/sweat-running.jpg"><img class="size-medium wp-image-1420 alignright" alt="sweat running" src="http://balancehealthprograms.com.au/wp-content/uploads/sweat-running-211x300.jpg" width="211" height="300" /></a>

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<h5><strong>Brad</strong></h5>
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