(3716,2,'2016-11-03 23:13:23','2016-11-03 23:13:23','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:13:23','2016-11-03 23:13:23','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3718,2,'2016-11-03 23:16:24','2016-11-03 23:16:24','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\r\n</em></strong></h3>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:16:24','2016-11-03 23:16:24','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3717,2,'2016-11-03 23:14:34','2016-11-03 23:14:34','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>The 3 major benefits of consistent and appropriate exercise all require an efficient aerobic fat burning system. </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>Aerobic health is and always will be the foundation of continued good health.</em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>Improving your ability to better use oxygen is key to your continued good health and best athleticism.</strong></em></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:14:34','2016-11-03 23:14:34','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3719,2,'2016-11-03 23:18:01','2016-11-03 23:18:01','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, know there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Secondly, I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\r\n</em></strong></h3>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Basically’ it goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><em><span style=\"color: #993366;\"><strong>Why do I want you drawing from your fat tank!</strong></span></em></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:18:01','2016-11-03 23:18:01','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3720,2,'2016-11-03 23:19:49','2016-11-03 23:19:49','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 reasons to move, lots!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, know there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Secondly, I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\r\n</em></strong></h3>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>It goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?\r\n</strong></span></em></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:19:49','2016-11-03 23:19:49','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3721,2,'2016-11-03 23:20:27','2016-11-03 23:20:27','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we ALL should move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 REASONS TO MOVE, LOTS!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, know there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Secondly, I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\r\n</em></strong></h3>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>It goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?\r\n</strong></span></em></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"494\" height=\"338\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-03 23:20:27','2016-11-03 23:20:27','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3726,2,'2016-11-03 23:30:49','2016-11-03 23:30:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n&nbsp;\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Exercise consistent without pulling up lame - eg calf strains, lower back complaints,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Enjoy regular exercise and feel damn good, all the time,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Balance bouncing marbles between your ears, and perhaps,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you\'re seriously fit and ready to race:<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7.jpg\"><img class=\" size-medium wp-image-2912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7-300x195.jpg\" alt=\"run 7\" width=\"300\" height=\"195\" /></a></strong></span></h4>\r\n<h5><span style=\"color: #008080;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below model below represents your starting point.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min  +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while throwing in postural strength exercise. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-11-03 23:30:49','2016-11-03 23:30:49','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3724,2,'2016-11-03 23:29:11','2016-11-03 23:29:11','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n&nbsp;\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Exercise consistent without pulling up lame - eg calf strains, lower back complaints,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Enjoy regular exercise and feel damn good, all the time,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Balance bouncing marbles between your ears, and perhaps,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n<blockquote>&nbsp;</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you\'re seriously fit and ready to race:<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7.jpg\"><img class=\" size-medium wp-image-2912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7-300x195.jpg\" alt=\"run 7\" width=\"300\" height=\"195\" /></a></strong></span></h4>\r\n<h5><span style=\"color: #008080;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below model below represents your starting point.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-11-03 23:29:11','2016-11-03 23:29:11','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3725,2,'2016-11-03 23:29:52','2016-11-03 23:29:52','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n&nbsp;\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Exercise consistent without pulling up lame - eg calf strains, lower back complaints,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Enjoy regular exercise and feel damn good, all the time,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Balance bouncing marbles between your ears, and perhaps,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you\'re seriously fit and ready to race:<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7.jpg\"><img class=\" size-medium wp-image-2912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7-300x195.jpg\" alt=\"run 7\" width=\"300\" height=\"195\" /></a></strong></span></h4>\r\n<h5><span style=\"color: #008080;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below model below represents your starting point.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +++</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while chucking in a little postural strength stuff. </span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-11-03 23:29:52','2016-11-03 23:29:52','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3727,2,'2016-11-03 23:32:15','2016-11-03 23:32:15','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are:</strong></span></h4>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n&nbsp;\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Exercise consistent without pulling up lame - eg calf strains, lower back complaints,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Enjoy regular exercise and feel damn good, all the time,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Balance bouncing marbles between your ears, and perhaps,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you\'re seriously fit and ready to race:<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7.jpg\"><img class=\" size-medium wp-image-2912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7-300x195.jpg\" alt=\"run 7\" width=\"300\" height=\"195\" /></a></strong></span></h4>\r\n<h5><span style=\"color: #008080;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below model below represents your starting point.</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h3>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your <span style=\"color: #993366;\">AZ 70-83%</span></b></span></em></h3>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min  +++</span></em></h3>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while throwing in postural strength exercise. </span></em></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-11-03 23:32:15','2016-11-03 23:32:15','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3728,2,'2016-11-03 23:33:09','2016-11-03 23:33:09','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are:</strong></span></h4>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong>OR </strong></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Lets say you\'ve been exercising inconsistently for a while now and your goals are now:</span></h4>\r\n&nbsp;\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Exercise consistent without pulling up lame - eg calf strains, lower back complaints,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Enjoy regular exercise and feel damn good, all the time,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Balance bouncing marbles between your ears, and perhaps,\r\n</em></span></h5>\r\n<h5 style=\"text-align: left;\"><span style=\"color: #008080;\"><em>Get back to making it possible to play sport - both on the field, and in the bedroom. </em></span></h5>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><strong>OR</strong></h3>\r\n<h4></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you\'re seriously fit and ready to race:<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7.jpg\"><img class=\" size-medium wp-image-2912 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-7-300x195.jpg\" alt=\"run 7\" width=\"300\" height=\"195\" /></a></strong></span></h4>\r\n<h5><span style=\"color: #008080;\"><em>You want to ax your next race,</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Avoid falling in a heap during the last 1/4 of the race, </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Hit the podium, qualify, win, or take the cash.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If you fall into any of the lists above, below model below represents your starting point.</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h3>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your <span style=\"color: #993366;\">AZ 70-83%</span></b></span></em></h3>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min  +++</span></em></h3>\r\n<h3><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous - while throwing in postural strength exercise. </span></em></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> (+ for those more established) - with a days rest between each workout usually being best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However, </span> if time permits, please know the \'more\' you can log the better.  Remember this is all performed your YOUR \'easy\' effort - this makes it pain free action.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' at your current fitness works best maintaining an even consistent pace, while policing your hardest effort just <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3 - this is important).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent in nature, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.  We\'ll get to all that done the track. </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>While a full treadmill based lactate threshold test would be great if time and dollars allowed, </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>I\'ve found over the past 20 odd years the 2 formula\'s below to be every bit as accurate -<img class=\"  wp-image-1752 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"97\" height=\"97\" /> </em></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>particularly for those with no interest in making the next Olympic team. </em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h4>\r\n</blockquote>\r\n<h4 style=\"text-align: center;\"></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">A Heart rate monitor is best, but calculating your heart rate manually still works.</span></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #bdf507;\">What you\'ll need:</span> <span style=\"color: #ffffff;\">Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-11-03 23:33:09','2016-11-03 23:33:09','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3729,2,'2016-11-04 03:03:07','2016-11-04 03:03:07','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #993300;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171.jpg\"><img class=\"  wp-image-3183 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_9171-300x169.jpg\" alt=\"IMG_9171\" width=\"339\" height=\"191\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email a monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #003366;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-11-04 03:03:07','2016-11-04 03:03:07','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3731,2,'2016-11-04 03:06:16','2016-11-04 03:06:16','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #000000;\"><em>There are NO contracts, NO long term payments, NO deals, NO commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #000000;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #000000;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.<a style=\"color: #000000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\"><img class=\" size-full wp-image-2811 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\" alt=\"ffefdfdd\" width=\"245\" height=\"206\" /></a></em></span></h4>\r\n<h4><span style=\"color: #000000;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #000000;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"><em>I\'ll email your monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #003366;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-11-04 03:06:16','2016-11-04 03:06:16','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3732,2,'2016-11-04 03:07:21','2016-11-04 03:07:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO financial commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\"><img class=\" size-full wp-image-2811 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\" alt=\"ffefdfdd\" width=\"245\" height=\"206\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying it,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n<span style=\"color: #ffffff;\"> </span>\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email your monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #003366;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-11-04 03:07:21','2016-11-04 03:07:21','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3733,2,'2016-11-04 03:08:49','2016-11-04 03:08:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO financial commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #000000;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.<a style=\"color: #000000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\"><img class=\" size-full wp-image-2811 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\" alt=\"ffefdfdd\" width=\"245\" height=\"206\" /></a></em></span></h4>\r\n<h4><span style=\"color: #000000;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #000000;\"><em>Should you be enjoying direction,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"><em>I\'ll email your monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-11-04 03:08:49','2016-11-04 03:08:49','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3734,2,'2016-11-04 03:09:04','2016-11-04 03:09:04','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1</span><em><span style=\"color: #ffffff;\">. Shoot me an</span> <a href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> <span style=\"color: #ffffff;\">offering your interests,</span></em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><em><span style=\"color: #ffffff;\">3. I’d like you to RETURN this brief</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></em></h4>\r\n<h4><em><span style=\"color: #ffffff;\">Offering; your interests, lifestyle demands, and possible training diary.</span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></h4>\r\n<h4><em> </em></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><em><span style=\"color: #ffffff;\">See example:</span> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></h4>\r\n<h4><em> </em></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO financial commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\"><img class=\" size-full wp-image-2811 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\" alt=\"ffefdfdd\" width=\"245\" height=\"206\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying direction,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n<span style=\"color: #ffffff;\"> </span>\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email your monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-11-04 03:09:04','2016-11-04 03:09:04','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3735,2,'2016-11-04 03:17:03','2016-11-04 03:17:03','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1<em>. Shoot me an <a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> offering your interests,</em></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<span style=\"color: #ffffff;\"> </span>\r\n<h4><span style=\"color: #ffffff;\"><em>3. I’d like you to RETURN this brief <a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Offering; your interests, lifestyle demands, and possible training diary.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<span style=\"color: #ffffff;\"> </span>\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>See example: <a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a>\r\n</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n<span style=\"color: #ffffff;\"> </span>\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO financial commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\"><img class=\" size-full wp-image-2811 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\" alt=\"ffefdfdd\" width=\"245\" height=\"206\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying direction,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n<span style=\"color: #ffffff;\"> </span>\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email your monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-11-04 03:17:03','2016-11-04 03:17:03','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3736,2,'2016-11-04 03:18:21','2016-11-04 03:18:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1<em>. Shoot me an <a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a> offering your interests,</em></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<span style=\"color: #ffffff;\"> </span>\r\n<h4><span style=\"color: #ffffff;\"><em>3. I’d like you to RETURN this brief <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></span></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Offering; your interests, lifestyle demands, and possible training diary.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<span style=\"color: #ffffff;\"> </span>\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>See example: <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a></span>\r\n</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n<span style=\"color: #ffffff;\"> </span>\r\n\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO financial commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\"><img class=\" size-full wp-image-2811 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\" alt=\"ffefdfdd\" width=\"245\" height=\"206\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying direction,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n<span style=\"color: #ffffff;\"> </span>\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email your monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<h4>Sound simple enough!</h4>\r\n&nbsp;\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong><a href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-revision-v1','','','2016-11-04 03:18:21','2016-11-04 03:18:21','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3739,2,'2016-11-07 02:35:52','2016-11-07 02:35:52','<table>\n<tbody>\n<tr>\n<td colspan=\"14\" width=\"1041\">\n<blockquote>\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\n</blockquote>\n</td>\n</tr>\n<tr>\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\n</td>\n</tr>\n<tr>\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\n<td width=\"78\"><strong>GIRTHS</strong></td>\n<td width=\"78\"><strong>Waist:</strong></td>\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\n<td width=\"78\"><strong>Hips:</strong></td>\n</tr>\n<tr>\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\n<td style=\"text-align: center;\" width=\"116\"><strong>SESSION</strong></td>\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\n<td style=\"text-align: center;\" width=\"87\"><strong>TIME</strong></td>\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>1</strong></td>\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span><span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\n<td colspan=\"2\" width=\"87\">1</td>\n<td width=\"87\">20</td>\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>2</strong></td>\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\n<td colspan=\"2\" width=\"87\"></td>\n<td width=\"87\"></td>\n<td colspan=\"7\" width=\"607\">\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\n<p style=\"text-align: left;\">OR</p>\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\n</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>3</strong></td>\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">WALK</span></strong><strong><span style=\"color: #0000ff;\">STRETCH</span></strong></td>\n<td colspan=\"2\" width=\"87\">1</td>\n<td width=\"87\">20</td>\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>4</strong></td>\n<td width=\"116\"></td>\n<td colspan=\"2\" width=\"87\"></td>\n<td width=\"87\"></td>\n<td colspan=\"7\" width=\"607\"></td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>5</strong></td>\n<td width=\"116\"></td>\n<td colspan=\"2\" width=\"87\"></td>\n<td width=\"87\"></td>\n<td colspan=\"7\" width=\"607\"></td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>6</strong></td>\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\n<td colspan=\"2\" width=\"87\">1-2</td>\n<td width=\"87\">30</td>\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>7</strong></td>\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\n<td colspan=\"2\" width=\"87\">1</td>\n<td width=\"87\">20</td>\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·\n\nPost session legs in cold water.</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong> </strong></td>\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n</tbody>\n</table>','testing tables','','inherit','closed','closed','','3653-autosave-v1','','','2016-11-07 02:35:52','2016-11-07 02:35:52','',3653,'http://balancehealthprograms.com.au/3653-autosave-v1/',0,'revision','',0),(3740,2,'2016-11-07 02:21:26','2016-11-07 02:21:26','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<p style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></p>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 1/4 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span>\r\n\r\n<span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n\r\nStart super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n\r\nPlease disregard distance and pace.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n\r\nMaintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20\r\n\r\n&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.\r\n\r\n·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-11-07 02:21:26','2016-11-07 02:21:26','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3741,2,'2016-11-07 02:21:53','2016-11-07 02:21:53','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></h2>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span><span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-11-07 02:21:53','2016-11-07 02:21:53','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3742,2,'2016-11-07 02:23:04','2016-11-07 02:23:04','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span><span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.&nbsp;\r\n\r\nStretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,OR\r\n\r\n&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-11-07 02:23:04','2016-11-07 02:23:04','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3743,2,'2016-11-07 02:24:37','2016-11-07 02:24:37','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span><span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,OR&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-11-07 02:24:37','2016-11-07 02:24:37','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3745,2,'2016-11-07 02:31:20','2016-11-07 02:31:20','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span><span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,OR\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-11-07 02:31:20','2016-11-07 02:31:20','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3746,2,'2016-11-07 02:32:58','2016-11-07 02:32:58','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span>\r\n\r\n<span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\"><strong><span style=\"color: #0000ff;\">WALK</span></strong>\r\n\r\n<strong><span style=\"color: #0000ff;\">STRETCH</span></strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-11-07 02:32:58','2016-11-07 02:32:58','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3747,2,'2016-11-07 02:36:11','2016-11-07 02:36:11','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span><span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">WALK</span></strong><strong><span style=\"color: #0000ff;\">STRETCH</span></strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·\r\n\r\nPost session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-11-07 02:36:11','2016-11-07 02:36:11','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3748,2,'2016-11-07 02:36:53','2016-11-07 02:36:53','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>WALK</strong></span><span style=\"color: #0000ff;\"><strong>STRETCH</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">WALK</span></strong><strong><span style=\"color: #0000ff;\">STRETCH</span></strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','testing tables','','inherit','closed','closed','','3653-revision-v1','','','2016-11-07 02:36:53','2016-11-07 02:36:53','',3653,'http://balancehealthprograms.com.au/3653-revision-v1/',0,'revision','',0),(3749,2,'2016-11-07 02:38:46','2016-11-07 02:38:46','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 2/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','TEST TABLES - CP','','publish','closed','closed','','3749-2','','','2016-11-07 02:41:04','2016-11-07 02:41:04','',0,'http://balancehealthprograms.com.au/?page_id=3749',0,'page','',0),(3750,2,'2016-11-07 02:38:46','2016-11-07 02:38:46','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','','','inherit','closed','closed','','3749-revision-v1','','','2016-11-07 02:38:46','2016-11-07 02:38:46','',3749,'http://balancehealthprograms.com.au/3749-revision-v1/',0,'revision','',0),(3751,2,'2016-11-07 02:39:24','2016-11-07 02:39:24','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','TEST TABLES - CP','','inherit','closed','closed','','3749-revision-v1','','','2016-11-07 02:39:24','2016-11-07 02:39:24','',3749,'http://balancehealthprograms.com.au/3749-revision-v1/',0,'revision','',0),(3752,2,'2016-11-07 02:41:04','2016-11-07 02:41:04','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 2/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>BLUE PROGRAM<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo.jpg\"><img class=\"  wp-image-3128 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/The_weigh_he_was_-_weightloss_at_Guantanamo-300x213.jpg\" alt=\"The_\'weigh\'_he_was_--_weightloss_at_Guantanamo\" width=\"118\" height=\"84\" /></a></strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h4><strong>BLOCK 1/4 – WEEKS 1-4</strong></h4>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS: </strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #993366;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #993366;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #993366;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #993366;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #993366;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\">1</td>\r\n<td style=\"text-align: center;\" width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.  Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\"><strong><span style=\"color: #0000ff;\">REST DAY</span></strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Eat, sleep, and relax,</p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td style=\"text-align: center;\" width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','TEST TABLES - CP','','inherit','closed','closed','','3749-revision-v1','','','2016-11-07 02:41:04','2016-11-07 02:41:04','',3749,'http://balancehealthprograms.com.au/3749-revision-v1/',0,'revision','',0),(3754,2,'2016-11-07 02:45:15','2016-11-07 02:45:15','[[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"]]','TESTBP','','publish','closed','closed','','3754','','','2016-11-07 03:39:34','2016-11-07 03:39:34','',0,'http://balancehealthprograms.com.au/?post_type=tablepress_table&#038;p=3754',0,'tablepress_table','application/json',0),(3755,2,'2016-11-07 03:39:34','2016-11-07 03:39:34','[[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"]]','TESTBP','','inherit','closed','closed','','3754-revision-v1','','','2016-11-07 03:39:34','2016-11-07 03:39:34','',3754,'http://balancehealthprograms.com.au/3754-revision-v1/',0,'revision','',0),(3756,2,'2016-11-07 03:40:05','2016-11-07 03:40:05','[[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"],[\"\",\"\",\"\",\"\",\"\",\"\"]]','Copy of TESTBP','','publish','closed','closed','','copy-of-testbp','','','2016-11-07 03:40:05','2016-11-07 03:40:05','',0,'http://balancehealthprograms.com.au/?post_type=tablepress_table&p=3756',0,'tablepress_table','application/json',0),(3762,2,'2016-11-07 03:48:49','2016-11-07 03:48:49','[table id=11 /]','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:48:49','2016-11-07 03:48:49','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3763,2,'2016-11-07 03:50:23','2016-11-07 03:50:23','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLUE PROGRAM</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n\r\nStart super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n\r\nPlease disregard distance and pace.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n\r\nMaintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20\r\n\r\n&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.\r\n\r\n·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:50:23','2016-11-07 03:50:23','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3764,2,'2016-11-07 04:00:11','2016-11-07 04:00:11','<table>\n<tbody>\n<tr>\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\n<h1><em><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></em></h1>\n</td>\n</tr>\n<tr>\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\n</tr>\n<tr>\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\n<td width=\"78\"><strong>Waist:</strong></td>\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\n<td width=\"78\"><strong>Hips:</strong></td>\n</tr>\n<tr>\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>1</strong></td>\n<td width=\"116\">WALKSTRETCH</td>\n<td colspan=\"2\" width=\"87\">1</td>\n<td width=\"87\">20</td>\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\n</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>2</strong></td>\n<td width=\"116\">REST DAY</td>\n<td colspan=\"2\" width=\"87\"></td>\n<td width=\"87\"></td>\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\n<p style=\"text-align: left;\">OR</p>\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\n</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>3</strong></td>\n<td width=\"116\">WALKSTRETCH</td>\n<td colspan=\"2\" width=\"87\">1</td>\n<td width=\"87\">20</td>\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\n<p style=\"text-align: left;\">Stretch Set 1</p>\n</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>4</strong></td>\n<td width=\"116\"></td>\n<td colspan=\"2\" width=\"87\"></td>\n<td width=\"87\"></td>\n<td colspan=\"7\" width=\"607\"></td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>5</strong></td>\n<td width=\"116\"></td>\n<td colspan=\"2\" width=\"87\"></td>\n<td width=\"87\"></td>\n<td colspan=\"7\" width=\"607\"></td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>6</strong></td>\n<td width=\"116\">WALK</td>\n<td colspan=\"2\" width=\"87\">1-2</td>\n<td width=\"87\">30</td>\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\n</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong>7</strong></td>\n<td width=\"116\">WALK</td>\n<td colspan=\"2\" width=\"87\">1</td>\n<td width=\"87\">20</td>\n<td colspan=\"7\" width=\"607\">\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\n</td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n<tr>\n<td width=\"58\"><strong> </strong></td>\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\n<td colspan=\"2\" width=\"87\"></td>\n</tr>\n</tbody>\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-autosave-v1','','','2016-11-07 04:00:11','2016-11-07 04:00:11','',3693,'http://balancehealthprograms.com.au/3693-autosave-v1/',0,'revision','',0),(3766,2,'2016-11-07 03:54:06','2016-11-07 03:54:06','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><strong>BLUE PROGRAM</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:54:06','2016-11-07 03:54:06','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3765,2,'2016-11-07 03:53:08','2016-11-07 03:53:08','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><strong>BLUE PROGRAM</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\r\n<p style=\"text-align: left;\"></p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\"></p>\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\"></p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\"></p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:53:08','2016-11-07 03:53:08','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3767,2,'2016-11-07 03:54:25','2016-11-07 03:54:25','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:54:25','2016-11-07 03:54:25','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3768,2,'2016-11-07 03:57:07','2016-11-07 03:57:07','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:57:07','2016-11-07 03:57:07','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3769,2,'2016-11-07 03:58:07','2016-11-07 03:58:07','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:58:07','2016-11-07 03:58:07','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3770,2,'2016-11-07 03:58:34','2016-11-07 03:58:34','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h1><em><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></em></h1>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 03:58:34','2016-11-07 03:58:34','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3771,2,'2016-11-07 04:00:16','2016-11-07 04:00:16','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h1><em><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></em></h1>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><strong>BLOCK 1 – WEEKS 1-4</strong></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:00:16','2016-11-07 04:00:16','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3772,2,'2016-11-07 04:00:35','2016-11-07 04:00:35','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h1><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><strong>BLOCK 1 – WEEKS 1-4</strong></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:00:35','2016-11-07 04:00:35','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3773,2,'2016-11-07 04:01:26','2016-11-07 04:01:26','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h1><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><span style=\"color: #3366ff;\"><strong>BLOCK 1 – WEEKS 1-4</strong></span></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:01:26','2016-11-07 04:01:26','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3776,2,'2016-11-07 04:07:06','2016-11-07 04:07:06','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h1><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><span style=\"color: #3366ff;\"><strong>BLOCK 1 – WEEKS 1-4</strong></span></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\"><img class=\"  wp-image-3775 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\" alt=\"cat\" width=\"105\" height=\"75\" /></a></p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:07:06','2016-11-07 04:07:06','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3774,2,'2016-11-07 04:03:18','2016-11-07 04:03:18','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h1><span style=\"color: #0000ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><span style=\"color: #3366ff;\"><strong>BLOCK 1 – WEEKS 1-4</strong></span></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your brea<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6.jpg\"><img class=\"  wp-image-3130 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-6-300x169.jpg\" alt=\"maxresdefault (6)\" width=\"185\" height=\"104\" /></a>thing.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:03:18','2016-11-07 04:03:18','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3775,2,'2016-11-07 04:06:44','2016-11-07 04:06:44','','cat','','inherit','closed','closed','','cat','','','2016-11-07 04:06:44','2016-11-07 04:06:44','',3693,'http://balancehealthprograms.com.au/wp-content/uploads/cat.png',0,'attachment','image/png',0),(3777,2,'2016-11-07 04:07:55','2016-11-07 04:07:55','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1><span style=\"color: #3366ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><span style=\"color: #3366ff;\"><strong>BLOCK 1 – WEEKS 1-4</strong></span></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\"><img class=\"  wp-image-3775 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\" alt=\"cat\" width=\"105\" height=\"75\" /></a></p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:07:55','2016-11-07 04:07:55','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3778,2,'2016-11-07 04:08:45','2016-11-07 04:08:45','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1><span style=\"color: #3366ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><span style=\"color: #3366ff;\"><strong>BLOCK 1 – WEEKS 1-4</strong></span></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\"><img class=\"  wp-image-3775 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\" alt=\"cat\" width=\"105\" height=\"75\" /></a></p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"> Rest Day</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:08:45','2016-11-07 04:08:45','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3779,2,'2016-11-07 04:10:17','2016-11-07 04:10:17','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1><span style=\"color: #3366ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><span style=\"color: #3366ff;\"><strong>BLOCK 1 – WEEKS 1-4</strong></span></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\"><img class=\"  wp-image-3775 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\" alt=\"cat\" width=\"74\" height=\"53\" /></a></p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\"> Rest Day</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><span style=\"color: #0000ff;\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></span></td>\r\n<td colspan=\"2\" width=\"299\"><span style=\"color: #0000ff;\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></span></td>\r\n<td colspan=\"4\" width=\"299\"><span style=\"color: #0000ff;\"><strong>PROGRAM TOTAL TIME: (90)</strong></span></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:10:17','2016-11-07 04:10:17','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3780,2,'2016-11-07 04:12:04','2016-11-07 04:12:04','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1><span style=\"color: #3366ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><span style=\"color: #3366ff;\"><strong>BLOCK 1 – WEEKS 1-4</strong></span></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\"><img class=\"  wp-image-3775 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\" alt=\"cat\" width=\"74\" height=\"53\" /></a></p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\"> Rest Day</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><span style=\"color: #0000ff;\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></span></td>\r\n<td colspan=\"2\" width=\"299\"><span style=\"color: #0000ff;\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></span></td>\r\n<td colspan=\"4\" width=\"299\">\r\n<blockquote><span style=\"color: #00ccff;\"><strong>PROGRAM TOTAL TIME: (90)</strong></span></blockquote>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:12:04','2016-11-07 04:12:04','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3781,2,'2016-11-07 04:13:05','2016-11-07 04:13:05','<table>\r\n<tbody>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<blockquote>\r\n<h1><span style=\"color: #3366ff;\"><strong>BLUE PROGRAM</strong></span></h1>\r\n</blockquote>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" colspan=\"14\" width=\"1041\">\r\n<h3><span style=\"color: #3366ff;\"><strong>BLOCK 1 – WEEKS 1-4</strong></span></h3>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: left;\" colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td style=\"text-align: left;\" colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td style=\"text-align: left;\" width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td style=\"text-align: center;\" width=\"58\"><span style=\"color: #0000ff;\"><strong>DAY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"116\"><span style=\"color: #0000ff;\"><strong>SESSION</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>INTENSITY</strong></span></td>\r\n<td style=\"text-align: center;\" width=\"87\"><span style=\"color: #0000ff;\"><strong>TIME</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"7\" width=\"607\"><span style=\"color: #0000ff;\"><strong>COMMENTS</strong></span></td>\r\n<td style=\"text-align: center;\" colspan=\"2\" width=\"87\"><span style=\"color: #0000ff;\"><strong>HDYF /10</strong></span></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n<p style=\"text-align: left;\">Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\"><img class=\"  wp-image-3775 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cat.png\" alt=\"cat\" width=\"74\" height=\"53\" /></a></p>\r\n<p style=\"text-align: left;\">Stretch Set 1 – hold each leg for 10 seconds</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n<p style=\"text-align: left;\">OR</p>\r\n<p style=\"text-align: left;\">See ‘Rest Day Considerations.\'</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n<p style=\"text-align: left;\">Please disregard distance and pace.</p>\r\n<p style=\"text-align: left;\">Stretch Set 1</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\"> Rest Day</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td style=\"text-align: left;\" colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n<p style=\"text-align: left;\">Maintain your form when stepping it up.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">\r\n<p style=\"text-align: left;\">Again, just easy, if possible, walking on grass or a treadmill would be great.·</p>\r\n<p style=\"text-align: left;\">Post session legs in cold water.</p>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><span style=\"color: #0000ff;\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></span></td>\r\n<td colspan=\"2\" width=\"299\"><span style=\"color: #0000ff;\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></span></td>\r\n<td colspan=\"4\" width=\"299\">\r\n<blockquote><span style=\"color: #00ccff;\"><strong>PROGRAM TOTAL TIME: (90)</strong></span></blockquote>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','C2S BAND ON RUN PROGRAM','','inherit','closed','closed','','3693-revision-v1','','','2016-11-07 04:13:05','2016-11-07 04:13:05','',3693,'http://balancehealthprograms.com.au/3693-revision-v1/',0,'revision','',0),(3782,2,'2016-11-07 04:15:08','2016-11-07 04:15:08','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLUE PROGRAM</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,OR&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\">\r\n<blockquote><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></blockquote>\r\n</td>\r\n<td colspan=\"2\" width=\"299\">\r\n<blockquote><strong>BLOCK 1 TOTAL TIME: (90)</strong></blockquote>\r\n</td>\r\n<td colspan=\"4\" width=\"299\">\r\n<blockquote><strong>PROGRAM TOTAL TIME: (90)</strong></blockquote>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>8</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, nice and smooth start to your week.Stretch Set 1Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>9</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>10</strong></td>\r\n<td width=\"116\">TIMETRIAL 1ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">ü  Design a course which has you finishing around 30 minutes in your Zone 2.ü  Your Course: Flattish, uninterrupted (eg; traffic lights), repeatable, and define a start and finish.ü  Do NOT push harder than your zone 2 (your perceived effort).ü  Note your finishing time.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>11</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>12</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>13</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>14</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great for your legs.·         Legs in cold water post session is a good idea.Check out Red Flags – Remaining Healthy</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 2 TOTAL TIME: (100)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>15</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Smooth start, log another 5 minutes on feet – again all in your in all-day Zone.Stretch Set 1Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>16</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>17</strong></td>\r\n<td width=\"116\">TIMETRIAL 2ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course as last week – if possible.Maintain the same perceived effort.NOTE your finishing time =&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>18</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>19</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>20</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">45</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 25 minutes.Stopping, briefly, for a water break is OK!Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>21</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">The fundamental principles behind your program are consistency.  It should ‘not’ be perceived as rip-roaring hard exercise.Keeping the ball rolling is KING.20 minutes – do it!** Nailing 2 hours today is NOT of additional value if you are sidelined for the next 5 days, or over tired, or sugar hungry, or injured!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (120)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>22</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Last week in Block 1.Stretch Set 1Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>23</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>24</strong></td>\r\n<td width=\"116\">TIMETRIAL 3ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course if possible.Maintain the same perceived effort.NOTE your finishing time = (hopefully faster, for the same perceived effort)&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>25</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>26</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>27</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">60</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 40 minutes.Stopping, briefly, for a water break is OK!Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>28</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Tired, hungover, it’s raining!  Log this ‘last’ 20 minutes in block 1 – just go!Following the program will have netted 445 minutes on feet – Nice one!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (135)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','test copy paste','','publish','closed','closed','','test-copy-paste','','','2016-11-07 04:27:03','2016-11-07 04:27:03','',0,'http://balancehealthprograms.com.au/?page_id=3782',0,'page','',0),(3785,2,'2016-11-07 04:26:22','2016-11-07 04:26:22','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLUE PROGRAM</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.&nbsp;\r\n\r\nStretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,OR\r\n\r\n&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\">\r\n<blockquote><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></blockquote>\r\n</td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>8</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, nice and smooth start to your week.Stretch Set 1Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>9</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>10</strong></td>\r\n<td width=\"116\">TIMETRIAL 1ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">ü  Design a course which has you finishing around 30 minutes in your Zone 2.ü  Your Course: Flattish, uninterrupted (eg; traffic lights), repeatable, and define a start and finish.ü  Do NOT push harder than your zone 2 (your perceived effort).\r\n\r\nü  Note your finishing time.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>11</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>12</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>13</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.&nbsp;\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>14</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great for your legs.·         Legs in cold water post session is a good idea.&nbsp;\r\n\r\nCheck out Red Flags – Remaining Healthy</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 2 TOTAL TIME: (100)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>15</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Smooth start, log another 5 minutes on feet – again all in your in all-day Zone.Stretch Set 1Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>16</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>17</strong></td>\r\n<td width=\"116\">TIMETRIAL 2ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course as last week – if possible.Maintain the same perceived effort.NOTE your finishing time =\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>18</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>19</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>20</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">45</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 25 minutes.Stopping, briefly, for a water break is OK!&nbsp;\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>21</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">The fundamental principles behind your program are consistency.  It should ‘not’ be perceived as rip-roaring hard exercise.Keeping the ball rolling is KING.20 minutes – do it!\r\n\r\n** Nailing 2 hours today is NOT of additional value if you are sidelined for the next 5 days, or over tired, or sugar hungry, or injured!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (120)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>22</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Last week in Block 1.Stretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>23</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>24</strong></td>\r\n<td width=\"116\">TIMETRIAL 3ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course if possible.Maintain the same perceived effort.NOTE your finishing time = (hopefully faster, for the same perceived effort)\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>25</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>26</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>27</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">60</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 40 minutes.Stopping, briefly, for a water break is OK!&nbsp;\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>28</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Tired, hungover, it’s raining!  Log this ‘last’ 20 minutes in block 1 – just go!Following the program will have netted 445 minutes on feet – Nice one!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (135)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','test copy paste','','inherit','closed','closed','','3782-revision-v1','','','2016-11-07 04:26:22','2016-11-07 04:26:22','',3782,'http://balancehealthprograms.com.au/3782-revision-v1/',0,'revision','',0),(3784,2,'2016-11-07 04:15:34','2016-11-07 04:15:34','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLUE PROGRAM</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>8</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, nice and smooth start to your week.Stretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>9</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>10</strong></td>\r\n<td width=\"116\">TIMETRIAL 1ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">ü  Design a course which has you finishing around 30 minutes in your Zone 2.ü  Your Course: Flattish, uninterrupted (eg; traffic lights), repeatable, and define a start and finish.\r\n\r\nü  Do NOT push harder than your zone 2 (your perceived effort).\r\n\r\nü  Note your finishing time.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>11</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>12</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>13</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.\r\n\r\n&nbsp;\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>14</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great for your legs.·         Legs in cold water post session is a good idea.\r\n\r\n&nbsp;\r\n\r\nCheck out Red Flags – Remaining Healthy</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 2 TOTAL TIME: (100)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>15</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Smooth start, log another 5 minutes on feet – again all in your in all-day Zone.Stretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>16</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>17</strong></td>\r\n<td width=\"116\">TIMETRIAL 2ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course as last week – if possible.Maintain the same perceived effort.\r\n\r\nNOTE your finishing time =\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>18</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>19</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>20</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">45</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 25 minutes.Stopping, briefly, for a water break is OK!\r\n\r\n&nbsp;\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>21</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">The fundamental principles behind your program are consistency.  It should ‘not’ be perceived as rip-roaring hard exercise.Keeping the ball rolling is KING.\r\n\r\n20 minutes – do it!\r\n\r\n** Nailing 2 hours today is NOT of additional value if you are sidelined for the next 5 days, or over tired, or sugar hungry, or injured!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (120)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>22</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Last week in Block 1.&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>23</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>24</strong></td>\r\n<td width=\"116\">TIMETRIAL 3ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course if possible.Maintain the same perceived effort.\r\n\r\nNOTE your finishing time = (hopefully faster, for the same perceived effort)\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>25</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>26</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>27</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">60</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 40 minutes.Stopping, briefly, for a water break is OK!\r\n\r\n&nbsp;\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>28</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Tired, hungover, it’s raining!  Log this ‘last’ 20 minutes in block 1 – just go!Following the program will have netted 445 minutes on feet – Nice one!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (135)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','test copy paste','','inherit','closed','closed','','3782-revision-v1','','','2016-11-07 04:15:34','2016-11-07 04:15:34','',3782,'http://balancehealthprograms.com.au/3782-revision-v1/',0,'revision','',0),(3783,2,'2016-11-07 04:15:08','2016-11-07 04:15:08','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLUE PROGRAM</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.\r\n\r\nStart super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.\r\n\r\nPlease disregard distance and pace.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n\r\nMaintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20\r\n\r\n&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.\r\n\r\n·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (90)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>8</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, nice and smooth start to your week.\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>9</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>10</strong></td>\r\n<td width=\"116\">TIMETRIAL 1A\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">ü  Design a course which has you finishing around 30 minutes in your Zone 2.\r\n\r\nü  Your Course: Flattish, uninterrupted (eg; traffic lights), repeatable, and define a start and finish.\r\n\r\nü  Do NOT push harder than your zone 2 (your perceived effort).\r\n\r\nü  Note your finishing time.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>11</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>12</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>13</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.\r\n\r\nMaintain your form when stepping it up.\r\n\r\n&nbsp;\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>14</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20\r\n\r\n&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great for your legs.\r\n\r\n·         Legs in cold water post session is a good idea.\r\n\r\n&nbsp;\r\n\r\nCheck out Red Flags – Remaining Healthy</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 2 TOTAL TIME: (100)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>15</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Smooth start, log another 5 minutes on feet – again all in your in all-day Zone.\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>16</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>17</strong></td>\r\n<td width=\"116\">TIMETRIAL 2A\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course as last week – if possible.\r\n\r\nMaintain the same perceived effort.\r\n\r\nNOTE your finishing time =\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>18</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>19</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>20</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">45</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 25 minutes.\r\n\r\nStopping, briefly, for a water break is OK!\r\n\r\n&nbsp;\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>21</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20\r\n\r\n&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">The fundamental principles behind your program are consistency.  It should ‘not’ be perceived as rip-roaring hard exercise.\r\n\r\nKeeping the ball rolling is KING.\r\n\r\n20 minutes – do it!\r\n\r\n** Nailing 2 hours today is NOT of additional value if you are sidelined for the next 5 days, or over tired, or sugar hungry, or injured!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (120)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>22</strong></td>\r\n<td width=\"116\">WALK\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Last week in Block 1.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>23</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>24</strong></td>\r\n<td width=\"116\">TIMETRIAL 3A\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course if possible.\r\n\r\nMaintain the same perceived effort.\r\n\r\nNOTE your finishing time = (hopefully faster, for the same perceived effort)\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>25</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>26</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>27</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">60</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 40 minutes.\r\n\r\nStopping, briefly, for a water break is OK!\r\n\r\n&nbsp;\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>28</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20\r\n\r\n&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Tired, hungover, it’s raining!  Log this ‘last’ 20 minutes in block 1 – just go!\r\n\r\nFollowing the program will have netted 445 minutes on feet – Nice one!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (135)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','test copy paste','','inherit','closed','closed','','3782-revision-v1','','','2016-11-07 04:15:08','2016-11-07 04:15:08','',3782,'http://balancehealthprograms.com.au/3782-revision-v1/',0,'revision','',0),(3786,2,'2016-11-07 04:27:03','2016-11-07 04:27:03','<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLUE PROGRAM</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 1 – WEEKS 1-4</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME:</strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>INTENSITY</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">‘Easier Monday’ sessions are best.Start super slowly, shorten your stride, avoid big hills if possible, and relax your breathing.Stretch Set 1 – hold each leg for 10 seconds</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">REST DAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">Eat, sleep, and relax,OR&nbsp;\r\n\r\nSee ‘Rest Day Considerations.\'</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, all about logging the time on feet.Please disregard distance and pace.Stretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great.·         Post session legs in cold water.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\">\r\n<blockquote><strong>WEEK 1 TOTAL TIME: (90 mins)</strong></blockquote>\r\n</td>\r\n<td colspan=\"2\" width=\"299\">\r\n<blockquote><strong>BLOCK 1 TOTAL TIME: (90)</strong></blockquote>\r\n</td>\r\n<td colspan=\"4\" width=\"299\">\r\n<blockquote><strong>PROGRAM TOTAL TIME: (90)</strong></blockquote>\r\n</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>8</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Same again, nice and smooth start to your week.Stretch Set 1Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>9</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>10</strong></td>\r\n<td width=\"116\">TIMETRIAL 1ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">ü  Design a course which has you finishing around 30 minutes in your Zone 2.ü  Your Course: Flattish, uninterrupted (eg; traffic lights), repeatable, and define a start and finish.ü  Do NOT push harder than your zone 2 (your perceived effort).ü  Note your finishing time.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>11</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>12</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>13</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2.Maintain your form when stepping it up.Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>14</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Again, just easy, if possible, walking on grass or a treadmill would be great for your legs.·         Legs in cold water post session is a good idea.Check out Red Flags – Remaining Healthy</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 2 TOTAL TIME: (100)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (190)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>15</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Smooth start, log another 5 minutes on feet – again all in your in all-day Zone.Stretch Set 1Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>16</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>17</strong></td>\r\n<td width=\"116\">TIMETRIAL 2ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course as last week – if possible.Maintain the same perceived effort.NOTE your finishing time =&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>18</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>19</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>20</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">45</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 25 minutes.Stopping, briefly, for a water break is OK!Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>21</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">The fundamental principles behind your program are consistency.  It should ‘not’ be perceived as rip-roaring hard exercise.Keeping the ball rolling is KING.20 minutes – do it!** Nailing 2 hours today is NOT of additional value if you are sidelined for the next 5 days, or over tired, or sugar hungry, or injured!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (120)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (310)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>22</strong></td>\r\n<td width=\"116\">WALKSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">25</td>\r\n<td colspan=\"7\" width=\"607\">Last week in Block 1.Stretch Set 1Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>23</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>24</strong></td>\r\n<td width=\"116\">TIMETRIAL 3ASTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Same course if possible.Maintain the same perceived effort.NOTE your finishing time = (hopefully faster, for the same perceived effort)&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>25</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>26</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>27</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">60</td>\r\n<td colspan=\"7\" width=\"607\">20 minutes at easy zone 1 – then – step it up ever slightly to your zone 2 for 40 minutes.Stopping, briefly, for a water break is OK!Strength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>28</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Tired, hungover, it’s raining!  Log this ‘last’ 20 minutes in block 1 – just go!Following the program will have netted 445 minutes on feet – Nice one!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (135)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (445)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>','test copy paste','','inherit','closed','closed','','3782-revision-v1','','','2016-11-07 04:27:03','2016-11-07 04:27:03','',3782,'http://balancehealthprograms.com.au/3782-revision-v1/',0,'revision','',0),(3787,2,'2016-11-07 23:40:21','2016-11-07 23:40:21','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we \'should\' ALL move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 REASONS TO MOVE, LOTS!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress can undoubtedly negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise, and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering possible temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, know there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Secondly, I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\r\n</em></strong></h3>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>It goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?\r\n</strong></span></em></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 aligncenter\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"577\" height=\"395\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-07 23:40:21','2016-11-07 23:40:21','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3788,2,'2016-11-08 00:11:32','2016-11-08 00:11:32','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"286\" height=\"286\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your \'fat burning capacity\' holds the key to your continued good health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or,  your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your best fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #000000;\"><em><strong><span style=\"color: #00ffff;\">But first,  for those starting exercise, returning to exercise, or fast racers questioning why!, here’s my top 3 reasons why we \'should\' ALL move, regularly!</span>\r\n</strong></em></span></h3>\r\n</blockquote>\r\n<span style=\"color: #000000;\"> </span>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>3 REASONS TO MOVE, LOTS!\r\n</strong></em></span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"> 1. <em>B<strong>alance head space – the bio-chemistry between your ears.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained unbalanced lifestyle stress, can, undoubtedly, negatively influence your continued \'good\' health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response remains unbalanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"330\" height=\"247\" />with inadequate rest (sleep), inappropriate exercise (or a sedentary lifestyle), and ‘poor’ food choices, statistics clearly state possible  ill-health.  Namely; uncharacteristic behaviour; namely, increasing intolerance, depression, unsustainable focus, and sleeping difficulties.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Despite sedative medication, alcohol, smoking, and ‘feel good’ faux foods offering \'possible\' temporary relief, these choices are largely unmaintainable and will likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means exercising appropriately lowers your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n<span style=\"color: #00ffff;\"> </span>\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em><strong>FYI -  (later) GO TO MY LIFESTYLE STRESS BALANCE 5 PART LINKED SERIES</strong></em></span></h4>\r\n</blockquote>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<h4></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>2. Balance your blood sugar levels.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of increasing  poorly balanced lifestyle stress, along with increasing exposure to media distorted promotion of the \'industrial diet\', it\'s now reported 73% of Australian’s are now living with elevated and potentially dangerous high blood sugar.  This is not only increasing Australian ill-health, but leading to an increasing strain on the Australian health system. </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\r\n<h5><em><span style=\"color: #008080;\">Both lifestyle stress and modified foods (usually a concoction of masking food additives married with refined sugar and \'bad\' fats) (oh, and  <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"323\" height=\"251\" />excessive alcohol) are all known to abnormally spike blood sugar.</span></em></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of pancreatic stress.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Elevated blood sugar, frequent spiking of blood sugar, is now well reported for contributing to unnecessary weight gain in the form of body fat.</em> </span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone has been well proven to mitigate pancreatic stress.   Equally, appetite, referring to volume and choices is positively influenced by exercising appropriately.\r\n</em></span></h5>\r\n&nbsp;\r\n<h5><em><span style=\"color: #008080;\">All in all \'ideal\' exercise permits and offers tolerance for sometimes foods like; a few beers,  a \'good\' wine, a pie at the footy, and chocolate.     See more in Parts 2 &amp; 3.</span></em></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em><strong>3. Maintain Postural Balance.</strong></em></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Given technology, aging population,  sedentary living,  and poor food choices, statistics indicate our nation’s once strong postural (spinal) balance is slowly crumbling.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Firstly, know there are some muscle groups responsible for maintaining our spinal stability, while other muscles and groups are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><img class=\"alignright  wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"343\" height=\"257\" /></em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Secondly, I believe it is our postural stabilising muscle groups which should be allocated \'more\' regular attention (with exercise).  These most important muscle groups are often linked to functional ill-health; like, injuries, headaches, &amp; constant back and neck pain.</em></span></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em><strong>Engage in a short sharp postural training program;</strong> the role of postural strength exercise is to recruit, meaning; switch on, relax, and subtly lengthen these important muscle groups offering excellent spinal health.  See PART 6-7 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">BURNING (STORED) FAT </span>\r\n</em></strong></h3>\r\n<h4></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>It goes like this;</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good healt<img class=\"  wp-image-2355 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/perfefdec.jpg\" alt=\"perfefdec\" width=\"237\" height=\"168\" />h.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>WHY BURN FAT?\r\n</strong></span></em></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 aligncenter\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"577\" height=\"395\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>My experience indicates most people exercise too hard too soon well before their aerobic fat burning engine has been built. </em></span></h3>\r\n</blockquote>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-11-08 00:11:32','2016-11-08 00:11:32','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3789,2,'2016-11-08 00:57:58','2016-11-08 00:57:58','TEST\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<p style=\"text-align: center;\"><strong>BLUE PROGRAM</strong></p>\r\n<p style=\"text-align: center;\"><strong><em>balance health productions</em></strong></p>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 3/4 – WEEKS 9-12/16</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME: </strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>ZONE</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALK:RUNSTRETCH/ STRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">Always kick off your Monday session with a 5 minute mandatory walk.Walk:Run @ 3:2 = 5 minutes x 2 = 10 minutes.Walk:Run @ 2:3 = 5 minutes x 2 = 10 minutes.Walk:Run @ 1:4 = 5 minutes.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nW:R at your most ideal ratio.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nPower Walk at your Zone 2 = 30 minutes\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">HOW A GOOD SESSIONS FEELS</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Your ‘best’ session is rarely your fastest, longest, or who you beat, but, totally being lost in the moment! For a period of time, you experience no pain, no stress, no worry, producing subconscious flow of all body parts!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">TIMETRIAL 1CSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Change course and if possible add some ‘more’ hills.Finish again in ‘about’ 40 minutes.Please use perceived effort – again, policing about ‘your’ Zone 2, and don’t catch yourself spent when ascending.Feel free to run portions, again, at your totally controlled intensity – Zone 2!‘How to best tackle Hills.’\r\n\r\n&nbsp;\r\n\r\nFinishing Time =\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\">WILL YOGA OR PILATES HELP ME!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Answer: YES! </em><em> </em><em>85% of Australians sit for 14 of their 16 waking hours.  ‘If you don’t use it, you lose it.’ </em><em> </em><em>Any controlled movement asking for stabilisation is valuable.  Movement, subconscoiusly demanding more muscles to fire is good.  Recruiting mainly dormant muscle groups, namely; bum muscles, lower back muscle groups, and lower tummy muscle groups, will offer significant structural and postural benefits. </em>\r\n\r\n<em> </em>\r\n\r\n<em>Performing your own primary movements will result in improved; balance, performance, reduction of fatigue and injury potential.  </em>\r\n\r\n<em> </em>\r\n\r\n<em>Prioritise the simple ones – 2-3 x week. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\">SHOWER DOWN</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Use your shower to warm down, returning peacefully back into your world.  Closed your eyes, fine tune water temperature, massage your lower legs (calves), and finish with a quick cold rush! </em><em> </em><em>Towel down, get changed, and stop, for five seconds!  That ‘feeling’ is a huge reason why we do this!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK/ RUNLONG</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">90</td>\r\n<td colspan=\"7\" width=\"607\">‘Going long!’ Why?Easy 10 minutes warm up – either brisk walk, or 3:2 – W:R.Use your best Walk:Run ratio – Try 1:4 maintaining your Zone 2 throughout.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk the entire session = 90 minutes\r\n\r\n&nbsp;\r\n\r\nStretch Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">Life permitting – rev up your pins again.Knock it over – Start at 5 am!Why ‘Early Morning Sessions’ are usually best.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 9 TOTAL TIME: (160 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 3 TOTAL TIME: (160)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1375)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>8</strong></td>\r\n<td width=\"116\">WALK:RUNSTRETCH/ STRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\"><em>Tell me why? I don\'t like Mondays. Tell me why? I don\'t like Mondays. Tell me why? I don\'t like Mondays. I want to shoot, The whole day down.</em><em> </em><em>Well, start with a training session!</em>5 minute warm up – walking or 2:3 – W:R\r\n\r\n&nbsp;\r\n\r\nW:R @ 2:6 = 8 minutes x 4 = 24 minutes\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk 30 minutes – Zone 2\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>9</strong></td>\r\n<td width=\"116\">CADENCE IS KING</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">‘Finding and Practicing your IDEAL Running &amp; Walking Cadence’<em> </em>o   <em>Cadence – how many strides you take per minute. </em>o   <em>I firmly believe finding your most ideal running &amp; walking cadence is fundamental in avoiding injury and performing best. </em>o   <em>Practice your ideal cadence over and over until it becomes your default. </em>\r\n\r\no   <em>Use metronomes or drumbeats off youtube. </em>\r\n\r\no   <em>Improved rhythm lowers perception of effort allowing for continued performance. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>10</strong></td>\r\n<td width=\"116\">TIMETRIAL 1DSTRETCHSTRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Design a 45 minute–ish course.Mix up terrain if possible.Finish course as fast as you can while holding your Zone 2Walk:Run or Brisk Walk&nbsp;\r\n\r\nFinishing Time =\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 2</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>11</strong></td>\r\n<td width=\"116\">LAUGH, WALK RUN!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Laughing, Walking, and (appropriate) Running all produce the same ‘feel good emotions!</em><em> </em><em>Life is good!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>12</strong></td>\r\n<td width=\"116\">DO SUPPLEMENTS WORK?</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>If a supplement (particularly when promoting athletic gains) is listed as banned – IT WORKS! (Big time).</em><em>If a supplement is NOT listed as banned – IT PROBABLY DOESN’T WORK! (but, it may!)</em><em> </em><em>KISS – Build aerobically slowly and appropriately, eat real, slow energy release foods, prioritise nutritious sleep, and, it’s likely you’ll reach your best performance.</em>‘The Top Four Supplements’</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>13</strong></td>\r\n<td width=\"116\">WALK:RUNLONG</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">90</td>\r\n<td colspan=\"7\" width=\"607\">Easy 10 minutes warm up – either brisk walk, or 3:2 – W:R.Use your best Walk:Run ratio – try 1:4 maintaining your Zone 2 throughout.OR\r\n\r\n&nbsp;\r\n\r\nBrisk walk the entire session = 90 minutes\r\n\r\n&nbsp;\r\n\r\nIs it possible to pick up your pace in the final 15 minutes – see what happens!\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>14</strong></td>\r\n<td width=\"116\">WALK:RUN</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">40</td>\r\n<td colspan=\"7\" width=\"607\">Big weekend – 130 big ones!Remember, the objective is logging time – not tearing it, and you, up!Think about your pace, be intuitive as to your best output allowing your return in one piece but well satisfied with your achievement.\r\n\r\n&nbsp;\r\n\r\nSay it again – Don’t blow the doors off early!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 2 TOTAL TIME: (210)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (375)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1585)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>15</strong></td>\r\n<td width=\"116\">WALK:RUNSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Super easy Monday – following big weekend.W:R @ 2.30:2.30 = 5 minutes x 5 = 20 minutesOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk = 20 minutes\r\n\r\n&nbsp;\r\n\r\n<strong><em>As a consequence of your ‘big’ training weekend, </em></strong>\r\n\r\n<strong><em> </em></strong>\r\n\r\n<strong><em>You may experience these two feelings today. </em></strong>\r\n\r\n<strong><em> </em></strong>\r\n\r\n<strong><em>Breathing challenges: </em></strong><em>Remind yourself to relax your neck and shoulders, and breath as you would while sleeping.  Rhythmic control is essential as your legs and arms will return the same even and relaxed tempo.  </em>\r\n\r\n<em> </em>\r\n\r\n<strong><em>Appetite surges: </em></strong><em>Carbohydrates, sugars, processed choices, could come into play today.  Start the day with increasing real fats at breakfast.  Load up on ‘good fats’ while increasing water (with lemon and a little salt) consumption.  </em>\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>16</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Either you run and walk today,</em><em> </em><em>or</em><em> </em><em>Today will run, and walk over you!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>17</strong></td>\r\n<td width=\"116\">TIMETRIAL 1DSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2-3</td>\r\n<td width=\"87\">40?</td>\r\n<td colspan=\"7\" width=\"607\">Same as last week’s course.Looking for another personal best!Finishing Time =\r\n\r\nPost your PB on Team App\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nA ‘Poor TimeTrial Result’ could mean you’re fighting an uninvited guest.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>18</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>19</strong></td>\r\n<td width=\"116\">DOES ALKLISING WATER WORK?</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>20</strong></td>\r\n<td width=\"116\">WALK½ WAY STRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">60</td>\r\n<td colspan=\"7\" width=\"607\">Take it out as normal, even consider throwing in a little ‘Walk:Run’ @ 3.30:1.30Stop at half way.Perform Strength Set 1Now finish your workout, again throwing in W:R if capable and interested.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>21</strong></td>\r\n<td width=\"116\">WALK:RUN</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">Walk:Run @ 3.30:1.30 = 5 minutes x 6 = 30 minutesORContinue brisk walking while matching your ideal nutritional choices.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (160)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (460)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1065)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>22</strong></td>\r\n<td width=\"116\">WALK:RUNSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">Last week in Block 2.10 min brisk walkWalk:Run @ 3:2 = 5 minutes x 4 = 20 minutes&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\n30 Brisk walk\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>23</strong></td>\r\n<td width=\"116\">LAYERING YOUR FITNESS &amp; HEALTH</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>I would hope you’ve noted the slow, controlled, and monitored approach to your preparation.  Avoid spooking your body!  Build up gradually! Soon this program will end, allowing you now select another lifestyle friendly challenge.  </em><em>Employ the same measured build, avoiding injury, sickness, and de-motivation at all cost. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>24</strong></td>\r\n<td width=\"116\">HEALTH CHECK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\"><em>I call this a</em> ‘Health Check Run.\'o   <em>It offers nothing more than assure you’re well capable of nailing your goal event on the weekend.</em>o   <em>You are healthy and ready to go. </em>o   <em>So make this session feel relaxed, perform the entire session at your ‘super comfortable’ effort.  If you choose to walk super slowly, then so be it! </em>\r\n\r\no   <em>You want to be returning feeling great, and knowing you could easily press harder if required  – but don’t. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>25</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>26</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>27</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">15-30</td>\r\n<td colspan=\"7\" width=\"607\">Often a super easy walk is best the day before your key event.This is great to settle a few nerves, loosen up creaky joints, and help digest your loaded calories. It will also help you sleep just a little bit more deeply.Normal lunch – Normal Dinner – Normal bed time.&nbsp;\r\n\r\n<strong>Have all your gear ready to go</strong>\r\n\r\n&nbsp;\r\n<p style=\"text-align: left;\">Checklist</p>\r\n<p style=\"text-align: left;\">        ⊗ Shoes – Laces checked</p>\r\n<p style=\"text-align: left;\">        Socks</p>\r\n<p style=\"text-align: left;\">        Shorts or Running Knicks</p>\r\n<p style=\"text-align: left;\">        Race singlet, shirt, compression top/ Race bra<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/breath.jpg\"><img class=\"  wp-image-2946 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/breath-244x300.jpg\" alt=\"breath\" width=\"69\" height=\"85\" /></a></p>\r\n<p style=\"text-align: left;\">        Hat/ Visor, Sunglasses</p>\r\n<p style=\"text-align: left;\">        Ipod tuned and powdered - optional</p>\r\n<p style=\"text-align: left;\">        Body glide</p>\r\n<p style=\"text-align: left;\">        Race Number</p>\r\n<p style=\"text-align: left;\">        Timing chip – DON’T FORGET THIS ONE (Set alarm for tomorrow morning just in case)</p>\r\n<p style=\"text-align: left;\">        Throw away warm gear – trackies and jumper</p>\r\n&nbsp;\r\n\r\n<strong>Logistics</strong>\r\n\r\nü  Transport\r\n\r\nü  Parking\r\n\r\nü  Possible warm up area\r\n\r\nü  Mobile phone transport\r\n\r\nü  Toilets\r\n\r\n&nbsp;</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>28</strong></td>\r\n<td width=\"116\">RACEDAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Where were you 12 weeks ago?Check out the PROGRAM TOTAL TIME:Congratulations!BLUE TEAM RACE VIDEO\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (150)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (610)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1215)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\nTEST\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TESTING PROG','','publish','closed','closed','','testing-prog','','','2016-11-08 01:05:45','2016-11-08 01:05:45','',0,'http://balancehealthprograms.com.au/?page_id=3789',0,'page','',0),(3791,2,'2016-11-08 00:58:31','2016-11-08 00:58:31','TEST\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<p style=\"text-align: center;\"><strong>BLUE PROGRAM</strong></p>\r\n<p style=\"text-align: center;\"><strong><em>balance health productions</em></strong></p>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 3/4 – WEEKS 9-12/16</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME: </strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>ZONE</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALK:RUNSTRETCH/ STRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">Always kick off your Monday session with a 5 minute mandatory walk.&nbsp;\r\n\r\nWalk:Run @ 3:2 = 5 minutes x 2 = 10 minutes.\r\n\r\nWalk:Run @ 2:3 = 5 minutes x 2 = 10 minutes.\r\n\r\nWalk:Run @ 1:4 = 5 minutes.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nW:R at your most ideal ratio.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nPower Walk at your Zone 2 = 30 minutes\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">HOW A GOOD SESSIONS FEELS</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Your ‘best’ session is rarely your fastest, longest, or who you beat, but, totally being lost in the moment! For a period of time, you experience no pain, no stress, no worry, producing subconscious flow of all body parts!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">TIMETRIAL 1CSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Change course and if possible add some ‘more’ hills.Finish again in ‘about’ 40 minutes.\r\n\r\nPlease use perceived effort – again, policing about ‘your’ Zone 2, and don’t catch yourself spent when ascending.\r\n\r\nFeel free to run portions, again, at your totally controlled intensity – Zone 2!\r\n\r\n‘How to best tackle Hills.’\r\n\r\n&nbsp;\r\n\r\nFinishing Time =\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\">WILL YOGA OR PILATES HELP ME!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Answer: YES! </em><em> </em>\r\n\r\n<em>85% of Australians sit for 14 of their 16 waking hours.  ‘If you don’t use it, you lose it.’ </em>\r\n\r\n<em> </em>\r\n\r\n<em>Any controlled movement asking for stabilisation is valuable.  Movement, subconscoiusly demanding more muscles to fire is good.  Recruiting mainly dormant muscle groups, namely; bum muscles, lower back muscle groups, and lower tummy muscle groups, will offer significant structural and postural benefits. </em>\r\n\r\n<em> </em>\r\n\r\n<em>Performing your own primary movements will result in improved; balance, performance, reduction of fatigue and injury potential.  </em>\r\n\r\n<em> </em>\r\n\r\n<em>Prioritise the simple ones – 2-3 x week. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\">SHOWER DOWN</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Use your shower to warm down, returning peacefully back into your world.  Closed your eyes, fine tune water temperature, massage your lower legs (calves), and finish with a quick cold rush! </em><em> </em>\r\n\r\n<em>Towel down, get changed, and stop, for five seconds!  That ‘feeling’ is a huge reason why we do this!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK/ RUN&nbsp;\r\n\r\nLONG</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">90</td>\r\n<td colspan=\"7\" width=\"607\">‘Going long!’ Why?&nbsp;\r\n\r\nEasy 10 minutes warm up – either brisk walk, or 3:2 – W:R.\r\n\r\n&nbsp;\r\n\r\nUse your best Walk:Run ratio – Try 1:4 maintaining your Zone 2 throughout.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk the entire session = 90 minutes\r\n\r\n&nbsp;\r\n\r\nStretch Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Life permitting – rev up your pins again.&nbsp;\r\n\r\nKnock it over – Start at 5 am!\r\n\r\n&nbsp;\r\n\r\nWhy ‘Early Morning Sessions’ are usually best.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 9 TOTAL TIME: (160 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 3 TOTAL TIME: (160)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1375)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>8</strong></td>\r\n<td width=\"116\">WALK:RUNSTRETCH/ STRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\"><em>Tell me why? I don\'t like Mondays. Tell me why? I don\'t like Mondays. Tell me why? I don\'t like Mondays. I want to shoot, The whole day down.</em><em> </em>\r\n\r\n<em>Well, start with a training session!</em>\r\n\r\n&nbsp;\r\n\r\n5 minute warm up – walking or 2:3 – W:R\r\n\r\n&nbsp;\r\n\r\nW:R @ 2:6 = 8 minutes x 4 = 24 minutes\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk 30 minutes – Zone 2\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>9</strong></td>\r\n<td width=\"116\">CADENCE IS KING</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">‘Finding and Practicing your IDEAL Running &amp; Walking Cadence’<em> </em>\r\n\r\no   <em>Cadence – how many strides you take per minute. </em>\r\n\r\no   <em>I firmly believe finding your most ideal running &amp; walking cadence is fundamental in avoiding injury and performing best. </em>\r\n\r\no   <em>Practice your ideal cadence over and over until it becomes your default. </em>\r\n\r\no   <em>Use metronomes or drumbeats off youtube. </em>\r\n\r\no   <em>Improved rhythm lowers perception of effort allowing for continued performance. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>10</strong></td>\r\n<td width=\"116\">TIMETRIAL 1DSTRETCH\r\n\r\nSTRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Design a 45 minute–ish course.Mix up terrain if possible.\r\n\r\nFinish course as fast as you can while holding your Zone 2\r\n\r\nWalk:Run or Brisk Walk\r\n\r\n&nbsp;\r\n\r\nFinishing Time =\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 2</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>11</strong></td>\r\n<td width=\"116\">LAUGH, WALK RUN!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Laughing, Walking, and (appropriate) Running all produce the same ‘feel good emotions!</em><em> </em>\r\n\r\n<em>Life is good!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>12</strong></td>\r\n<td width=\"116\">DO SUPPLEMENTS WORK?</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>If a supplement (particularly when promoting athletic gains) is listed as banned – IT WORKS! (Big time).</em><em>If a supplement is NOT listed as banned – IT PROBABLY DOESN’T WORK! (but, it may!)</em>\r\n\r\n<em> </em>\r\n\r\n<em>KISS – Build aerobically slowly and appropriately, eat real, slow energy release foods, prioritise nutritious sleep, and, it’s likely you’ll reach your best performance.</em>\r\n\r\n‘The Top Four Supplements’</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>13</strong></td>\r\n<td width=\"116\">WALK:RUN&nbsp;\r\n\r\nLONG</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">90</td>\r\n<td colspan=\"7\" width=\"607\">Easy 10 minutes warm up – either brisk walk, or 3:2 – W:R.&nbsp;\r\n\r\nUse your best Walk:Run ratio – try 1:4 maintaining your Zone 2 throughout.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk the entire session = 90 minutes\r\n\r\n&nbsp;\r\n\r\nIs it possible to pick up your pace in the final 15 minutes – see what happens!\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>14</strong></td>\r\n<td width=\"116\">WALK:RUN</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">40&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Big weekend – 130 big ones!&nbsp;\r\n\r\nRemember, the objective is logging time – not tearing it, and you, up!\r\n\r\n&nbsp;\r\n\r\nThink about your pace, be intuitive as to your best output allowing your return in one piece but well satisfied with your achievement.\r\n\r\n&nbsp;\r\n\r\nSay it again – Don’t blow the doors off early!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 2 TOTAL TIME: (210)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (375)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1585)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>15</strong></td>\r\n<td width=\"116\">WALK:RUNSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Super easy Monday – following big weekend.&nbsp;\r\n\r\nW:R @ 2.30:2.30 = 5 minutes x 5 = 20 minutes\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk = 20 minutes\r\n\r\n&nbsp;\r\n\r\n<strong><em>As a consequence of your ‘big’ training weekend, </em></strong>\r\n\r\n<strong><em> </em></strong>\r\n\r\n<strong><em>You may experience these two feelings today. </em></strong>\r\n\r\n<strong><em> </em></strong>\r\n\r\n<strong><em>Breathing challenges: </em></strong><em>Remind yourself to relax your neck and shoulders, and breath as you would while sleeping.  Rhythmic control is essential as your legs and arms will return the same even and relaxed tempo.  </em>\r\n\r\n<em> </em>\r\n\r\n<strong><em>Appetite surges: </em></strong><em>Carbohydrates, sugars, processed choices, could come into play today.  Start the day with increasing real fats at breakfast.  Load up on ‘good fats’ while increasing water (with lemon and a little salt) consumption.  </em>\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>16</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Either you run and walk today,</em><em> </em>\r\n\r\n<em>or</em>\r\n\r\n<em> </em>\r\n\r\n<em>Today will run, and walk over you!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>17</strong></td>\r\n<td width=\"116\">TIMETRIAL 1DSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2-3</td>\r\n<td width=\"87\">40?</td>\r\n<td colspan=\"7\" width=\"607\">Same as last week’s course.&nbsp;\r\n\r\nLooking for another personal best!\r\n\r\n&nbsp;\r\n\r\nFinishing Time =\r\n\r\nPost your PB on Team App\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nA ‘Poor TimeTrial Result’ could mean you’re fighting an uninvited guest.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>18</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>19</strong></td>\r\n<td width=\"116\">DOES ALKLISING WATER WORK?</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>20</strong></td>\r\n<td width=\"116\">WALK½ WAY STRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">60</td>\r\n<td colspan=\"7\" width=\"607\">Take it out as normal, even consider throwing in a little ‘Walk:Run’ @ 3.30:1.30Stop at half way.\r\n\r\nPerform Strength Set 1\r\n\r\nNow finish your workout, again throwing in W:R if capable and interested.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>21</strong></td>\r\n<td width=\"116\">WALK:RUN</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Walk:Run @ 3.30:1.30 = 5 minutes x 6 = 30 minutes&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nContinue brisk walking while matching your ideal nutritional choices.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (160)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (460)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1065)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>22</strong></td>\r\n<td width=\"116\">WALK:RUNSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">Last week in Block 2.&nbsp;\r\n\r\n10 min brisk walk\r\n\r\nWalk:Run @ 3:2 = 5 minutes x 4 = 20 minutes\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\n30 Brisk walk\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>23</strong></td>\r\n<td width=\"116\">LAYERING YOUR FITNESS &amp; HEALTH</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>I would hope you’ve noted the slow, controlled, and monitored approach to your preparation.  Avoid spooking your body!  Build up gradually! Soon this program will end, allowing you now select another lifestyle friendly challenge.  </em><em>Employ the same measured build, avoiding injury, sickness, and de-motivation at all cost. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>24</strong></td>\r\n<td width=\"116\">HEALTH CHECK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\"><em>I call this a</em> ‘Health Check Run.\'&nbsp;\r\n\r\no   <em>It offers nothing more than assure you’re well capable of nailing your goal event on the weekend.</em>\r\n\r\no   <em>You are healthy and ready to go. </em>\r\n\r\no   <em>So make this session feel relaxed, perform the entire session at your ‘super comfortable’ effort.  If you choose to walk super slowly, then so be it! </em>\r\n\r\no   <em>You want to be returning feeling great, and knowing you could easily press harder if required  – but don’t. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>25</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>26</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>27</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">15-30</td>\r\n<td colspan=\"7\" width=\"607\">Often a super easy walk is best the day before your key event.This is great to settle a few nerves, loosen up creaky joints, and help digest your loaded calories. It will also help you sleep just a little bit more deeply.\r\n\r\n&nbsp;\r\n\r\nNormal lunch – Normal Dinner – Normal bed time.\r\n\r\n&nbsp;\r\n\r\n<strong>Have all your gear ready to go</strong>\r\n\r\n&nbsp;\r\n\r\n        Checklist\r\n\r\n        Shoes – Laces checked\r\n\r\n        Socks\r\n\r\n        Shorts or Running Knicks\r\n\r\n        Race singlet, shirt, compression top/ Race bra\r\n\r\n        Hat/ Visor, Sunglasses\r\n\r\n        Ipod tuned and powdered - optional\r\n\r\n        Body glide\r\n\r\n        Race Number\r\n\r\n        Timing chip – DON’T FORGET THIS ONE (Set alarm for tomorrow morning just in case)\r\n\r\n        Throw away warm gear – trackies and jumper\r\n\r\n&nbsp;\r\n\r\n<strong>Logistics</strong>\r\n\r\nü  Transport\r\n\r\nü  Parking\r\n\r\nü  Possible warm up area\r\n\r\nü  Mobile phone transport\r\n\r\nü  Toilets\r\n\r\n&nbsp;</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>28</strong></td>\r\n<td width=\"116\">RACEDAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Where were you 12 weeks ago?Check out the PROGRAM TOTAL TIME:\r\n\r\nCongratulations!\r\n\r\n&nbsp;\r\n\r\nBLUE TEAM RACE VIDEO\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (150)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (610)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1215)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\nTEST\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TESTING PROG','','inherit','closed','closed','','3789-revision-v1','','','2016-11-08 00:58:31','2016-11-08 00:58:31','',3789,'http://balancehealthprograms.com.au/3789-revision-v1/',0,'revision','',0),(3790,2,'2016-11-08 00:57:58','2016-11-08 00:57:58','TEST\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\">\r\n<p style=\"text-align: center;\"><strong>BLUE PROGRAM</strong></p>\r\n<p style=\"text-align: center;\"><strong><em>balance health productions</em></strong></p>\r\n</td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"14\" width=\"1041\"><strong>BLOCK 3/4 – WEEKS 9-12/16</strong></td>\r\n</tr>\r\n<tr>\r\n<td colspan=\"3\" width=\"208\"><strong>NAME: </strong></td>\r\n<td colspan=\"4\" width=\"416\"><strong>GOALS:</strong></td>\r\n<td colspan=\"2\" width=\"104\"><strong>WEIGHT:</strong></td>\r\n<td width=\"78\"><strong>GIRTHS</strong></td>\r\n<td width=\"78\"><strong>Waist:</strong></td>\r\n<td colspan=\"2\" width=\"78\"><strong>Chest:</strong></td>\r\n<td width=\"78\"><strong>Hips:</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>DAY</strong></td>\r\n<td width=\"116\"><strong>SESSION</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>ZONE</strong></td>\r\n<td width=\"87\"><strong>TIME</strong></td>\r\n<td colspan=\"7\" width=\"607\"><strong>COMMENTS</strong></td>\r\n<td colspan=\"2\" width=\"87\"><strong>HDYF /10</strong></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>1</strong></td>\r\n<td width=\"116\">WALK:RUN\r\n\r\nSTRETCH/ STRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">Always kick off your Monday session with a 5 minute mandatory walk.\r\n\r\n&nbsp;\r\n\r\nWalk:Run @ 3:2 = 5 minutes x 2 = 10 minutes.\r\n\r\nWalk:Run @ 2:3 = 5 minutes x 2 = 10 minutes.\r\n\r\nWalk:Run @ 1:4 = 5 minutes.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nW:R at your most ideal ratio.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nPower Walk at your Zone 2 = 30 minutes\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>2</strong></td>\r\n<td width=\"116\">HOW A GOOD SESSIONS FEELS</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Your ‘best’ session is rarely your fastest, longest, or who you beat, but, totally being lost in the moment! For a period of time, you experience no pain, no stress, no worry, producing subconscious flow of all body parts!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>3</strong></td>\r\n<td width=\"116\">TIMETRIAL 1C\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Change course and if possible add some ‘more’ hills.\r\n\r\nFinish again in ‘about’ 40 minutes.\r\n\r\nPlease use perceived effort – again, policing about ‘your’ Zone 2, and don’t catch yourself spent when ascending.\r\n\r\nFeel free to run portions, again, at your totally controlled intensity – Zone 2!\r\n\r\n‘How to best tackle Hills.’\r\n\r\n&nbsp;\r\n\r\nFinishing Time =\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>4</strong></td>\r\n<td width=\"116\">WILL YOGA OR PILATES HELP ME!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Answer: YES! </em>\r\n\r\n<em> </em>\r\n\r\n<em>85% of Australians sit for 14 of their 16 waking hours.  ‘If you don’t use it, you lose it.’ </em>\r\n\r\n<em> </em>\r\n\r\n<em>Any controlled movement asking for stabilisation is valuable.  Movement, subconscoiusly demanding more muscles to fire is good.  Recruiting mainly dormant muscle groups, namely; bum muscles, lower back muscle groups, and lower tummy muscle groups, will offer significant structural and postural benefits. </em>\r\n\r\n<em> </em>\r\n\r\n<em>Performing your own primary movements will result in improved; balance, performance, reduction of fatigue and injury potential.  </em>\r\n\r\n<em> </em>\r\n\r\n<em>Prioritise the simple ones – 2-3 x week. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>5</strong></td>\r\n<td width=\"116\">SHOWER DOWN</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Use your shower to warm down, returning peacefully back into your world.  Closed your eyes, fine tune water temperature, massage your lower legs (calves), and finish with a quick cold rush! </em>\r\n\r\n<em> </em>\r\n\r\n<em>Towel down, get changed, and stop, for five seconds!  That ‘feeling’ is a huge reason why we do this!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>6</strong></td>\r\n<td width=\"116\">WALK/ RUN\r\n\r\n&nbsp;\r\n\r\nLONG</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">90</td>\r\n<td colspan=\"7\" width=\"607\">‘Going long!’ Why?\r\n\r\n&nbsp;\r\n\r\nEasy 10 minutes warm up – either brisk walk, or 3:2 – W:R.\r\n\r\n&nbsp;\r\n\r\nUse your best Walk:Run ratio – Try 1:4 maintaining your Zone 2 throughout.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk the entire session = 90 minutes\r\n\r\n&nbsp;\r\n\r\nStretch Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>7</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30\r\n\r\n&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Life permitting – rev up your pins again.\r\n\r\n&nbsp;\r\n\r\nKnock it over – Start at 5 am!\r\n\r\n&nbsp;\r\n\r\nWhy ‘Early Morning Sessions’ are usually best.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 9 TOTAL TIME: (160 mins)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 3 TOTAL TIME: (160)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1375)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>8</strong></td>\r\n<td width=\"116\">WALK:RUN\r\n\r\nSTRETCH/ STRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\"><em>Tell me why? I don\'t like Mondays. Tell me why? I don\'t like Mondays. Tell me why? I don\'t like Mondays. I want to shoot, The whole day down.</em>\r\n\r\n<em> </em>\r\n\r\n<em>Well, start with a training session!</em>\r\n\r\n&nbsp;\r\n\r\n5 minute warm up – walking or 2:3 – W:R\r\n\r\n&nbsp;\r\n\r\nW:R @ 2:6 = 8 minutes x 4 = 24 minutes\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk 30 minutes – Zone 2\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>9</strong></td>\r\n<td width=\"116\">CADENCE IS KING</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\">‘Finding and Practicing your IDEAL Running &amp; Walking Cadence’\r\n\r\n<em> </em>\r\n\r\no   <em>Cadence – how many strides you take per minute. </em>\r\n\r\no   <em>I firmly believe finding your most ideal running &amp; walking cadence is fundamental in avoiding injury and performing best. </em>\r\n\r\no   <em>Practice your ideal cadence over and over until it becomes your default. </em>\r\n\r\no   <em>Use metronomes or drumbeats off youtube. </em>\r\n\r\no   <em>Improved rhythm lowers perception of effort allowing for continued performance. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>10</strong></td>\r\n<td width=\"116\">TIMETRIAL 1D\r\n\r\nSTRETCH\r\n\r\nSTRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Design a 45 minute–ish course.\r\n\r\nMix up terrain if possible.\r\n\r\nFinish course as fast as you can while holding your Zone 2\r\n\r\nWalk:Run or Brisk Walk\r\n\r\n&nbsp;\r\n\r\nFinishing Time =\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 2</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>11</strong></td>\r\n<td width=\"116\">LAUGH, WALK RUN!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Laughing, Walking, and (appropriate) Running all produce the same ‘feel good emotions!</em>\r\n\r\n<em> </em>\r\n\r\n<em>Life is good!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>12</strong></td>\r\n<td width=\"116\">DO SUPPLEMENTS WORK?</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>If a supplement (particularly when promoting athletic gains) is listed as banned – IT WORKS! (Big time).</em>\r\n\r\n<em>If a supplement is NOT listed as banned – IT PROBABLY DOESN’T WORK! (but, it may!)</em>\r\n\r\n<em> </em>\r\n\r\n<em>KISS – Build aerobically slowly and appropriately, eat real, slow energy release foods, prioritise nutritious sleep, and, it’s likely you’ll reach your best performance.</em>\r\n\r\n‘The Top Four Supplements’</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>13</strong></td>\r\n<td width=\"116\">WALK:RUN\r\n\r\n&nbsp;\r\n\r\nLONG</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">90</td>\r\n<td colspan=\"7\" width=\"607\">Easy 10 minutes warm up – either brisk walk, or 3:2 – W:R.\r\n\r\n&nbsp;\r\n\r\nUse your best Walk:Run ratio – try 1:4 maintaining your Zone 2 throughout.\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk the entire session = 90 minutes\r\n\r\n&nbsp;\r\n\r\nIs it possible to pick up your pace in the final 15 minutes – see what happens!\r\n\r\n&nbsp;\r\n\r\nStretch Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>14</strong></td>\r\n<td width=\"116\">WALK:RUN</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">40\r\n\r\n&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Big weekend – 130 big ones!\r\n\r\n&nbsp;\r\n\r\nRemember, the objective is logging time – not tearing it, and you, up!\r\n\r\n&nbsp;\r\n\r\nThink about your pace, be intuitive as to your best output allowing your return in one piece but well satisfied with your achievement.\r\n\r\n&nbsp;\r\n\r\nSay it again – Don’t blow the doors off early!</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 2 TOTAL TIME: (210)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (375)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1585)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>15</strong></td>\r\n<td width=\"116\">WALK:RUN\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">20</td>\r\n<td colspan=\"7\" width=\"607\">Super easy Monday – following big weekend.\r\n\r\n&nbsp;\r\n\r\nW:R @ 2.30:2.30 = 5 minutes x 5 = 20 minutes\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nBrisk walk = 20 minutes\r\n\r\n&nbsp;\r\n\r\n<strong><em>As a consequence of your ‘big’ training weekend, </em></strong>\r\n\r\n<strong><em> </em></strong>\r\n\r\n<strong><em>You may experience these two feelings today. </em></strong>\r\n\r\n<strong><em> </em></strong>\r\n\r\n<strong><em>Breathing challenges: </em></strong><em>Remind yourself to relax your neck and shoulders, and breath as you would while sleeping.  Rhythmic control is essential as your legs and arms will return the same even and relaxed tempo.  </em>\r\n\r\n<em> </em>\r\n\r\n<strong><em>Appetite surges: </em></strong><em>Carbohydrates, sugars, processed choices, could come into play today.  Start the day with increasing real fats at breakfast.  Load up on ‘good fats’ while increasing water (with lemon and a little salt) consumption.  </em>\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>16</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>Either you run and walk today,</em>\r\n\r\n<em> </em>\r\n\r\n<em>or</em>\r\n\r\n<em> </em>\r\n\r\n<em>Today will run, and walk over you!</em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>17</strong></td>\r\n<td width=\"116\">TIMETRIAL 1D\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">2-3</td>\r\n<td width=\"87\">40?</td>\r\n<td colspan=\"7\" width=\"607\">Same as last week’s course.\r\n\r\n&nbsp;\r\n\r\nLooking for another personal best!\r\n\r\n&nbsp;\r\n\r\nFinishing Time =\r\n\r\nPost your PB on Team App\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nA ‘Poor TimeTrial Result’ could mean you’re fighting an uninvited guest.\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 3</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>18</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>19</strong></td>\r\n<td width=\"116\">DOES ALKLISING WATER WORK?</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>20</strong></td>\r\n<td width=\"116\">WALK\r\n\r\n½ WAY STRENGTH</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">60</td>\r\n<td colspan=\"7\" width=\"607\">Take it out as normal, even consider throwing in a little ‘Walk:Run’ @ 3.30:1.30\r\n\r\nStop at half way.\r\n\r\nPerform Strength Set 1\r\n\r\nNow finish your workout, again throwing in W:R if capable and interested.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>21</strong></td>\r\n<td width=\"116\">WALK:RUN</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30\r\n\r\n&nbsp;</td>\r\n<td colspan=\"7\" width=\"607\">Walk:Run @ 3.30:1.30 = 5 minutes x 6 = 30 minutes\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\nContinue brisk walking while matching your ideal nutritional choices.</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (160)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (460)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1065)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>22</strong></td>\r\n<td width=\"116\">WALK:RUN\r\n\r\nSTRETCH</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">30</td>\r\n<td colspan=\"7\" width=\"607\">Last week in Block 2.\r\n\r\n&nbsp;\r\n\r\n10 min brisk walk\r\n\r\nWalk:Run @ 3:2 = 5 minutes x 4 = 20 minutes\r\n\r\n&nbsp;\r\n\r\nOR\r\n\r\n&nbsp;\r\n\r\n30 Brisk walk\r\n\r\n&nbsp;\r\n\r\nStretch Set 1\r\n\r\nStrength Set 1</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>23</strong></td>\r\n<td width=\"116\">LAYERING YOUR FITNESS &amp; HEALTH</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"><em>I would hope you’ve noted the slow, controlled, and monitored approach to your preparation.  Avoid spooking your body!  Build up gradually! Soon this program will end, allowing you now select another lifestyle friendly challenge.  </em>\r\n\r\n<em>Employ the same measured build, avoiding injury, sickness, and de-motivation at all cost. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>24</strong></td>\r\n<td width=\"116\">HEALTH CHECK</td>\r\n<td colspan=\"2\" width=\"87\">1-2</td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\"><em>I call this a</em> ‘Health Check Run.\'\r\n\r\n&nbsp;\r\n\r\no   <em>It offers nothing more than assure you’re well capable of nailing your goal event on the weekend.</em>\r\n\r\no   <em>You are healthy and ready to go. </em>\r\n\r\no   <em>So make this session feel relaxed, perform the entire session at your ‘super comfortable’ effort.  If you choose to walk super slowly, then so be it! </em>\r\n\r\no   <em>You want to be returning feeling great, and knowing you could easily press harder if required  – but don’t. </em></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>25</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>26</strong></td>\r\n<td width=\"116\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\"></td>\r\n<td colspan=\"7\" width=\"607\"></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>27</strong></td>\r\n<td width=\"116\">WALK</td>\r\n<td colspan=\"2\" width=\"87\">1</td>\r\n<td width=\"87\">15-30</td>\r\n<td colspan=\"7\" width=\"607\">Often a super easy walk is best the day before your key event.\r\n\r\nThis is great to settle a few nerves, loosen up creaky joints, and help digest your loaded calories. It will also help you sleep just a little bit more deeply.\r\n\r\n&nbsp;\r\n\r\nNormal lunch – Normal Dinner – Normal bed time.\r\n\r\n&nbsp;\r\n\r\n<strong>Have all your gear ready to go</strong>\r\n\r\n&nbsp;\r\n\r\n        Checklist\r\n\r\n        Shoes – Laces checked\r\n\r\n        Socks\r\n\r\n        Shorts or Running Knicks\r\n\r\n        Race singlet, shirt, compression top/ Race bra\r\n\r\n        Hat/ Visor, Sunglasses\r\n\r\n        Ipod tuned and powdered - optional\r\n\r\n        Body glide\r\n\r\n        Race Number\r\n\r\n        Timing chip – DON’T FORGET THIS ONE (Set alarm for tomorrow morning just in case)\r\n\r\n        Throw away warm gear – trackies and jumper\r\n\r\n&nbsp;\r\n\r\n<strong>Logistics</strong>\r\n\r\nü  Transport\r\n\r\nü  Parking\r\n\r\nü  Possible warm up area\r\n\r\nü  Mobile phone transport\r\n\r\nü  Toilets\r\n\r\n&nbsp;</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong>28</strong></td>\r\n<td width=\"116\">RACE\r\n\r\nDAY</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n<td width=\"87\">?</td>\r\n<td colspan=\"7\" width=\"607\">Where were you 12 weeks ago?\r\n\r\nCheck out the PROGRAM TOTAL TIME:\r\n\r\nCongratulations!\r\n\r\n&nbsp;\r\n\r\nBLUE TEAM RACE VIDEO\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n<tr>\r\n<td width=\"58\"><strong> </strong></td>\r\n<td colspan=\"5\" width=\"299\"><strong>WEEK 3 TOTAL TIME: (150)</strong></td>\r\n<td colspan=\"2\" width=\"299\"><strong>BLOCK 1 TOTAL TIME: (610)</strong></td>\r\n<td colspan=\"4\" width=\"299\"><strong>PROGRAM TOTAL TIME: (1215)</strong></td>\r\n<td colspan=\"2\" width=\"87\"></td>\r\n</tr>\r\n</tbody>\r\n</table>\r\n&nbsp;\r\n\r\nTEST\r\n\r\n&nbsp;\r\n\r\n&nbsp;','TESTING PROG','','inherit','closed','closed','','3789-revision-v1','','','2016-11-08 00:57:58','2016-11-08 00:57:58','',3789,'http://balancehealthprograms.com.au/3789-revision-v1/',0,'revision','',0),