(1678,2,'2014-12-15 06:52:13','2014-12-15 06:52:13','<strong>PAMPY’S POST 50.14</strong><strong> – WHY RUNNERS GET INJURED! – PART 1</strong>\r\n\r\n&nbsp;\r\n\r\nMorning Team,\r\n\r\n&nbsp;\r\n\r\nLet me start by defining the title.\r\n\r\n&nbsp;\r\n\r\n<em>In my opinion</em>, being immersed in all things running for the past 25 years – that is; although not being a top runner myself, I have banged out thousands of clicks, I have taught technical efficiency (running stride) for the past 15yrs, and finally, have coached literally hundreds of runners (all shapes, sizes and interests) to complete events of all distances – I now consider <strong>one clear</strong> <strong>reason</strong> above all why runners get injured.\r\n\r\n&nbsp;\r\n\r\nNow then, when I say injured – I’m talking about these old chestnuts - plantar fasciitis, achilles tendonitis, shin splints, calf strains, pre-patella knee pain, ITB inflammation, hamstring strains, hip aches, and lower back pain/ stiffness.\r\n\r\n&nbsp;\r\n\r\nOK, of course a sub-par diet, inadequate recovery, inappropriate shoes, and floored technique can all play a role in running related injuries, not to mention letting lifestyle stress override your bio-rhythms.  But, I see the most significant reason for unnecessary running injuries simply being exceeding one’s <strong>Aerobic Capacity (AC)</strong> before it has been tested and consolidated for a period of time.  I refer more to exceeding one’s tolerance for intensity than volume.\r\n\r\n&nbsp;\r\n\r\nMeaning – basically going too hard too early!  Y-generation and <strong>my training principles</strong> ain’t going to get on!\r\n\r\n&nbsp;\r\n\r\nDo these responses to injury sound familiar?\r\n\r\n&nbsp;\r\n\r\n<em>“But I’ve been back running for at least 2 ½  weeks now, I was only going easy with my mate – who runs 2.35 marathons, but I bought these new shoes with ultimate mega deluxe cloud shocks! WTF, they claimed to solve calf issues, I used to hold 4min pace easily, so running 4.08’s felt pi55 easy! I reckon I’m only 2.5kg over my best weight! I couldn’t let that chick pass me! My coach isn’t coaching me hard enough, so I stepped it up a bit! I just get bored running easy 5.00min pace, so I picked it up to 3.50’s! I was a star sportsman at school! My Physio can’t seem to fix my injury, I’ll see a new one! I tried to get back into it, but caught a cold from the kids!, I was just trying to sweat out the 20 beers I had last night, so I pushed it harder” I couldn’t train the last two days so I flogged it today,– feel free to add to this...................</em>\r\n\r\n<em> </em>\r\n\r\nTo outline my opinion, I’ll dumb down some basic physiology.\r\n\r\n&nbsp;\r\n\r\nAerobic capacity refers to that point where your metabolism switches from preferring stored fat as it’s dominant fuel source to sugar.  Your aerobic capacity is limited by the efficiency of your aerobic system.  Your aerobic system works <em>something like this</em>;\r\n\r\n&nbsp;\r\n\r\nI take a run out nice and easily (note - I have no option these days) and my upper respiratory system takes in about 3.5 litres of air per breath.  21% of this air is oxygen (my gold), of which my lungs can absorb close to 90% of available O2.  Then my red blood cells attach to available O2 for their transport to my working muscles (mainly my legs) – so the more RBC’s the better (hence the banned drug EPO which promotes RBC’s++).  My now oxygenated blood fills my heart (the bigger and stronger my heart the better) and pumps O2 via blood vessels (again, the stronger and more flexible the better- - so don’t smoke) till it reaches my working muscle cells.  The greater the number of blood vessels (capillaries) wrapped around my working cells the greater the opportunity of O2 upload.  The O2 finds it’s way into my active cells (again, the more the better) and the process to deliver me sustained <strong>energy</strong> goes <em>something like this</em>:\r\n\r\n&nbsp;\r\n\r\nO2’s best mate is stored fat (remember, I, we, have loads of this)– they combine – add some H2O – add a little sugar just to light it up – throw in some enzymes and viola - heat provides energy to contract and relax my muscles – over and over again.  Now then, this process continues nicely enough until such time I decide to pick up my intensity.  Before long, with increasing O2 demands at a cellular level, I reach my aerobic capacity – the point I can longer upload O2 quicker than I am using it.  Given my brain trumps my heart and muscles, I make the decision to keep pushing hard.  This is all fine in terms of performance (pain cave aside), but my metabolism – in the absence, or certainly diminishing O2, has no option to change energy pathways to my limited sugar tank – because, hey! I need energy somehow.\r\n\r\nThe changing from favouring my fat tank to sugar tanks goes <em>something like this</em>:\r\n\r\nThe by-product, or waste product of burning sugar instead of fat is the accumulation of hydrogen ions (H+)– which, now starts to flood my blood stream (and of course my muscles).  You know that awful burning sensation in your muscles and lungs when you’re running late for the bus! – that’s H+ in excess. Most of us probably know this accumulation of H+ as <strong><em>lactic acid</em></strong> – and consequently my blood pH drops – as in it leaves the comfortable confines of my alkaline 7.6 (pH).\r\n\r\nWe’ll call this change from fat to sugar as your aerobic or lactic threshold (AT).  It is this change in stress and subsequent increase in waste product (H+) that could very well be the culprit of all those annoying niggles – well, I should add, till such time your body can tolerate this stress.\r\n\r\nI’ll cover in Part 2 how to determine your absolute Aerobic Threshold (AT) – and more importantly your appropriate base training Aerobic Zone (AZ).  Your goal is, and should always be; train your body to more efficient at favouring stored fat.  Meaning, train to get fitter, further, and faster before you switch to sugar.\r\n\r\nWhy?\r\n\r\nI have a definite list of criteria I ask myself before promoting and prescribing training <strong>over</strong> ones aerobic capacity (see next week or question me personally).\r\n\r\nThis is why I require at least 5-8+ weeks of AZ training before we step it up.\r\n\r\nH+ overload can lead to:\r\n<ul>\r\n	<li>Negatively affect function and integrity of tendons, nerves and joint capsules at a cellular and hormonal level – leading to potential injury.</li>\r\n	<li>Places far greater management on your all important form.  Poor form = &gt; potential injury.</li>\r\n	<li>Really requires up to up to 48 hours recovery before training again.  Often we don’t.</li>\r\n	<li>Can suppress your immune system leaving you far more susceptible to illness.</li>\r\n</ul>\r\nALSO\r\n<ul>\r\n	<li>Sustained H+ can play havoc with our emotions and temperament post session.  Most of us have lives outside training and racing.</li>\r\n	<li>Sleep is often compromised – and sleep is King.</li>\r\n	<li>Burning sugar usually encourages sugar consumption – meaning you’ll crave sugar to restock your diminishing sugar tank.  If you’re aerobically inefficient, you burn sugars, and consume sugars – making it near impossible to reach your ideal shape and weight.</li>\r\n	<li>Excessive H+ and lifestyle stress (cortisol overload) can be a devastating mix.</li>\r\n</ul>\r\nFinally, the inspiration for this post came from the poor bugger with the left achilles strain I saw this morning aged mid 50’s &amp; 20kg overweight being encouraged to sprint up the domain hill and punch something at the top – flick your trainer mate!\r\n\r\n&nbsp;\r\n\r\nBP - be patient!','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2014-12-15 06:52:13','2014-12-15 06:52:13','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1639,2,'2014-10-23 00:13:49','2014-10-23 00:13:49','<h3><span style=\"color: #0000ff;\"><strong>PAMPY’S POST - 41.14</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>THE GUS WORLAND PROJECT PART 2</strong></span></h3>\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s decision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy.jpg\"><img class=\"alignright wp-image-1625 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" /></a> challenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\n<strong><span style=\"color: #993366;\">PART 1</span> - http://balancehealthprograms.com.au/</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>\r\nWorland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\n&nbsp;\r\n\r\nThe race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22-150x116.jpg\" alt=\"gus22\" width=\"150\" height=\"116\" /></a>reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\n<strong>He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.</strong>\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting\r\n\r\nintensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits.<img class=\"alignright wp-image-1633 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434-150x119.jpg\" alt=\"GUS3434\" width=\"150\" height=\"119\" />\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to\r\n90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\n<em><strong>Here is our practiced list of positive building triggers.</strong></em>\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nF<strong>eel free to send him well wishes  <span style=\"color: #00ccff;\">Twitter</span> - @GusWorland</strong>','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-23 00:13:49','2014-10-23 00:13:49','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1640,2,'2014-10-23 00:15:51','2014-10-23 00:15:51','<h3><span style=\"color: #0000ff;\"><strong>PAMPY’S POST - 41.14</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>THE GUS WORLAND PROJECT PART 2</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s dec<img class=\"alignright wp-image-1625 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" />ision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible\r\nchallenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\n<strong><span style=\"color: #993366;\">PART 1</span> - http://balancehealthprograms.com.au/ - go to my home page</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>\r\nWorland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nThe race is in 6 days. Today I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22-150x116.jpg\" alt=\"gus22\" width=\"150\" height=\"116\" /></a>reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\n<strong>He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.</strong>\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting\r\n\r\nintensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits.<img class=\"alignright wp-image-1633 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434-150x119.jpg\" alt=\"GUS3434\" width=\"150\" height=\"119\" />\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to\r\n90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\n<em><strong>Here is our practiced list of positive building triggers.</strong></em>\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nF<strong>eel free to send him well wishes  <span style=\"color: #00ccff;\">Twitter</span> - @GusWorland</strong>','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-23 00:15:51','2014-10-23 00:15:51','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1641,2,'2014-10-23 08:27:41','2014-10-23 08:27:41','<h3><span style=\"color: #0000ff;\"><strong>PAMPY’S POST - 41.14</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>THE GUS WORLAND PROJECT PART 2</strong></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s dec<img class=\"alignright wp-image-1625 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" />ision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible\r\nchallenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\n<strong><span style=\"color: #993366;\">PART 1</span> - http://balancehealthprograms.com.au/ - go to my home page</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>\r\nWorland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\n&nbsp;\r\n\r\nThe race is in 6 days.\r\n\r\nToday I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22-150x116.jpg\" alt=\"gus22\" width=\"150\" height=\"116\" /></a>reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\n<strong>He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.</strong>\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting intensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits - forever.\r\n\r\n<img class=\"alignright wp-image-1633 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434-150x119.jpg\" alt=\"GUS3434\" width=\"150\" height=\"119\" />\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to\r\n90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\n<em><strong>Here is our practiced list of positive building triggers.</strong></em>\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nF<strong>eel free to send him well wishes  <span style=\"color: #00ccff;\">Twitter</span> - @GusWorland</strong>','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-23 08:27:41','2014-10-23 08:27:41','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1642,2,'2014-10-23 08:28:14','2014-10-23 08:28:14','<h3><span style=\"color: #0000ff;\"><strong>PAMPY’S POST - 41.14</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>THE GUS WORLAND PROJECT PART 2</strong></span></h3>\r\n&nbsp;\r\n\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s dec<img class=\"alignright wp-image-1625 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" />ision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible\r\nchallenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\n<strong><span style=\"color: #993366;\">PART 1</span> - http://balancehealthprograms.com.au/ - go to my home page</strong>\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>\r\nWorland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\n&nbsp;\r\n\r\nThe race is in 6 days.\r\n\r\nToday I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22-150x116.jpg\" alt=\"gus22\" width=\"150\" height=\"116\" /></a>reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\n<strong>He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.</strong>\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting intensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits - forever.\r\n\r\n<img class=\"alignright wp-image-1633 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434-150x119.jpg\" alt=\"GUS3434\" width=\"150\" height=\"119\" />\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to\r\n90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\n<em><strong>Here is our practiced list of positive building triggers.</strong></em>\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people. 4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nF<strong>eel free to send him well wishes  <span style=\"color: #00ccff;\">Twitter</span> - @GusWorland</strong>','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-23 08:28:14','2014-10-23 08:28:14','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1643,2,'2014-10-23 08:29:53','2014-10-23 08:29:53','<h3><span style=\"color: #0000ff;\"><strong>PAMPY’S POST - 41.14</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>THE GUS WORLAND PROJECT PART 2</strong></span></h3>\r\n&nbsp;\r\n\r\nHi Team,\r\n\r\nIn Part 1, I covered Triple M Grill Team Member Gus Worland’s dec<img class=\"alignright wp-image-1625 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gussy-300x168.jpg\" alt=\"gussy\" width=\"300\" height=\"168\" />ision to embark on a life changing journey, climaxing with attempting to complete a once seemingly impossible\r\nchallenge – The New York City Marathon. With the encouragement and support from his best mate Hugh Jackman, and importantly his family, he bought into making wholesale, and necessary, improved lifestyle changes.\r\n\r\n<strong><span style=\"color: #993366;\">PART 1</span> - http://balancehealthprograms.com.au/ - go to my home page</strong>\r\n\r\n&nbsp;\r\n\r\nHis entire journey is to be featured on Foxtel’s A&amp;E channel – Episode 1/6 Nov 8th – “Gus<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\"><img class=\"alignright wp-image-1628 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-w.jpg\" alt=\"gus w\" width=\"187\" height=\"115\" /></a>\r\nWorland Marathon Man”. I’ve been privy to a few snippets, and the production company (Mint Pictures) have nailed it. You won’t be disappointed. Be sure to dial in.\r\n\r\n&nbsp;\r\n\r\nThe race is in 6 days.\r\n\r\nToday I will cover his transformation, discuss his race prospects, and offer you his race plan. I will NOT discuss weight loss &amp; body shape changes – I’ll leave that to the BS glossy mags. I’ll also limit info regarding his training schedule and food choices – I’ll save that for the book.\r\n\r\nMy first meeting with the affable, engaging, and approachable Gus Worland went something like this; listen mate, I don’t want all this to change my personality, I’m the funny fat guy right! I don’t like running as it f^&amp;ken hurts and come to think about it, it really seems like a big waste of time. Mate, I’m a busy, and, well...., quite frankly, a fairly important guy, alright! Oh yeah, and mate, I enjoy the odd beer with the boys, which usually leads to a bit of fast food. Oh, and my best mate is Hugh Jackman.\r\n\r\nRight then......\r\n\r\nWhat becomes clear to me early in our journey is that we need to interrupt 30years of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22-150x116.jpg\" alt=\"gus22\" width=\"150\" height=\"116\" /></a>reinforced, negative conditioning – particularly when he’s under pressure. He opts, (most of the time sub-consciously) for 1) sub-optimal food choices, and/or 2) bailing on exercise he perceives to be “too hard”. How or why he chooses these two options I don’t really know or care but, I do know if this pattern of negativity continues, we’ve got no chance! NO CHANCE AT ALL!\r\n\r\n<strong>He is his CEO – the maker of all his decisions and choices. He is his coach – NOT me.</strong>\r\n\r\nI arm Gus with a carefully periodised training plan – with very conservative starting intensity, and a real-food meal plan that meets his energy requirements, lifestyle and taste interests. He agrees to all this. From a distance I simply reinforce routine and the need for process. I repeatedly offer him usable and hopefully convincing info for why real food is, and will always be, his only choice. Under no circumstance do I feel the need to create a new version of Gus. I am simply offering information and motivation for to him to choose healthier lifestyle options - and - with repetition, lay down healthy habits - forever.\r\n\r\n<img class=\"alignright wp-image-1633 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GUS3434-150x119.jpg\" alt=\"GUS3434\" width=\"150\" height=\"119\" />\r\n\r\n<strong>ENTER – PRESSURE</strong>\r\n\r\nWhen exercising, (I’m still unsure about his food choices) I note his self –talk (dialogue between positive Gus and negative Gus) particularly when challenged, (during longer sessions or increases in speed), results an easy WINS for negative Gus. Of course we ALL have this constant internal conversation going on – with about 70% being negative (so they say). When in an endurance event (or pretty much most sports), it is said to escalate to\r\n90% negative. The battle begins. I notice Gus’ brain is seriously guarded against protecting itself – keeping him safe and comfortable beyond all doubt. He believes his discomfort threshold is low (very low) (and I agree). More so, he doesn’t seem to have either conscious or unconscious tools to; 1) dissociate from pain, or 2) the ability to NOT generate pain in the first place.\r\n\r\nSo here’s what we work on to filter both the internal (and external) negative s^&amp;t talk, and, build his belief so he can 1) tolerate s%^t, and 2) ultimately conquer his goal. Basically prove to him – with an empowering attitude change - he won’t die if he gets close to his perceived limit. I personally don’t see “rev ups” or “pump up flicks” working on changing his beliefs, we need to create long term change, particularly when he’s under pressure, not a one-off max session. Most of its BS!\r\n\r\n<em><strong>Here is our practiced list of positive building triggers.</strong></em>\r\n\r\n1. We train (and will race) using an exact ratio of 9 minutes of running (to an assessed heart rate ceiling – NOT speed) and 1 minute of walking. The mindset being that he only has to run for 9 minutes, finishing with a well earned rest – something to look forward to. The goal is both realistic and provides regular endorphin rush WINS. Physically, the walk phase lowers his HR, breathing rate, body temperature, (so he momentarily feels good) and allows him to ever briefly absorb MORE and much needed calories and fluids. It’s a reset if you like.\r\n\r\n2. He will repeat this ratio during his 2 longer training sessions of 4 hours each. The mindset is - just complete 1 set Gus, now do the same thing, exactly the same thing AGAIN, and again, and again. You would always rather fight the guy who practices 100 kicks once, opposed to the guy who practices 1 kick 100 times. Download the pattern Gussy, so it holds up under pressure.\r\n\r\n3. We have determined Gus’ most economical stride pattern (different to mine, but succinctly smooth for Gus). He has reduced impact costs to a minimum. He has 3 repeatable cues. (TALL-RELAX-LIFT) He simply roles out the movie in his mind – featuring HIS most perfect bio-mechanical running form. If he does happen to generate negative self limiting emotions (which he now knows are just illusory), he dials into his personal movie till they pass. When they pass, and running becomes effortless (and they will) he’ll go back to – well – thinking about nothing. Just go with the flow Gussy. I will also cue Gus with tunes. Being a triple M boy – Chisels, Oils, Angels, &amp; Aca-daca are loaded up. Dissociating with tunes definitely helps for MOST people.\r\n\r\n4. We’ll let his brain know every 20minutes that sugar/ energy is always close at hand (gels and electrolyte sports drink) – and – will NEVER run out – so all is good Mr Gus Brain (just relax). Gus will start the race with about 2000 calories of stored sugar (glycogen). He’ll have about 250cals in his gut from breakfast pre-race. At his sustainable pace/ intensity, and the type of fuel we will be using, he’ll be able to absorb (only) about 500cals per hour. So all up we’ll have about 4900cals to play with as I figure he’ll be out there about 5.30 hrs. OK, here is his challenge. Given his weight and pace, he’ll chew through about 1000cals per hour, meaning he burns more than he can absorb – yep, the dam is emptying. When his stored glycogen gets down to about 250cals the red alert goes off. Mr Brain kicks into overdrive protective mode – informing Gussy to Slow, Stop, or GIVE UP. Signs like, my ankle is sore, I’ve got a blister, I’m too hot, I’m too cold, I’m thirsty, my legs are killing me, I’m out of breath, or just plain old “I’m fked”!\r\n\r\nWell Gussy boy, I make it your tank will be pretty much dry at the (give or take) 39km mark. Hmmmmm, best you go back and download points 1, 2, &amp; 3 once again. You KNOW this allows you to hit your peak performance. Or, if all this doesn’t work.....well.....simply HTFU!\r\n\r\nI am not a fan of hunting or craving the outcome. Our primary focus is on repeating and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a> practicing a simple process. He now enjoys real food without thinking, he feels like crap if he doesn’t exercise, and when running, his focus is on movement patterns not splits. The unnecessary stress of finishing, losing weight, or wearing size 34’s simply happens without conscious effort.\r\n\r\nFor all this, he is now IN THE GAME (on the field) – and not just on the sideline commentating. Go Gussy!\r\n\r\nOur relationship hasn’t been without incident, with much of it being caught on film. At some point in his journey it clicked that he can’t use my legs, can’t buy the medal, can’t win it on an FM station, and the euphoria of achievement only comes from extra-ordinary (but really just ordinary) commitment. But all up, I’m a GW fan. He’s done everything to ensure his every success on race day. Big Apple here we come.\r\n\r\nI’ll let you know how he goes – but – I suspect based on what you read above, considering his transformation through preparation, I think you already know the result.\r\n\r\nBP\r\n\r\nF<strong>eel free to send him well wishes  <span style=\"color: #00ccff;\">Twitter</span> - @GusWorland</strong>','LATEST PAMPY\'S POST','','inherit','closed','open','','1361-revision-v1','','','2014-10-23 08:29:53','2014-10-23 08:29:53','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1645,2,'2014-11-05 06:07:32','2014-11-05 06:07:32','','IMG_6152','','inherit','closed','open','','img_6152','','','2014-11-05 06:07:32','2014-11-05 06:07:32','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/IMG_6152.jpg',0,'attachment','image/jpeg',0),(1646,2,'2014-11-05 06:07:39','2014-11-05 06:07:39','','hugh','','inherit','closed','open','','hugh','','','2014-11-05 06:07:39','2014-11-05 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07:11:24','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/runnr.png',0,'attachment','image/png',0),(1683,2,'2014-12-15 07:11:29','2014-12-15 07:11:29','','lacti','','inherit','closed','closed','','lacti','','','2014-12-15 07:11:29','2014-12-15 07:11:29','',1361,'http://balancehealthprograms.com.au/wp-content/uploads/lacti.jpg',0,'attachment','image/jpeg',0),(2033,2,'2015-03-11 21:07:35','2015-03-11 21:07:35','Welcome to another post,\r\n\r\n&nbsp;\r\n\r\nMy upcoming 28 day program <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" title=\"28 DAY REBOOT\" href=\"http://www.bp28dayprogram.com.au/\">\"Re-load your original default food choices”</a> </strong></span>will direct you<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"110\" height=\"147\" /></a> to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.\r\n\r\n&nbsp;\r\n\r\nToday’s post offers a quick look at sh*t. How your stools can provide answers on whether your food balance is in actual fact, healthy!\r\n<span style=\"color: #008080;\"><strong>It can answer the question</strong> </span>- have I got control of my ideal balance between; stress, alcohol, exercise, gluten, sugar, preservatives and watching sport?\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong>So how then do you know if what you’re consuming is well balanced?</strong></span>\r\n\r\nWell......you could simply ask yourself the following questions:\r\nAm I often tired at 11am &amp; 3pm?\r\nAm I often hungry within 5 hours of a main meal?\r\nAm I often drawn towards sugary hits?\r\nAm I often challenged with a bloated or aching gut?\r\nAm I over my most comfortable weight?\r\nDo I get sh^tty with people before 11am?\r\netc, etc\r\n\r\n&nbsp;\r\n\r\nIf you answered yes to 2 or more of these questions, it’s likely your balance of energy is poor.\r\n\r\n&nbsp;\r\n\r\nAnother way is to simply take a quick peek at your stools.\r\nHere’s a quick (uneducated) guide towards poo analysis.\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><strong>NOTE</strong></span> – for the most part, if your stools don’t match Type 4 (see below), it may be your food choices could be improved. Of course your GP or Naturopath would be a good place to start.</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>KNOW YOUR STOOLS</strong></span></h5>\r\n<span style=\"color: #008080;\"><strong>Type 1: Separate hard lumps, like nuts</strong></span>\r\nThese hard and abrasive stools are often representative of GUT bacterial imbalance. <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\"><img class=\"alignright wp-image-2037 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/brist-shit.png\" alt=\"brist shit\" width=\"223\" height=\"291\" /></a>Meaning your good bacteria is limited and consequently you’re likely dehydrated. It could be in your interest to consider additional fibre, water &amp; salt.\r\n<strong><span style=\"color: #008080;\">Type 2: Sausage-like but lumpy</span></strong>\r\nStools impacted into a single mass and lumped together. Typical for constipation and it‘s bound to cause extreme straining during elimination. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. I would recommend seeking expert advice in the event of type 2.\r\n<span style=\"color: #008080;\"><strong>Type 3: Like a sausage but with cracks in the surface</strong></span>\r\nThis form has all of the characteristics of Type 2 stools, but the transit time is faster, between one and two weeks. Typical for latent constipation. Irritable bowel syndrome is likely. All of the adverse effects typical for Type 2 stools are likely for type 3, especially the rapid deterioration of haemorrhoidal disease. Get checked!\r\n<span style=\"color: #008080;\"><strong>Type 4: Like a sausage or snake, smooth and soft</strong></span>\r\nThis form is normal for someone defecating once daily. The diameter is 1 to 2 cm. Type 4 is representative of good health, resulting from a well balanced diet and regular exercise.\r\n<span style=\"color: #008080;\"><strong>Type 5: Soft blobs with clear-cut edges</strong></span>\r\nAlso considered healthy, but perhaps additional fibre cold be considered.\r\n<span style=\"color: #008080;\"><strong>Type 6: Fluffy pieces with ragged edges, a mushy stool</strong></span>\r\nFirst, it may be difficult to control the urge, especially when you don‘t have immediate access to a bathroom. Second, it is a rather messy affair to manage with toilet paper alone, unless you have access to a flexible shower. These kind of stools may suggest a slightly hyperactive colon (fast motility), excess dietary potassium, or sudden dehydration or spike in blood pressure related to stress (both cause the rapid release of water and potassium from blood plasma into the intestinal cavity). It can also indicate a hypersensitive personality prone to stress, too many spices, drinking water with a high mineral content, or the use of osmotic (mineral salts) laxatives. Try some calming herbal teas and avoid excessive caffeine.\r\n<strong><span style=\"color: #008080;\">Type 7: Watery, no solid pieces</span></strong>\r\nThis, of course, is diarrhoea. After every Ironman this is pretty much most of the field – completely dehydrated – essentially depleted of  minerals. It‘s also typical for people affected by faecal impaction—a condition that follows or accompanies type 1 stools. During diarrhoea the liquid contents of the small intestine (up to 1.5–2 litres) have no place to go but down, because the large intestine is stuffed with impacted stools throughout its entire length. Some water gets absorbed, the rest accumulates in the rectum. Include real fats &amp; protein, minimal caffeine and fibre, water with additional minerals.\r\nAgain, if types 1, 2, 3, 6, 7 are normal, I’d recommend expert advice.\r\nBP\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop.jpg\"><img class=\"aligncenter wp-image-2039 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gpop-300x300.jpg\" alt=\"gpop\" width=\"300\" height=\"300\" /></a>','PAMPY\'S POST 12.15 - DOES YOUR SH*T STINK?','','publish','closed','closed','','pampys-poost-12-15-sht-stink','','','2015-03-22 23:23:30','2015-03-22 23:23:30','',0,'http://balancehealthprograms.com.au/?p=2033',0,'post','',0),(1933,2,'2015-02-06 22:33:55','2015-02-06 22:33:55','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\r\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></span></h3>\r\n&nbsp;\r\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\r\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\r\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\r\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\r\n&nbsp;\r\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>General Strength workouts</strong></em></span></h3>\r\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>\r\n&nbsp;\r\n\r\nSPINAL STRENGTH SETS 1&amp;2\r\n\r\n<div align=\"center\"> https://www.youtube.com/watch?v=N8-A1y1zUK0</div> \r\n&nbsp;','RUNNING STRENGTH','','inherit','closed','closed','','1704-revision-v1','','','2015-02-06 22:33:55','2015-02-06 22:33:55','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1746,2,'2015-01-05 05:39:00','2015-01-05 05:39:00','&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<h5><strong>1. LIFESTYLE ANALYSIS</strong></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><strong>3. DESIGN YOUR PROGRAM</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>4. ASSESS AND DESIGN A FITTING FOOD CHOICE MENU</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>5. 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since 1989</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>1. LIFESTYLE ANALYSIS</strong></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><strong>3. DESIGN YOUR PROGRAM</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>4. ASSESS AND DESIGN A FITTING FOOD CHOICE MENU</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>5. RUNNING EFFICIENCY WORSHOP</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-01-05 02:22:44','2015-01-05 02:22:44','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1742,2,'2015-01-05 01:58:27','2015-01-05 01:58:27','&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>My formula since 1989</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>1. LIFESTYLE ANALYSIS</strong></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><strong>3. DESIGN YOUR PROGRAM</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>4. ASSESS AND DESIGN A FITTING FOOD CHOICE MENU</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>5. 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','<font size=\"5\">Coaching : For <b>Wellness</b>, To <b>Race</b>, For <b>Balance</b></font>','','inherit','closed','closed','','574-revision-v1','','','2015-01-05 01:58:27','2015-01-05 01:58:27','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1965,2,'2015-03-03 06:05:32','2015-03-03 06:05:32','<div align=\"center\"><iframe src=\"//www.youtube.com/embed/NOuqMeZWuyc\" width=\"281\" height=\"158\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><em><span style=\"color: #008080;\"><strong>1. BRAD PAMP - WELLNESS COACH</strong> </span></em></h3>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">If this sounds familiar, click on <em>REBOOT&gt;&gt;&gt;</em></span><a title=\"RECALIBRATION PROGRAM\" href=\"http://balancehealthprograms.com.au/bp-recalibration/\"><img class=\"alignright wp-image-1960 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/reboot-300x121.jpeg\" alt=\"reboot\" width=\"377\" height=\"152\" /></a></strong></h5>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5>You’re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness – or potential illness has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don’t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you’ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6 months – not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h3><strong><em> <span style=\"color: #008080;\">BRAD PAMP - TRAINER, 25 YRS COACHING</span></em>\r\n</strong></h3>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><strong>Whether you\'d like coaching to finish a 5km fun run, or place in the Hawaiian Ironman, below is my 5 step process.</strong></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>1. LIFESTYLE ANALYSIS</strong></span></h5>\r\n<h5><strong>We\'ll consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stress<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\"><img class=\"alignright wp-image-1794 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bal.jpg\" alt=\"bal\" width=\"275\" height=\"183\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic possible training/recovery ratio</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><em><strong><span style=\"color: #008080;\">Lifestyle Analysis</span> - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-5.docx\">LIFESTYLE ANALYSIS (5)</a></span>\r\n</strong></em></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>\r\n</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></span></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate.jpg\"><img class=\"alignright wp-image-1795 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heart-rate-300x200.jpg\" alt=\"heart rate\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em><a style=\"color: #008080;\" title=\"Lactate Test\" href=\"http://balancehealthprograms.com.au/determining-training-racing-intensity/\">On-site <span style=\"color: #0000ff;\">Blood Lactate Threshold Assessment</span></a> </em></span>\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>3. DESIGNING YOUR PROGRAM</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition plan in some <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\"><img class=\"alignright wp-image-1629 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ny2.jpg\" alt=\"ny2\" width=\"258\" height=\"195\" /></a>cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions (eg timetrials) - you\'ll text me your result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block will be slightly more challenging.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Training programs\" href=\"http://balancehealthprograms.com.au/phase3/\"><em><strong>Training program example</strong></em></a></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>4. ASSESS AND DESIGN YOUR LIFESTYLE FRIENDLY FOOD OPTIONS - if necessary\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\"><img class=\"alignright wp-image-1796 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffoooxfgf1.jpg\" alt=\"ffoooxfgf\" width=\"170\" height=\"182\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><em><a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\"><strong>Comprehensive nutrition program</strong></a></em></span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<span style=\"color: #008080;\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><strong>5. RUNNING EFFICIENCY WORKSHOP (if interested)\r\n</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>3 part \"learn to run efficiently\" course<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"210\" height=\"181\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Learn to fine tune your unique and optimum point of ultimate running balance. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" title=\"Free Fallin\" href=\"http://balancehealthprograms.com.au/phase1/\"><em><strong>Free Fallin Program</strong> </em></a></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','Brad Pamp formula - since 1989','','inherit','closed','closed','','574-revision-v1','','','2015-03-03 06:05:32','2015-03-03 06:05:32','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1937,2,'2015-02-06 22:38:45','2015-02-06 22:38:45','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\r\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></span></h3>\r\n&nbsp;\r\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\r\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\r\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\r\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\r\n&nbsp;\r\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>General Strength workouts</strong></em></span></h3>\r\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008080;\"><em>Spinal Strength sets 1&amp;2</em></span>\r\n</strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/N8-A1y1zUK0\" width=\"382\" height=\"286\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;','RUNNING STRENGTH','','inherit','closed','closed','','1704-revision-v1','','','2015-02-06 22:38:45','2015-02-06 22:38:45','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1947,2,'2015-03-03 01:37:21','2015-03-03 01:37:21','Courses to be loaded shortly\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;','RUN COURSES','','inherit','closed','closed','','1705-autosave-v1','','','2015-03-03 01:37:21','2015-03-03 01:37:21','',1705,'http://balancehealthprograms.com.au/1705-autosave-v1/',0,'revision','',0),(1949,2,'2015-03-03 01:41:22','2015-03-03 01:41:22','<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-wwbQY5Jgd4\" width=\"400\" height=\"300\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>If this sounds familiar, you\'ve arrived at the right page.</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>You\'re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness - or potential illness has become real.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\" alt=\"gus22\" width=\"213\" height=\"165\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don\'t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you\'ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6months - not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Here\'s my approach - developed from 25 years in the health game.</strong></span></h5>\r\n<ol>\r\n	<li>\r\n<h5>Assess current lifestyle - particularly food choices (honestly)</h5>\r\n</li>\r\n	<li>\r\n<h5>Assess current Health status - Health Assessment.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc.jpg\"><img class=\"alignright wp-image-1752 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-150x150.jpg\" alt=\"hrsfxgc\" width=\"150\" height=\"150\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Build your team towards your healthy sustainable best - I am just one member of your team.</h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Weeks 1-4</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>95% of our focus is on your Food Choices.</h5>\r\n</li>\r\n	<li>\r\n<h5>We MUST improve your gut health - illiminate inflammation and increase strong working gut bacteria.  If we fail to do this it is fruitless considering anything else.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58551.jpg\"><img class=\"alignright wp-image-1562 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58551-300x300.jpg\" alt=\"IMG_5855[1]\" width=\"215\" height=\"215\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Next we must select appropriate and lifestyle friendly food choices, while integrating \"easy\" conversational movement.  This is critical to reach <strong>Fat Adapation.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5>We MUST turn you into an efficient fat burning machine - free of sugar burning.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<h5></h5>\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>If your <span style=\"text-decoration: underline;\">gut health</span> is healthy and consistent, and you\'re favouring <span style=\"text-decoration: underline;\">stored fat</span> as your preferred fuel source, it becomes near impossible not to:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>be lead towards your ideal weight &amp; shape - forever,</h5>\r\n<h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignright wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"188\" height=\"188\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>be well, free of self-sabotaging illness (CV disease,</h5>\r\n<h5>high blood pressure, liver disease, &amp; diabetes),</h5>\r\n</li>\r\n	<li>\r\n<h5>live your waking day with endless energy, and</h5>\r\n</li>\r\n	<li>\r\n<h5>be your athletic best - whatever that is.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<h5></h5>\r\n<h5><span style=\"color: #993366;\"><strong>The process</strong></span></h5>\r\n<ol>\r\n	<li>\r\n<h5>We\'ll meet in my studio, just for a chat - throw around a few idea\'s.</h5>\r\n</li>\r\n	<li>\r\n<h5>Alternatively I working closely with individuals outside Sydney - a phone call is appropriate.</h5>\r\n</li>\r\n	<li>\r\n<h5>Fill in my lifestyle analysis</h5>\r\n</li>\r\n	<li>\r\n<h5>If you\'re in Sydney, we complete my simple Health Assessment</h5>\r\n</li>\r\n	<li>\r\n<h5>I\'ll send you your movement program - usually very easy.</h5>\r\n</li>\r\n	<li>\r\n<h5>I\'ll send you direction to your first 28 day food choice program.</h5>\r\n</li>\r\n	<li>\r\n<h5>Every 28 days we\'ll touch base - hopefully you can pop into my studio (this will be dated).</h5>\r\n</li>\r\n	<li>\r\n<h5>Every 28 days you\'ll receive a new, more demanding exercise program.</h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>When <span style=\"text-decoration: underline;\">you</span> exercise before you realise you are scheduled to exercise - and you forget you enjoy regular hits of wheat based sugary processed food choices - then our relationship is done.</strong></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><strong>You will live at your rightful weight, your active best, free of unneccesaary illness forever.</strong></h5>\r\n<h5><span style=\"color: #008080;\"><strong>First step - call me 0412 487 034.</strong></span></h5>\r\n<h5></h5>','BP RECALIBRATION PROGRAM','','publish','closed','closed','','bp-recalibration','','','2015-03-22 23:29:10','2015-03-22 23:29:10','',0,'http://balancehealthprograms.com.au/?page_id=1949',0,'page','',0),(1950,2,'2015-03-03 01:41:22','2015-03-03 01:41:22','','BP WELLNESS PROGRAMS','','inherit','closed','closed','','1949-revision-v1','','','2015-03-03 01:41:22','2015-03-03 01:41:22','',1949,'http://balancehealthprograms.com.au/1949-revision-v1/',0,'revision','',0),(1951,2,'2015-03-03 19:41:18','2015-03-03 19:41:18','<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-wwbQY5Jgd4\" width=\"400\" height=\"300\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>If this sounds familiar, you\'ve arrived at the right page.</strong></span></h5>\n<ul>\n	<li>\n<h5>You\'re forever tired.</h5>\n</li>\n	<li>\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\n</li>\n	<li>\n<h5>All of a sudden illness - or potential illness has become real.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\"><img class=\"alignright wp-image-1634 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus22.jpg\" alt=\"gus22\" width=\"213\" height=\"165\" /></a></h5>\n</li>\n	<li>\n<h5>Even your decision making is more of a challenge.</h5>\n</li>\n	<li>\n<h5>You don\'t necessarily like sport or exercise.</h5>\n</li>\n	<li>\n<h5>You know you\'ve strengthened health sabotaging habits over the years.</h5>\n</li>\n	<li>\n<h5>You except changing your behaviour and subsequent health will take 6months - not 6 weeks.</h5>\n</li>\n</ul>\n<h5></h5>\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>Here\'s my approach - developed from 25 years in the health game.</strong></span></h5>\n<ol>\n	<li>\n<h5>Assess current lifestyle - particularly food choices (honestly)</h5>\n</li>\n	<li>\n<h5>Assess current Health status - Health Assessment.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc.jpg\"><img class=\"alignright wp-image-1752 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-150x150.jpg\" alt=\"hrsfxgc\" width=\"150\" height=\"150\" /></a></h5>\n</li>\n	<li>\n<h5>Build your team towards your healthy sustainable best - I am just one member of your team.</h5>\n</li>\n</ol>\n<h5></h5>\n<h5></h5>\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>Weeks 1-4</strong></span></h5>\n<ul>\n	<li>\n<h5>95% of our focus is on your Food Choices.</h5>\n</li>\n	<li>\n<h5>We MUST improve your gut health - illiminate inflammation and increase strong working gut bacteria.  If we fail to do this it is fruitless considering anything else.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58551.jpg\"><img class=\"alignright wp-image-1562 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58551-300x300.jpg\" alt=\"IMG_5855[1]\" width=\"215\" height=\"215\" /></a></h5>\n</li>\n	<li>\n<h5>Next we must select appropriate and lifestyle friendly food choices, while integrating \"easy\" conversational movement.  This is critical to reach <strong>Fat Adapation.</strong></h5>\n</li>\n	<li>\n<h5>We MUST turn you into an efficient fat burning machine - free of sugar burning.</h5>\n</li>\n</ul>\n<h5></h5>\n<h5></h5>\n&nbsp;\n<h5></h5>\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>If your <span style=\"text-decoration: underline;\">gut health</span> is healthy and consistent, and you\'re favouring <span style=\"text-decoration: underline;\">stored fat</span> as your preferred fuel source, it becomes near impossible not to:</strong></span></h5>\n<ul>\n	<li>\n<h5>be lead towards your ideal weight &amp; shape - forever,</h5>\n<h5><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus.jpeg\"><img class=\"alignright wp-image-1626\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus-300x300.jpeg\" alt=\"gus\" width=\"188\" height=\"188\" /></a></h5>\n</li>\n	<li>\n<h5>be well, free of self-sabotaging illness (CV disease,</h5>\n<h5>high blood pressure, liver disease, &amp; diabetes),</h5>\n</li>\n	<li>\n<h5>live your waking day with endless energy, and</h5>\n</li>\n	<li>\n<h5>be your athletic best - whatever that is.</h5>\n</li>\n</ul>\n<h5></h5>\n&nbsp;\n<h5></h5>\n<h5><span style=\"color: #993366;\"><strong>The process</strong></span></h5>\n<ol>\n	<li>\n<h5>We\'ll meet in my studio, just for a chat - throw around a few idea\'s.</h5>\n</li>\n	<li>\n<h5>Alternatively I working closely with individuals outside Sydney - a phone call is appropriate.</h5>\n</li>\n	<li>\n<h5>Fill in my lifestyle analysis</h5>\n</li>\n	<li>\n<h5>If you\'re in Sydney, we complete my simple Health Assessment</h5>\n</li>\n	<li>\n<h5>I\'ll send you your movement program - usually very easy.</h5>\n</li>\n	<li>\n<h5>I\'ll send you direction to your first 28 day food choice program.</h5>\n</li>\n	<li>\n<h5>Every 28 days we\' touch base - hopefully you can pop into my studio (this will be dated)</h5>\n</li>\n	<li>\n<h5>Every 28 days you\'ll receive a new, more demanding exercise &amp; food choices program.</h5>\n</li>\n</ol>\n<h5></h5>\n<blockquote>\n<h4><span style=\"color: #008080;\"><strong>When you exercise before you realise you are scheduled to exercise - and you forget you enjoy regular hits of wheat based sugary processed food choices - then our relationship is done.</strong></span></h4>\n</blockquote>\n<h5></h5>\n<h5><strong>You will live at your rightful weight, your active best, free of unneccesaary illness forever.</strong></h5>\n<h5><span style=\"color: #008080;\"><strong>First step - call me 0412 487 034.</strong></span></h5>\n<h5></h5>','BP RECALIBRATION PROGRAM','','inherit','closed','closed','','1949-autosave-v1','','','2015-03-03 19:41:18','2015-03-03 19:41:18','',1949,'http://balancehealthprograms.com.au/1949-autosave-v1/',0,'revision','',0),(1952,2,'2015-03-03 02:12:04','2015-03-03 02:12:04','&nbsp;\r\n\r\n&nbsp;\r\n\r\nIf this sounds familiar, you\'ve arrived at the right page\r\n\r\nYou\'re forever tired.\r\n\r\nYou now truly feel uncomfortable living at your current weight and shape.\r\n\r\nAll of a sudden illness - or potential illness has become real.\r\n\r\nEven your decision making is more of a challenge.\r\n\r\nYou don\'t necessarily like sport or exercise.\r\n\r\nYou know you\'ve strengthened health sabotaging habits over the years.\r\n\r\nYou except changing your behaviour and subsequent health will take 6months - not 6 weeks.\r\n\r\n&nbsp;\r\n\r\nHere\'s my approach - developed from 25 years in the health game.\r\n\r\nAssess current lifestyle - particularly food choices (honestly)\r\n\r\nAssess current Health status - Health Assessment.\r\n\r\nBuild your team towards your healthy sustainable best - I am just one member of your team.\r\n\r\n&nbsp;\r\n\r\nWeeks 1-4\r\n\r\n95% of our focus is on your Food Choices.\r\n\r\nWe MUST improve your gut health - illiminate inflammation and increase strong working gut bacteria.  If we fail to do this it is fruitless considering anything else.\r\n\r\nNext we must select appropraite and lifestyle friendly food choices, while integrating \"easy\" conversational movement.  This is critical to reach Fat Adapation.\r\n\r\nWe MUST turn you into an efficient fat buring machine - free of sugar burning.\r\n\r\nIf your gut health is good and consistent, and you\'re favouring stored fat as your preferred fuel source, it it near impossible not to:\r\n\r\nbe lead towards your ideal weight &amp; shape - forever,\r\n\r\nbe well, free of self-sabotaging illness (CV disease, high blood pressure, liver disease, &amp; diabetes),\r\n\r\nlive your waking day with endless energy, and\r\n\r\nbe your athletic best - whatever that is.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','BP WELLNESS PROGRAMS','','inherit','closed','closed','','1949-revision-v1','','','2015-03-03 02:12:04','2015-03-03 02:12:04','',1949,'http://balancehealthprograms.com.au/1949-revision-v1/',0,'revision','',0),(4984,2,'2018-01-17 04:05:49','2018-01-17 04:05:49','','COACH ONSITE','','publish','closed','closed','','coach-onsite','','','2018-01-17 04:05:49','2018-01-17 04:05:49','',0,'http://balancehealthprograms.com.au/?page_id=4984',0,'page','',0),(4985,2,'2018-01-17 04:05:49','2018-01-17 04:05:49','','COACH ONSITE','','inherit','closed','closed','','4984-revision-v1','','','2018-01-17 04:05:49','2018-01-17 04:05:49','',4984,'http://balancehealthprograms.com.au/4984-revision-v1/',0,'revision','',0),(4986,2,'2018-01-17 04:06:50','2018-01-17 04:06:50',' ','','','publish','closed','closed','','4986','','','2018-01-31 03:44:35','2018-01-31 03:44:35','',0,'http://balancehealthprograms.com.au/?p=4986',12,'nav_menu_item','',0),(4987,2,'2018-01-31 03:52:53','2018-01-31 03:52:53','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\"><img class=\"size-medium wp-image-4975 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg\" alt=\"\" width=\"300\" height=\"171\"></span></h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #dd9933;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/choosing-your-program\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Choosing your Program</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1e73be;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/blue-program-2\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Blue Program</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1b7000;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/green-program-3\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Green Program</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #eeee22;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/yellow-program-2\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Yellow Program</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/red-program-3\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Red Program</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #333333;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/dti-2\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Your Best Intensity Guide</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #65d615;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/dti-2\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Super Easy Way</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1db79d;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/dti-2\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Lifestyle Calculation</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #dd0b0b;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/dti-2\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Track Set</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #d6cf02;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/food-choices\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Matching your Food Choices</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #961557;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/fat-loss\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Fat Loss Model</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #00ef63;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/heath-n-wellness\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Healthy Lifestyle Model</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #d3532c;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/athlete-model-2\\/&quot;,&quot;new_window&quot;:false}\">\n<h2 style=\"text-align: center\">Athlete Model</h2>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db23d5;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/tips\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Tips Galore</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #0a6282;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/tips\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Best Recovery Practice</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #018775;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/strength-balance-sets\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Strength Sets 1-4</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #d3ed2f;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/the-walk-run-method\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Walk/ Run Method</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #9ad125;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/born-to-run-easily\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Running Tech Tips Overview</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #14125e;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/4-run-tech-features\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">4 Running Tech Tips</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1fd8f4;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/4-best-run-drills-2\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">4 Running Drills</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #3a24e2;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/weekly-wrap\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Weekly Wrap (8-1)</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #a88f01;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/contact\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Contact Coach</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #01abb7;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/coach-onsite\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Coach Onsite Presentations</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #003254;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/common-questions\\/&quot;,&quot;new_window&quot;:false}\">\n<h1 style=\"text-align: center\">Common Questions</h1>			\n</li>\n</ul>				<ol class=\"sow-slider-pagination\">\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\n</ol>\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\n<em class=\"sow-sld-icon-thin-right\"></em>\n</a>\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\n<em class=\"sow-sld-icon-thin-left\"></em>\n</a>','SITE MAP','','inherit','closed','closed','','4925-autosave-v1','','','2018-01-31 03:52:53','2018-01-31 03:52:53','',4925,'http://balancehealthprograms.com.au/4925-autosave-v1/',0,'revision','',0),(4988,2,'2018-01-17 04:10:48','2018-01-17 04:10:48','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\">C2S Site Map</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','SITE MAP','','inherit','closed','closed','','4925-revision-v1','','','2018-01-17 04:10:48','2018-01-17 04:10:48','',4925,'http://balancehealthprograms.com.au/4925-revision-v1/',0,'revision','',0),(1954,2,'2015-03-03 02:38:05','2015-03-03 02:38:05','<div align=\"center\"> <iframe width=\"420\" height=\"315\" src=\"https://www.youtube.com/embed/-wwbQY5Jgd4\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>If this sounds familiar, you\'ve arrived at the right page.</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>You\'re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness - or potential illness has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don\'t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you\'ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6months - not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5>Here\'s my approach - developed from 25 years in the health game.</h5>\r\n<h5>Assess current lifestyle - particularly food choices (honestly)</h5>\r\n<h5>Assess current Health status - Health Assessment.</h5>\r\n<h5>Build your team towards your healthy sustainable best - I am just one member of your team.</h5>\r\n<h5></h5>\r\n<h5>Weeks 1-4</h5>\r\n<h5>95% of our focus is on your Food Choices.</h5>\r\n<h5>We MUST improve your gut health - illiminate inflammation and increase strong working gut bacteria.  If we fail to do this it is fruitless considering anything else.</h5>\r\n<h5>Next we must select appropraite and lifestyle friendly food choices, while integrating \"easy\" conversational movement.  This is critical to reach Fat Adapation.</h5>\r\n<h5>We MUST turn you into an efficient fat buring machine - free of sugar burning.</h5>\r\n<h5>If your gut health is good and consistent, and you\'re favouring stored fat as your preferred fuel source, it it near impossible not to:</h5>\r\n<h5>be lead towards your ideal weight &amp; shape - forever,</h5>\r\n<h5>be well, free of self-sabotaging illness (CV disease, high blood pressure, liver disease, &amp; diabetes),</h5>\r\n<h5>live your waking day with endless energy, and</h5>\r\n<h5>be your athletic best - whatever that is.</h5>\r\n<h5></h5>\r\n<h5>The process</h5>\r\n<h5>We meet in my studio, just for a chat - throw around a few idea\'s.</h5>\r\n<h5>Alternatively I working closely with individuals overseas - a phone call is appropriate.</h5>\r\n<h5>Fill in my lifestyle analysis</h5>\r\n<h5>If you\'re in Sydney, we complete my simple Health Assessment</h5>\r\n<h5>I\'ll send you your movement program - usually very easy.</h5>\r\n<h5>I\'ll send you direction to your first 28 day food choice program.</h5>\r\n<h5>Every 28 days we touch base - hopefully you can pop into my studio (this will be dated)</h5>\r\n<h5>Every 28 days you\'ll receive a new, more demanding exercise &amp; food choices program.</h5>\r\n<h5>When you exercise before you realise you are scheduled to exercise - and you forget you enjoy lots of wheat based refined sugared processed food choices - then our relationship is done.</h5>\r\n<h5></h5>\r\n<h5>You will live at your rightful weight, your active best, free of unneccesaary illness forever.</h5>\r\n<h5>First step - call me 0412 487 034.</h5>\r\n<h5>Oh - I DO NOT have bulding muscles, tattoos, enjoy screaming at people, or believe less food is best.  I am mid 40\'s have 3 daughters, still move OK, enjoy a beer, and love real food.</h5>\r\n&nbsp;\r\n\r\n&nbsp;','BP WELLNESS PROGRAMS','','inherit','closed','closed','','1949-revision-v1','','','2015-03-03 02:38:05','2015-03-03 02:38:05','',1949,'http://balancehealthprograms.com.au/1949-revision-v1/',0,'revision','',0),(1955,2,'2015-03-03 02:43:19','2015-03-03 02:43:19','<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/-wwbQY5Jgd4\" width=\"349\" height=\"262\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>If this sounds familiar, you\'ve arrived at the right page.</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5>You\'re forever tired.</h5>\r\n</li>\r\n	<li>\r\n<h5>You now truly feel uncomfortable living at your current weight and shape.</h5>\r\n</li>\r\n	<li>\r\n<h5>All of a sudden illness - or potential illness has become real.</h5>\r\n</li>\r\n	<li>\r\n<h5>Even your decision making is more of a challenge.</h5>\r\n</li>\r\n	<li>\r\n<h5>You don\'t necessarily like sport or exercise.</h5>\r\n</li>\r\n	<li>\r\n<h5>You know you\'ve strengthened health sabotaging habits over the years.</h5>\r\n</li>\r\n	<li>\r\n<h5>You except changing your behaviour and subsequent health will take 6months - not 6 weeks.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>Here\'s my approach - developed from 25 years in the health game.</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5>Assess current lifestyle - particularly food choices (honestly)</h5>\r\n</li>\r\n	<li>\r\n<h5>Assess current Health status - Health Assessment.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc.jpg\"><img class=\"alignright wp-image-1752 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-150x150.jpg\" alt=\"hrsfxgc\" width=\"150\" height=\"150\" /></a></h5>\r\n</li>\r\n	<li>\r\n<h5>Build your team towards your healthy sustainable best - I am just one member of your team.</h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><strong>Weeks 1-4</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5>95% of our focus is on your Food Choices.</h5>\r\n</li>\r\n	<li>\r\n<h5>We MUST improve your gut health - illiminate inflammation and increase strong working gut bacteria.  If we fail to do this it is fruitless considering anything else.</h5>\r\n</li>\r\n	<li>\r\n<h5>Next we must select appropraite and lifestyle friendly food choices, while integrating \"easy\" conversational movement.  This is critical to reach Fat Adapation.</h5>\r\n</li>\r\n	<li>\r\n<h5>We MUST turn you into an efficient fat buring machine - free of sugar burning.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>If your gut health is good and consistent, and you\'re favouring stored fat as your preferred fuel source, it becomes near impossible not to:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5>be lead towards your ideal weight &amp; shape - forever,</h5>\r\n</li>\r\n	<li>\r\n<h5>be well, free of self-sabotaging illness (CV disease, high blood pressure, liver disease, &amp; diabetes),</h5>\r\n</li>\r\n	<li>\r\n<h5>live your waking day with endless energy, and</h5>\r\n</li>\r\n	<li>\r\n<h5>be your athletic best - whatever that is.</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n<h5><strong>The process</strong></h5>\r\n<ol>\r\n	<li>\r\n<h5>We meet in my studio, just for a chat - throw around a few idea\'s.</h5>\r\n</li>\r\n	<li>\r\n<h5>Alternatively I working closely with individuals overseas - a phone call is appropriate.</h5>\r\n</li>\r\n	<li>\r\n<h5>Fill in my lifestyle analysis</h5>\r\n</li>\r\n	<li>\r\n<h5>If you\'re in Sydney, we complete my simple Health Assessment</h5>\r\n</li>\r\n	<li>\r\n<h5>I\'ll send you your movement program - usually very easy.</h5>\r\n</li>\r\n	<li>\r\n<h5>I\'ll send you direction to your first 28 day food choice program.</h5>\r\n</li>\r\n	<li>\r\n<h5>Every 28 days we touch base - hopefully you can pop into my studio (this will be dated)</h5>\r\n</li>\r\n	<li>\r\n<h5>Every 28 days you\'ll receive a new, more demanding exercise &amp; food choices program.</h5>\r\n</li>\r\n</ol>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><strong>When you exercise before you realise you are scheduled to exercise - and you forget you enjoy regular hits of wheat based refined sugared processed food choices - then our relationship is done.</strong></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><strong>You will live at your rightful weight, your active best, free of unneccesaary illness forever.</strong></h5>\r\n<h5><strong>First step - call me 0412 487 034.</strong></h5>\r\n<h5></h5>','BP WELLNESS PROGRAMS','','inherit','closed','closed','','1949-revision-v1','','','2015-03-03 02:43:19','2015-03-03 02:43:19','',1949,'http://balancehealthprograms.com.au/1949-revision-v1/',0,'revision','',0),(1685,2,'2014-12-15 07:15:38','2014-12-15 07:15:38','<h1><span style=\"color: #993366;\"><strong>PAMPY’S POST 50.14</strong></span><strong><span style=\"color: #993366;\"> – WHY RUNNERS GET INJURED!</span> – <span style=\"color: #000080;\">PART 1</span></strong></h1>\r\n&nbsp;\r\n\r\nMorning Team,\r\n\r\nLet me start by defining the title.\r\n\r\n<em>In my opinion</em>, being immersed in all things running for the past 25 years – that is;\r\nalthough not being a top runner myself, I have banged out thousands of clicks, I have taught technical efficiency (running stride) for the past 15yrs, and finally, have coached literally hundreds of runners (all shapes, sizes and interests) to complete events of all distances – I now consider <strong>one clear</strong> <strong>reason</strong> above all why runners get injured.\r\n\r\n&nbsp;\r\n\r\nNow then, when I say injured – I’m talking about these old chestnuts - plantar fasciitis, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/achilles.jpg\"><img class=\"alignright wp-image-1679 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/achilles-150x125.jpg\" alt=\"achilles\" width=\"150\" height=\"125\" /></a>achilles tendonitis, shin splints, calf strains, pre-patella knee pain, ITB inflammation, hamstring strains, hip aches, and lower back pain/ stiffness.\r\n\r\n&nbsp;\r\n\r\nOK, of course a sub-par diet, inadequate recovery, inappropriate shoes, and floored technique can all play a role in running related injuries, not to mention letting lifestyle stress override your bio-rhythms.  But, I see the most significant reason for unnecessary running injuries simply being exceeding one’s <strong>Aerobic Capacity (AC)</strong> before it has been tested and consolidated for a period of time.  I refer more to exceeding one’s tolerance for intensity than volume.\r\n\r\nMeaning – basically going too hard too early!  Y-generation and <strong>my training principles</strong> ain’t going to get on!\r\n\r\nDo these responses to injury sound familiar?\r\n\r\n<em>“But I’ve been back running for at least 2 ½  weeks now, I was only going easy with my<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runnr.png\"><img class=\"alignright wp-image-1682 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runnr-300x204.png\" alt=\"runnr\" width=\"300\" height=\"204\" /></a> mate – who runs 2.35 marathons, but I bought these new shoes with ultimate mega deluxe cloud shocks! WTF, they claimed to solve calf issues, I used to hold 4min pace easily, so running 4.08’s felt pi55 easy! I reckon I’m only 2.5kg over my best weight! I couldn’t let that chick pass me! My coach isn’t coaching me hard enough, so I stepped it up a bit! I just get bored running easy 5.00min pace, so I picked it up to 3.50’s! I was a star sportsman at school! My Physio can’t seem to fix my injury, I’ll see a new one! I tried to get back into it, but caught a cold from the kids!, I was just trying to sweat out the 20 beers I had last night, so I pushed it harder” I couldn’t train the last two days so I flogged it today,– feel free to add to this...................</em>\r\n\r\nTo outline my opinion, I’ll dumb down some basic physiology.\r\n\r\nAerobic capacity refers to that point where your metabolism switches from preferring stored fat as it’s dominant fuel source to sugar.  Your aerobic capacity is limited by the efficiency of your aerobic system.  Your aerobic system works <em>something like this</em>;\r\n\r\nI take a run out nice and easily (note - I have no option these days) and my upper <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>respiratory system takes in about 3.5 litres of air per breath.  21% of this air is oxygen (my gold), of which my lungs can absorb close to 90% of available O2.  Then my red blood cells attach to available O2 for their transport to my working muscles (mainly my legs) – so the more RBC’s the better (hence the banned drug EPO which promotes RBC’s++).  My now oxygenated blood fills my heart (the bigger and stronger my heart the better) and pumps O2 via blood vessels (again, the stronger and more flexible the better- - so don’t smoke) till it reaches my working muscle cells.  The greater the number of blood vessels (capillaries) wrapped around my working cells the greater the opportunity of O2 upload.  The O2 finds it’s way into my active cells (again, the more the better) and the process to deliver me sustained <strong>energy</strong> goes <em>something like this</em>:\r\n\r\nO2’s best mate is stored fat (remember, I, we, have loads of this)– they combine – add some H2O – add a little sugar just to light it up – throw in some enzymes and viola - heat provides energy to contract and relax my muscles – over and over again.  Now then, this process continues nicely enough until such time I decide to pick up my intensity.  Before long, with increasing O2 demands at a cellular level, I reach my aerobic capacity – the point I can longer upload O2 quicker than I am using it.  Given my brain trumps my heart and muscles, I make the decision to keep pushing hard.  This is all fine in terms of performance (pain cave aside), but my metabolism – in the absence, or certainly diminishing O2, has no option to change energy pathways to my limited sugar tank – because, hey! I need energy somehow.\r\n\r\nThe changing from favouring my fat tank to sugar tanks goes <em>something like this</em>:\r\n\r\nThe by-product, or waste product of burning sugar instead of fat is the accumulation of hydrogen ions (H+)– which, now starts to flood my blood stream (and of course my muscles).  You know that awful burning sensation in your muscles and lungs when you’re running late for the bus! – that’s H+ in excess. Most of us probably know this accumulation of H+ as <strong><em>lactic acid</em></strong> – and consequently my blood pH drops – as in it <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/lacti.jpg\"><img class=\"alignright wp-image-1683 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/lacti-150x100.jpg\" alt=\"lacti\" width=\"150\" height=\"100\" /></a>leaves the comfortable confines of my alkaline 7.6 (pH).\r\n\r\nWe’ll call this change from fat to sugar as your aerobic or lactic threshold (AT).  It is this change in stress and subsequent increase in waste product (H+) that could very well be the culprit of all those annoying niggles – well, I should add, till such time your body can tolerate this stress.\r\n\r\nI’ll cover in Part 2 how to determine your absolute Aerobic Threshold (AT) – and more importantly your appropriate base training Aerobic Zone (AZ).  Your goal is, and should always be; train your body to more efficient at favouring stored fat.  Meaning, train to get fitter, further, and faster before you switch to sugar.\r\n\r\nWhy?\r\n\r\nI have a definite list of criteria I ask myself before promoting and prescribing training <strong>over</strong> ones aerobic capacity (see next week or question me personally).\r\n\r\nThis is why I require at least 5-8+ weeks of AZ training before we step it up.\r\n\r\nH+ overload can lead to:\r\n<ul>\r\n	<li>Negatively affect function and integrity of tendons, nerves and joint capsules at a cellular and hormonal level – leading to potential injury.</li>\r\n	<li>Places far greater management on your all important form.  Poor form = &gt; potential injury.</li>\r\n	<li>Really requires up to up to 48 hours recovery before training again.  Often we don’t.</li>\r\n	<li>Can suppress your immune system leaving you far more susceptible to illness.</li>\r\n</ul>\r\nALSO\r\n<ul>\r\n	<li>Sustained H+ can play havoc with our emotions and temperament post session.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health.jpg\"><img class=\"alignright wp-image-1680 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-300x168.jpg\" alt=\"health\" width=\"300\" height=\"168\" /></a>Most of us have lives outside training and racing.</li>\r\n	<li>Sleep is often compromised – and sleep is King.</li>\r\n	<li>Burning sugar usually encourages sugar consumption – meaning you’ll crave sugar to restock your diminishing sugar tank.  If you’re aerobically inefficient, you burn sugars, and consume sugars – making it near impossible to reach your ideal shape and weight.</li>\r\n	<li>Excessive H+ and lifestyle stress (cortisol overload) can be a devastating mix.</li>\r\n</ul>\r\nFinally, the inspiration for this post came from the poor bugger with the left achilles strain I saw this morning aged mid 50’s &amp; 20kg overweight being encouraged to sprint up the domain hill and punch something at the top – flick your trainer mate!\r\n\r\nBP - be patient!','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2014-12-15 07:15:38','2014-12-15 07:15:38','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1686,2,'2015-01-07 02:17:31','2015-01-07 02:17:31','POST 49.14 - DIGGING YOURSELF OUT OF A HOLE - POST MAJOR EVENT\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PP-49.14-DIGGING-YOURSELF-OUT-OF-A-HOLE.pdf\">PP 49.14 DIGGING YOURSELF OUT OF A HOLE</a>\n\nPOST 48.14 - 5 CONTROVERSIAL FITNESS RELATED QUESTIONS\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PP-48.14-5-CONTROVERSIAL-FITNESS-RELATED-QUESTIONS.pdf\">PP 48.14 5 CONTROVERSIAL FITNESS RELATED QUESTIONS</a>\n\nPOST 47.14 - STRETCHING = WASTE OF TIME\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/47.14-STRETCHING-IS-A-WASTE-OF-TIME.pdf\">47.14 - STRETCHING IS A WASTE OF TIME</a>\n\nPOST 46.14 - WASTE FRIENDLY DRINKING\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/46.14-WAISTLINE-FRIENDLY-DRINKING.pdf\">46.14 - WAISTLINE FRIENDLY DRINKING</a>\n\n44.14 - BETTER WITH AGE\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/44.14-BETTER-WITH-AGE.pdf\">44.14 BETTER WITH AGE</a>\n\nPOST 42.14 - THE GUS WORLAND PROJECT - RACE DAY\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/42.14-THE-GUS-WORLAND-PROJECT-RACE-DAY.pdf\">42.14 THE GUS WORLAND PROJECT RACE DAY</a>\n\nPOST 41.14 - THE GUS WORLAND PROJECT - PART 2\n\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/41.14-THE-GUS-WORLAND-PROJECT-PART-2.pdf\">41.14 THE GUS WORLAND PROJECT - PART 2</a>\n\n&nbsp;','Archives','','inherit','closed','closed','','1674-autosave-v1','','','2015-01-07 02:17:31','2015-01-07 02:17:31','',1674,'http://balancehealthprograms.com.au/1674-autosave-v1/',0,'revision','',0),(1760,2,'2015-01-07 01:29:43','2015-01-07 01:29:43','','Archives','','inherit','closed','closed','','1674-revision-v1','','','2015-01-07 01:29:43','2015-01-07 01:29:43','',1674,'http://balancehealthprograms.com.au/1674-revision-v1/',0,'revision','',0),(1687,2,'2014-12-15 07:25:15','2014-12-15 07:25:15','[Archives]\r\n\r\nMy last 80 posts will be displayed shortly','Archives','','inherit','closed','closed','','1674-revision-v1','','','2014-12-15 07:25:15','2014-12-15 07:25:15','',1674,'http://balancehealthprograms.com.au/1674-revision-v1/',0,'revision','',0),(1690,2,'2014-12-19 11:36:40','2014-12-19 11:36:40','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Run tall</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Pelvis slightly forward</strong></h5>\r\n<h5></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Shoulders back and down</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your breathing</strong></h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt.jpg\"><img class=\"wp-image-1854 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/trtrt-300x102.jpg\" alt=\"trtrt\" width=\"335\" height=\"114\" /></a></div>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #008080;\"><strong><em>Also:</em></strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Fall from the pelvis - NOT head<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fall.jpg\"><img class=\"alignright wp-image-1852 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fall-300x201.jpg\" alt=\"fall\" width=\"216\" height=\"145\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Flow and glide over the surface</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #008080;\"><em><strong>Finally:</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Land softly - think barefeet<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k.jpg\"><img class=\"alignright wp-image-1603 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-k-300x200.jpg\" alt=\"run k\" width=\"300\" height=\"200\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankle joint - think running on rocks</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Lightly lift your support foot from the surface - think hot surface</strong></h5>\r\n</li>\r\n</ul>\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><strong><span style=\"color: #993366;\">SESSION 2 MAIN POINTS</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-SESSION-2.pdf\">FREE FALLIN METHOD SESSION 2</a></strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 2 RECAP</span> - <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-CHECKLIST-.pdf\">FREE FALLIN METHOD - CHECKLIST</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>See you in session 3</strong></h5>\r\n<h5><strong>Brad</strong></h5>','RUN SESS 2','','publish','closed','closed','','run-session2','','','2015-03-22 23:29:11','2015-03-22 23:29:11','',0,'http://balancehealthprograms.com.au/?page_id=1690',0,'page','',0),(1691,2,'2014-12-19 11:36:46','2014-12-19 11:36:46','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Practice Tall&gt;Relax&gt;Soft&gt;Lift.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Running softly and quietly\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Find your rhythm.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Think wheel</strong>.</h5>\r\n</li>\r\n</ul>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\"><img class=\"alignnone wp-image-1863 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\" alt=\"GJGJG\" width=\"965\" height=\"377\" /></a></div>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Also: </strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Don\'t crush ants - softly down.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhhvc.jpg\"><img class=\"alignright wp-image-1865 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhhvc.jpg\" alt=\"hhhvc\" width=\"299\" height=\"169\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Posture is key - but shouldn\'t be forced.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Relax your ankles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Usually, the shorter and faster your stride the better.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">SESSION 3 MAIN POINTS</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-SESSION-3.pdf\">FREE FALLIN SESSION 3</a> </strong></h3>\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">WHERE TO NOW</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-4-WEEK-BRIDGING-PROGRAM.pdf\">FREE FALLIN METHOD - 4 WEEK BRIDGING PROGRAM</a></strong></h3>\r\n&nbsp;\r\n<h5><strong>regards</strong>\r\n<strong>Brad</strong></h5>\r\n&nbsp;\r\n<h5><strong>NOTE – feel free to email me anytime for tune ups sessions or simply to question your progress.</strong></h5>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong>BE PATIENT</strong> </span></h3>\r\n&nbsp;','RUN SESSION 3','','publish','closed','closed','SOFT','run-session3','','','2015-03-22 23:29:11','2015-03-22 23:29:11','',0,'http://balancehealthprograms.com.au/?page_id=1691',0,'page','',0),(1692,2,'2014-12-19 11:36:44','2014-12-19 11:36:44','<h3><span style=\"color: #008080;\"><em><strong>PAMPY’S POST 40.14 – LOVIN THOSE LAVA FIELDS</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1.jpg\"><img class=\"alignnone wp-image-1871 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Image1-1024x277.jpg\" alt=\"Image\" width=\"1024\" height=\"277\" /></a></div>\r\nHi Team,\r\nRather than a full race report of my 2014 Hawaiian Ironman experience, I’d prefer to offer you what I learnt in the heat of the battle. What I learnt physiologically – hopefully offering you some usable information that can’t be learnt in a lab or a text book.\r\nBefore offering you my findings, the distance of this iconic race is a bumpy ocean water <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch.jpg\"><img class=\"alignright wp-image-1878 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hcvhcch-300x300.jpg\" alt=\"hcvhcch\" width=\"300\" height=\"300\" /></a>(give or take) 3.8km swim – a 180km ride through exposed wind swept lava fields – and a 42km marathon, with the second half again meandering through lava rock. The race is held on the west coast of Hawaii’s Big Island – and, although it offers perhaps the most demanding of one day races, it truly is one of nature’s most magnificent sporting stadiums.\r\nOther than the distance, challenges come from the relentless oppressive heat &amp; humidity (30-45’ pending on where you are on the course), riding into island trade winds – made worse during the last 70kms of the bike leg, and finally, being repeatedly informed in stern and aggressive Deutsche to “get the hell out of the way” by German uber cyclists – who you know can’t run.\r\n\r\nIn prep for this year’s race I considered my take home from my 2012 race: <strong>NOTE</strong> - I won’t go onto detail regarding my training schedule, but focus more on my race pacing &amp; nutritional strategy.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11.jpg\"><img class=\"alignnone wp-image-1882 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/kona11-300x168.jpg\" alt=\"kona1\" width=\"300\" height=\"168\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Before the race</strong>\r\n• Load up on minerals (electrolytes – sodium chloride, magnesium, potassium &amp; calcium) for 3 weeks leading up to race.\r\n• I used quality supplements, Endure sports drink, eat banana’s and drunk loads of coconut water (potassium heavy). Electrolytes assist in muscle hydration, and as you guessed it, hydration is a key component in Hawaii.\r\n• Don’t over drink water in the week leading up to race day – to thirst ONLY. Minerals are <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51.jpg\"><img class=\"alignright wp-image-1880 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-51-225x300.jpg\" alt=\"photo (5)\" width=\"225\" height=\"300\" /></a>far more important than throwing litres of water down your throat.\r\n• Arrive 9 days before the race (instead of 5) and slowly increase training intensity and heat exposure – limiting my heart rate to an aerobic level only for the first 5 days.\r\n• Log 2 runs in the middle of the day (about 80mins), taking it out slowly and exposing my skin to the sun. Build in some race pace efforts into these sessions. Oh and take an electrolyte drink with you.\r\n• Shut down heat exposed practice sessions 3 days out from race day.\r\n• Turn off air-conditioning at night – simply relying on a ceiling fan. Mind you we were staying right on the water with a constant breeze.\r\n• Eat near my exact same food choices (and volume) right up to race day. I don’t believe in carb-loading, however my pre-race meal will be fish, sweet potato, avocado, and salt.\r\n• Wear sleeves on the bike and use a teardrop helmet so the back of my neck and ears avoids the sun – while also offering an aero-dynamic advantage - perhaps.\r\n• Take a sleeping tablet two nights before the race – as tablet or no tablet you’re little chance of sleeping the night before race day.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\"><img class=\"alignnone wp-image-1890 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58341.jpg\" alt=\"IMG_5834\" width=\"599\" height=\"400\" /></a></div>\r\n&nbsp;\r\n\r\n<strong>Race day plan</strong>\r\n• I have a clear but flexible pacing and nutritional plan for race day – determined in <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com.jpg\"><img class=\"alignright wp-image-1884 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bike-com-300x225.jpg\" alt=\"bike com\" width=\"300\" height=\"225\" /></a>training and from previous race experience (more so, failures).\r\n• I plan to take each discipline out steadily while building then holding my sustainable race pace (again, determined in training) - while attempting to limit spikes in intensity at all costs. This is not always possible as race dynamics and ego offer frequent challenges.\r\n• The race is all about being as metabolically economical as possible – to ration your limited stored energy [carbohydrates – glycogen](about 2000 cals) over the 9.30-10hours. NOTE - Spikes in power do two things. 1) Revs your limited energy requirements through the roof, and 2) shuts down your ability to uptake ingested energy you’re throwing in.\r\n• Basically, at the pace/ intensity I wish to race, I cannot uptake as much as I lose. It’s a <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm.jpg\"><img class=\"alignright wp-image-1877 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/swimmmmm-300x225.jpg\" alt=\"swimmmmm\" width=\"300\" height=\"225\" /></a>fine balance to finish the race with about 100-150 cals of glycogen left in the tank. If a reach this number any earlier than the say the 8.30 mark – my day will get seriously miserable. The brain’s safety mech pretty much just shuts down most systems with 150 cals left in the tank.\r\n• As I plan to race as competitively as I can – I will be juggling this metabolic balance all day. Basically, I need to push it right to line without going over it. While on the bike I will repeat the following nutritional intake every 15-20minutes, and in this order – ½ energy bar (Choc oat Clif bar)– Endure electrolyte drink – 1.5 energy gel. I had also plan to take a dash of salt every hour and of course drink water to thirst. If I get this wrong by either pushing too hard (using too much energy) or consuming too little (or equally, absorbing too little), I’ll have nothing for the run – despite fitness or talent.\r\n• When on the run, with aid stations every 2kms, I’ll alternate between water &amp; coke – and water &amp; sports drink. Oh, and also throw ice down my pants, top, in my hat, and hands – cooling from the outside in – not inside out.\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike.jpg\"><img class=\"alignnone wp-image-1891 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bpbike-300x224.jpg\" alt=\"bpbike\" width=\"300\" height=\"224\" /></a></div>\r\n<strong>Troubleshooting</strong>\r\n• During the last 15minutes of the swim I feel an unnerving sensation of lower leg cramps – which, damn it, I’ve experienced before. Relaxing my mind as best I can, I somehow get back to the shore, thankfully still well positioned in the race (I see the clock at 1.00.05 – it was a slow swim for everyone I find out later). After experiencing this neural unrest during <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095.jpg\"><img class=\"alignright wp-image-1889 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_6095-168x300.jpg\" alt=\"IMG_6095\" width=\"168\" height=\"300\" /></a>the swim my legs find it difficult to get going on the bike, so I back off my intensity somewhat – conceding pace and positions. I picked my another bottle of Endure sports drink at the half way mark, and oddly find my vulnerability to cramp heightens as I start my journey back home – I still have 85kms to ride! Yikes!\r\n• OK, time to re-think my nutritional strategy as the thought of a cramp riddled marathons isn’t appealing. I figure I’ve been, right from the start of the swim , consuming considerable water. This has left me hydrated, but limited in minerals (electrolytes) –through sweat loss, respiration and urination. I have two small canisters of salt in my back pocket. DECISION - back off fluid consumption (only small sips) and amp up the salt (deluxe) – while still keeping up cals in the form of bars &amp; gels.\r\n• Bingo, although I’m crazy dry, at the 140km mark I finally start to feel I can amp up my power. I start riding past loads of fading riders, including Germans, which is encouraging.\r\n• OK, here we go – marathon time. How will my legs feel? will they cramp? will this be a painful walk? I slowly click out of my pedals and plant my foot back on the earth – the first time for 5.10 hours. Great! I don’t cramp – this is good. I decide just to back off my run pace a little and simply settle in – limiting spooks! I actually feel pretty good, the legs are fine, I certainly don’t feel like cramping, and, amazingly, I don’t really feel all that hot. I know I can run faster, but, I continue to remind myself to save some for the last 10kms. My only increases in speed are to pass struggling Germans.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin.jpg\"><img class=\"alignright wp-image-1881 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-fin-300x200.jpg\" alt=\"run fin\" width=\"300\" height=\"200\" /></a>\r\n• I’ll follow my original nutritional plan as I figure I’m now loaded with salt. It seems to work – the cramps are gone. I really look forward to my coke aid stations – hmmmmmmmmmmm sugar and caffeine – what a mix!!!\r\n• 3.30 of running done – and with 9.53 on the clock I’m done - day complete. I am most pleased that I worked out the balance between fluid consumption/loss and the importance of salt volume when racing in heat. I worked it out while on the go – and it worked! Info banked!\r\n\r\nA quick thanks to training partners and fellow Ironmen Matt Rae (about 130 hours of training time logged together), Chris James &amp; Adam Becker. Congrats also to Nick Souter who finished in 40th position overall – Champion.\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1.jpg\"><img class=\"alignnone wp-image-1885 size-large\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/FINISH-LINE1-1024x260.jpg\" alt=\"FINISH LINE\" width=\"1024\" height=\"260\" /></a>\r\nBP\r\nTill next time Kona. Mahalo!','Hawaii Ironman 2014','','publish','closed','closed','','hawaii-2014','','','2015-03-22 23:29:10','2015-03-22 23:29:10','',0,'http://balancehealthprograms.com.au/?page_id=1692',0,'page','',0),(1693,2,'2014-12-19 11:36:49','2014-12-19 11:36:49','<h3><span style=\"color: #008080;\"><em><strong>WELCOME TO BRAD PAMP PROGRAMS</strong></em></span></h3>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/t6oylqNjQKE\" width=\"494\" height=\"278\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><strong>Read through your program.</strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><strong>Please email me confirming your full understanding of your program.</strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><strong>Your program offers 28 days of prescription.</strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><strong>I’ll email you the week before your program finishes – questioning if I need to know anything for your next block – eg, you’re going away, injured, or simply wish to have a break from structured Brad Pamp programs. </strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #993366;\"><strong>We’ll be in touch through your session results, my Tuesday morning email (Pampy’s Post), and any other time you chose to question me.</strong></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n<h3><em><span style=\"color: #008080;\"><strong>Key components of your program</strong></span></em></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>Building your aerobic capacity is absolutely key.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Spending training time in your AZ (Aerobic Zone - easy 65-80%) is <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc.jpg\"><img class=\"alignright wp-image-1752 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc-300x300.jpg\" alt=\"hrsfxgc\" width=\"196\" height=\"196\" /></a>your priority.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your timetrial session or other result sessions provides us both with feedback of your development.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I attempt in most programs to balance both your physiological development and entertaining sessions. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I usually never prescribe two back to back demanding workouts.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Every session involves a warm up period. </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I know every workout is only ever as good as the recovery you give it.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Your ideal nutritional balance needs to be considered for your program to work best.</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><em><strong><span style=\"color: #008080;\">Your Timetrial - if appropriate.</span> </strong></em></h3>\r\n<h5><strong>Details - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/YOUR-WEEKLY-TIMETRIAL-INFORMATION.pdf\">YOUR WEEKLY TIMETRIAL INFORMATION</a></span></strong></h5>\r\n<h5><strong>Please text me your timetrial result – 0412 487 034</strong></h5>\r\n&nbsp;\r\n<h3><strong><em><span style=\"color: #008080;\">Amendments - IMPORTANT</span> </em></strong></h3>\r\n<ul>\r\n	<li>\r\n<h5><strong>You may wish to switch sessions around – be certain it considers my training principles.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Try not to make up sessions if they are lost.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\"><img class=\"alignright wp-image-1196 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" alt=\"stage3img\" width=\"209\" height=\"245\" /></a></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>When returning to training following a sidelined illness – all returning training is AZ ONLY.</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>Enjoy your development</strong></h5>\r\n<h5><strong>regards</strong></h5>\r\n<h5><strong>Brad</strong></h5>','Your Program','','publish','closed','closed','','1693-2','','','2015-05-29 07:33:03','2015-05-29 07:33:03','',0,'http://balancehealthprograms.com.au/?page_id=1693',0,'page','',0),(1694,2,'2014-12-19 11:36:34','2014-12-19 11:36:34','','TEAM URM','','inherit','closed','closed','','1689-revision-v1','','','2014-12-19 11:36:34','2014-12-19 11:36:34','',1689,'http://balancehealthprograms.com.au/1689-revision-v1/',0,'revision','',0),(1695,2,'2014-12-19 11:36:40','2014-12-19 11:36:40','','Training Principles','','inherit','closed','closed','','1690-revision-v1','','','2014-12-19 11:36:40','2014-12-19 11:36:40','',1690,'http://balancehealthprograms.com.au/1690-revision-v1/',0,'revision','',0),(1696,2,'2014-12-19 11:36:44','2014-12-19 11:36:44','','Running Technique','','inherit','closed','closed','','1692-revision-v1','','','2014-12-19 11:36:44','2014-12-19 11:36:44','',1692,'http://balancehealthprograms.com.au/1692-revision-v1/',0,'revision','',0),(1697,2,'2014-12-19 11:36:46','2014-12-19 11:36:46','','Food Choices ','','inherit','closed','closed','','1691-revision-v1','','','2014-12-19 11:36:46','2014-12-19 11:36:46','',1691,'http://balancehealthprograms.com.au/1691-revision-v1/',0,'revision','',0),(1698,2,'2014-12-19 11:36:49','2014-12-19 11:36:49','','','','inherit','closed','closed','','1693-revision-v1','','','2014-12-19 11:36:49','2014-12-19 11:36:49','',1693,'http://balancehealthprograms.com.au/1693-revision-v1/',0,'revision','',0),(1700,2,'2014-12-19 11:37:57','2014-12-19 11:37:57','','Red Program','','publish','closed','closed','','red-program','','','2015-03-22 23:29:11','2015-03-22 23:29:11','',0,'http://balancehealthprograms.com.au/?page_id=1700',0,'page','',0),(1702,2,'2014-12-19 11:38:08','2014-12-19 11:38:08','','Blue Program','','publish','closed','closed','','blue-program','','','2015-03-22 23:29:10','2015-03-22 23:29:10','',0,'http://balancehealthprograms.com.au/?page_id=1702',0,'page','',0),(1704,2,'2014-12-19 11:38:17','2014-12-19 11:38:17','<h3><span style=\"color: #008080;\"><em><strong>Running Strength workouts</strong></em></span></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\"><img class=\"alignnone wp-image-1924 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/vbvbvvb.jpg\" alt=\"vbvbvvb\" width=\"488\" height=\"163\" /></a></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Running Strength set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-1.pdf\">STRENGTH SET 1</a></span></strong></h5>\r\n<h5><strong>Running Strength set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRENGTH-SET-2.pdf\">STRENGTH SET 2</a></span></strong></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>Running &amp; Multi-sport supplementary sets</strong></em></span></h3>\r\n&nbsp;\r\n<h5><strong>Set 1 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-1.pdf\">SPORTS SPECIFIC STRENGTH 1</a></span></strong></h5>\r\n<h5><strong>Set 2 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-2.pdf\">SPORTS SPECIFIC STRENGTH 2</a></span></strong></h5>\r\n<h5><strong>Set 3 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-3.pdf\">SPORTS SPECIFIC STRENGTH 3</a></span></strong></h5>\r\n<h5><strong>Set 4 - <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/SPORTS-SPECIFIC-STRENGTH-4.pdf\">SPORTS SPECIFIC STRENGTH 4</a></span></strong></h5>\r\n&nbsp;\r\n<h5><strong>Recovery post running</strong> - <span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RECOVERY-AFTER-EXERCISE.pdf\">RECOVERY AFTER EXERCISE</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #008080;\"><em><strong>General Strength workouts</strong></em></span></h3>\r\n<h5><span style=\"color: #0000ff;\"><strong><a style=\"color: #0000ff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/STRONGBODY1.pdf\">STRONGBODY1</a></strong></span></h5>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008080;\"><em>Spinal Strength sets 1&amp;2</em></span>\r\n</strong></span></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/N8-A1y1zUK0\" width=\"382\" height=\"286\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;','RUNNING STRENGTH','','publish','closed','closed','BPRUNSTRENGTH','run-strength','','','2015-02-06 22:38:45','2015-02-06 22:38:45','',0,'http://balancehealthprograms.com.au/?page_id=1704',0,'page','',0),(1705,2,'2014-12-19 11:38:26','2014-12-19 11:38:26','Courses to be loaded shortly\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RUN COURSES','','publish','closed','closed','','run-courses','','','2015-03-22 23:29:11','2015-03-22 23:29:11','',0,'http://balancehealthprograms.com.au/?page_id=1705',0,'page','',0),(1706,2,'2014-12-19 11:37:39','2014-12-19 11:37:39','','Your Program','','inherit','closed','closed','','1693-revision-v1','','','2014-12-19 11:37:39','2014-12-19 11:37:39','',1693,'http://balancehealthprograms.com.au/1693-revision-v1/',0,'revision','',0),(1707,2,'2014-12-19 11:37:57','2014-12-19 11:37:57','','Red Program','','inherit','closed','closed','','1700-revision-v1','','','2014-12-19 11:37:57','2014-12-19 11:37:57','',1700,'http://balancehealthprograms.com.au/1700-revision-v1/',0,'revision','',0),(1708,2,'2014-12-19 11:38:08','2014-12-19 11:38:08','','Blue Program','','inherit','closed','closed','','1702-revision-v1','','','2014-12-19 11:38:08','2014-12-19 11:38:08','',1702,'http://balancehealthprograms.com.au/1702-revision-v1/',0,'revision','',0),(1709,2,'2014-12-19 11:38:17','2014-12-19 11:38:17','','Green Program','','inherit','closed','closed','','1704-revision-v1','','','2014-12-19 11:38:17','2014-12-19 11:38:17','',1704,'http://balancehealthprograms.com.au/1704-revision-v1/',0,'revision','',0),(1710,2,'2014-12-19 11:38:26','2014-12-19 11:38:26','','Black Program','','inherit','closed','closed','','1705-revision-v1','','','2014-12-19 11:38:26','2014-12-19 11:38:26','',1705,'http://balancehealthprograms.com.au/1705-revision-v1/',0,'revision','',0),(4043,2,'2017-11-19 02:06:18','2017-11-19 02:06:18','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #ff0000\">2018 City to Surf Programs</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','INTRO','','inherit','closed','closed','','4040-revision-v1','','','2017-11-19 02:06:18','2017-11-19 02:06:18','',4040,'http://balancehealthprograms.com.au/4040-revision-v1/',0,'revision','',0),(2973,2,'2016-05-30 07:06:33','2016-05-30 07:06:33','','BRAD PAMP PERSONAL','','inherit','closed','closed','','2972-revision-v1','','','2016-05-30 07:06:33','2016-05-30 07:06:33','',2972,'http://balancehealthprograms.com.au/2972-revision-v1/',0,'revision','',0),(1860,2,'2015-01-09 22:49:53','2015-01-09 22:49:53','<h3><span style=\"color: #008080;\"><em><strong>Session 3 Overview</strong></em></span></h3>\n<ul>\n	<li>\n<h5><strong>Practice Tall&gt;Relax&gt;Soft&gt;Lift.</strong></h5>\n</li>\n	<li>\n<h5><strong>Running softly and quietly\n</strong></h5>\n</li>\n	<li>\n<h5><strong>Find your rhythm.</strong></h5>\n</li>\n	<li>\n<h5><strong>Think wheel</strong>.</h5>\n</li>\n</ul>\n<div align=\"center\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\"><img class=\"alignnone wp-image-1863 size-full\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GJGJG.png\" alt=\"GJGJG\" width=\"965\" height=\"377\" /></a>\n\n&nbsp;\n<h3><span style=\"color: #008080;\"><em><strong>Also: </strong></em></span></h3>\n<ul>\n	<li>\n<h5><strong>Don\'t crush ants - softly down.</strong></h5>\n</li>\n	<li>\n<h5><strong>Posture is key - but shouldn\'t be forced.</strong></h5>\n</li>\n	<li>\n<h5><strong>Relax your ankles.</strong></h5>\n</li>\n	<li>\n<h5><strong>Usually, the shorter and faster your stride the better.</strong></h5>\n</li>\n</ul>\n&nbsp;\n<h3><strong><span style=\"color: #993366;\">SESSION 3 MAIN POINTS</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-SESSION-3.pdf\">FREE FALLIN SESSION 3</a> </strong></h3>\n&nbsp;\n<h3><strong><span style=\"color: #993366;\">WHERE TO NOW</span> – <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/FREE-FALLIN-METHOD-4-WEEK-BRIDGING-PROGRAM.pdf\">FREE FALLIN METHOD - 4 WEEK BRIDGING PROGRAM</a></strong></h3>\n&nbsp;\n<h5><strong>regards</strong>\n<strong>Brad</strong></h5>\n&nbsp;\n<h5><strong>NOTE – feel free to email me anytime for tune ups sessions or simply to question your progress.</strong></h5>\n<h3 style=\"text-align: center;\"><span style=\"color: #008080;\"><strong>BE PATIENT</strong> </span></h3>\n&nbsp;','RUN SESSION 3','','inherit','closed','closed','','1691-autosave-v1','','','2015-01-09 22:49:53','2015-01-09 22:49:53','',1691,'http://balancehealthprograms.com.au/1691-autosave-v1/',0,'revision','',0),(1730,2,'2015-01-04 23:02:07','2015-01-04 23:02:07','<iframe src=\"//www.youtube.com/embed/I4Z3jnX0VyU\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>\r\n</strong></span></h3>\r\n<h1><span style=\"color: #993366;\"><em><strong>PAMPY’S POST 1.15 - 2015 REBOOTING CLEAN OUT AND REV UP PROGRAM!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Happy New Year Team,</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>It’s on again – my completely revamped, all improved, easy to follow 2015 rebooting clean out <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver.jpg\"><img class=\"alignright wp-image-1727 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver-150x112.jpg\" alt=\"veggie screen saver\" width=\"150\" height=\"112\" /></a>program.</strong></h5>\r\n<h5><strong>Check out the Program Website - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></strong></h5>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><strong>Playing my 28 day game with me you’ll finish;</strong></h5>\r\n<blockquote>\r\n<h5>\r\n<span style=\"color: #008080;\"><strong>• Either at or near your rightful living weight</strong></span>\r\n<span style=\"color: #008080;\"><strong>• Back to full daily energy – physically &amp; emotionally, and</strong></span>\r\n<span style=\"color: #008080;\"><strong>• Psyched to register a diarised event in 2015</strong></span></h5>\r\n</blockquote>\r\n<h5>\r\n<strong>If you don’t act NOW – from my experience, you’ll likely hit March thru December</strong></h5>\r\n<blockquote>\r\n<h5>\r\n<span style=\"color: #993366;\"><strong>• Still flat from the holiday silly period</strong></span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/slugglish.jpg\"><img class=\"alignright wp-image-1729 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/slugglish-300x231.jpg\" alt=\"slugglish\" width=\"175\" height=\"135\" /></a>\r\n<span style=\"color: #993366;\"><strong>• Still 2-7kg+ over the weight nature intended for you, and</strong></span>\r\n<span style=\"color: #993366;\"><strong>• Never reach your top gear in 2015</strong></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><strong>Join me for this year’s reboot?</strong></h5>\r\n<h5><strong>For years now my close mates have assured me to slap on weight, live tired and flat, and fight weird illness and injuries, all I have to do is drink stacks of “pi55”, which will lead to poor sleeping patterns, which will ultimately (and for the most part, sub-consciously) lead to rubbish food choices – including a heap of “pick up” (sugary) options. They tell me it is actually pretty easy to pull off.</strong></h5>\r\n<h5><strong>Below is a photo of me 10 minutes before the gun sounded to start the October 2014 Hawaiian Ironman. I reckon I’m about 2-3kgs under my sustainable healthy living weight – a weight I can’t hold being normal – enjoying a few beers, being Dad etc etc.</strong></h5>\r\n<h5><strong>The next photo is me, 10 weeks later, after joining my mates treating my body like a rental car. Meaning - sub-optimal food choices (I’m sure you’ve got some idea), restless sleep, which, as they predicted, lead to a heap of sugary pick-ups. (Oh and the silly season really made this super easy nail).</strong></h5>\r\n<h5><strong>I am now 7.2kgs heavier than race day – 8.5% increase in body weight. S%^tttttt!!!!!!!!!!!</strong></h5>\r\n<h5><strong>I should add, although my food choices have been atrocious and completely out of character, I still <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-5.jpg\"><img class=\"alignright wp-image-1721 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-5-225x300.jpg\" alt=\"photo (5)\" width=\"164\" height=\"219\" /></a>managed to “sort of exercise” – (NOT to mistake with training), throughout this period. Where I was devoting say 8-12hours per week in the last 8 weeks before Ironman, I dropped it back to say 6hours pwk – which, is still more than most. So the contribution of poor food choices seemed to affect my ill-health (fatter) – not a lack of exercise. </strong>\r\n<strong>Anyway the point is – I WILL be committing to the entire 28 day program – I NEED a reboot – NOW!</strong></h5>\r\n<h5>\r\n<strong>Program Principles; it’s MY</strong></h5>\r\n<blockquote>\r\n<h5>\r\n<span style=\"color: #ff6600;\"><strong>• Balanced Menu Only - with you making slight amendments in taste, volume, regularity and timing. </strong></span>\r\n<strong><span style=\"color: #ff6600;\">• Movement principles in relation to intensity – with you selecting the discipline.</span> </strong></h5>\r\n</blockquote>\r\n<h5>\r\n<strong>Each day I’ll be in contact with Pampy’s Daily tips - educational &amp; motivational, including short videos, Q&amp;A’s etc etc – I’ll devote the next 5 weeks of post to this year’s reboot. Topics on website</strong></h5>\r\n<h5><strong>To win you need to finish the 28 days with an 82/84 strike rate – see website for details - <a title=\"bp28day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></strong></h5>\r\n<h5><strong>Are you with me? </strong>\r\n<strong>Feel free to contact me for further details – or, you’re keen to start pre-season before 19th Jan.</strong></h5>\r\n<h5><strong>BP</strong></h5>\r\n<h5></h5>\r\n<h3></h3>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','<font size=\"5\">Coaching : For <b>Wellness</b>, To <b>Race</b>, For <b>Balance</b></font>','','inherit','closed','closed','','574-revision-v1','','','2015-01-04 23:02:07','2015-01-04 23:02:07','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1741,2,'2015-01-05 01:48:38','2015-01-05 01:48:38','&nbsp;\r\n\r\n&nbsp;\r\n\r\nMy formula since 1989\r\n\r\n&nbsp;\r\n\r\n1. LIFESTYLE ANALYSIS\r\n\r\nConsider your:\r\n\r\nLifestyle stresses\r\n\r\nGut health\r\n\r\nCurrent wellness\r\n\r\nExercise, Training &amp; Racing interests\r\n\r\nRealistic hours for training/recovery ratio\r\n\r\n&nbsp;\r\n\r\n2. DETERMINE YOUR STARTING INTENSITY\r\n\r\nEither\r\n<h3 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>\r\n</strong></span></h3>\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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23:03:14','<iframe src=\"//www.youtube.com/embed/I4Z3jnX0VyU\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>\r\n</strong></span></h3>\r\n<h1><span style=\"color: #993366;\"><em><strong>PAMPY’S POST 1.15 - 2015 REBOOTING CLEAN OUT AND REV UP PROGRAM!</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong>Happy New Year Team,</strong></h5>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>It’s on again – my completely revamped, all improved, easy to follow 2015 rebooting clean out <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver.jpg\"><img class=\"alignright wp-image-1727 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver-150x112.jpg\" alt=\"veggie screen saver\" width=\"150\" height=\"112\" /></a>program.</strong></h5>\r\n<h5><strong>Check out the Program Website -<span style=\"color: #0000ff;\"> <a style=\"color: #0000ff;\" title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></span></strong></h5>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><strong>Playing my 28 day game with me you’ll finish;</strong></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><strong>• Either at or near your rightful living weight</strong></span>\r\n<span style=\"color: #008080;\"><strong>• Back to full daily energy – physically &amp; emotionally, and</strong></span>\r\n<span style=\"color: #008080;\"><strong>• Psyched to register a diarised event in 2015</strong></span></h5>\r\n</blockquote>\r\n<h5><strong>If you don’t act NOW – from my experience, you’ll likely hit March thru December</strong></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>• Still flat from the holiday silly period</strong></span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/slugglish.jpg\"><img class=\"alignright wp-image-1729 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/slugglish-300x231.jpg\" alt=\"slugglish\" width=\"175\" height=\"135\" /></a>\r\n<span style=\"color: #993366;\"><strong>• Still 2-7kg+ over the weight nature intended for you, and</strong></span>\r\n<span style=\"color: #993366;\"><strong>• Never reach your top gear in 2015</strong></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n<h5></h5>\r\n<h5><strong>Join me for this year’s reboot?</strong></h5>\r\n<h5><strong>For years now my close mates have assured me to slap on weight, live tired and flat, and fight weird illness and injuries, all I have to do is drink stacks of “pi55”, which will lead to poor sleeping patterns, which will ultimately (and for the most part, sub-consciously) lead to rubbish food choices – including a heap of “pick up” (sugary) options. They tell me it is actually pretty easy to pull off.</strong></h5>\r\n<h5><strong>Below is a photo of me 10 minutes before the gun sounded to start the October 2014 Hawaiian Ironman. I reckon I’m about 2-3kgs under my sustainable healthy living weight – a weight I can’t hold being normal – enjoying a few beers, being Dad etc etc.</strong></h5>\r\n<h5><strong>The next photo is me, 10 weeks later, after joining my mates treating my body like a rental car. Meaning - sub-optimal food choices (I’m sure you’ve got some idea), restless sleep, which, as they predicted, lead to a heap of sugary pick-ups. (Oh and the silly season really made this super easy nail).</strong></h5>\r\n<h5><strong>I am now 7.2kgs heavier than race day – 8.5% increase in body weight. S%^tttttt!!!!!!!!!!!</strong></h5>\r\n<h5><strong>I should add, although my food choices have been atrocious and completely out of character, I still <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-5.jpg\"><img class=\"alignright wp-image-1721 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-5-225x300.jpg\" alt=\"photo (5)\" width=\"164\" height=\"219\" /></a>managed to “sort of exercise” – (NOT to mistake with training), throughout this period. Where I was devoting say 8-12hours per week in the last 8 weeks before Ironman, I dropped it back to say 6hours pwk – which, is still more than most. So the contribution of poor food choices seemed to affect my ill-health (fatter) – not a lack of exercise. </strong>\r\n<strong>Anyway the point is – I WILL be committing to the entire 28 day program – I NEED a reboot – NOW!</strong></h5>\r\n<h5><strong>Program Principles; it’s MY</strong></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ff6600;\"><strong>• Balanced Menu Only - with you making slight amendments in taste, volume, regularity and timing. </strong></span>\r\n<strong><span style=\"color: #ff6600;\">• Movement principles in relation to intensity – with you selecting the discipline.</span> </strong></h5>\r\n</blockquote>\r\n<h5><strong>Each day I’ll be in contact with Pampy’s Daily tips - educational &amp; motivational, including short videos, Q&amp;A’s etc etc – I’ll devote the next 5 weeks of post to this year’s reboot. Topics on website</strong></h5>\r\n<h5><strong>To win you need to finish the 28 days with an 82/84 strike rate – see website for details - <a title=\"bp28day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></strong></h5>\r\n<h5><strong>Are you with me? </strong>\r\n<strong>Feel free to contact me for further details – or, you’re keen to start pre-season before 19th Jan.</strong></h5>\r\n<h5><strong>BP</strong></h5>\r\n<h5></h5>\r\n<h3></h3>\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* {behavior:url(#default#VML);}\r\no\\:* {behavior:url(#default#VML);}\r\nw\\:* {behavior:url(#default#VML);}\r\n.shape {behavior:url(#default#VML);}\r\n</style><![endif]-->\r\n\r\n<!-- [if gte mso 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5.4pt;\r\nmso-para-margin-top:0cm;\r\nmso-para-margin-right:0cm;\r\nmso-para-margin-bottom:10.0pt;\r\nmso-para-margin-left:0cm;\r\nline-height:115%;\r\nmso-pagination:widow-orphan;\r\nfont-size:11.0pt;\r\nfont-family:\"Calibri\",\"sans-serif\";\r\nmso-ascii-font-family:Calibri;\r\nmso-ascii-theme-font:minor-latin;\r\nmso-hansi-font-family:Calibri;\r\nmso-hansi-theme-font:minor-latin;\r\nmso-fareast-language:EN-US;}\r\n</style><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!-- [if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->','<font size=\"5\">Coaching : For <b>Wellness</b>, To <b>Race</b>, For <b>Balance</b></font>','','inherit','closed','closed','','574-revision-v1','','','2015-01-04 23:03:14','2015-01-04 23:03:14','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(4978,2,'2018-01-17 03:49:09','2018-01-17 03:49:09','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\">&nbsp;<span style=\"color: #cf2525\">Coach Contact</span><img class=\"alignright wp-image-4745\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/12/whi-300x200.jpg\" alt=\"\" width=\"134\" height=\"89\"></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #cf2525\"><strong><span style=\"color: #000000\">Coach Contact</span>:</strong> Send me your questions with confidence.</span></h2><h2><span style=\"color: #cf2525\">&nbsp;</span></h2><h2><span style=\"color: #cf2525\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/RAC.jpg\"><img class=\"  wp-image-4089 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/RAC.jpg\" alt=\"R[AC\" width=\"301\" height=\"301\"></a></span></h2><h2><span style=\"color: #cf2525\">I\'ll return your interest ASAP.</span></h2><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p><img class=\" wp-image-4743 alignleft\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/12/br.jpg\" alt=\"\" width=\"132\" height=\"90\"></p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><h2>&nbsp;</h2><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #cf2525\">Coach Contact</span></h2><p><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PW.jpg\"><img class=\" wp-image-4293 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PW-300x100.jpg\" alt=\"Close up Conceptual Red Password Key with Printed Lock Design, on a White Laptop Computer Keyboard.\" width=\"339\" height=\"113\"></a></p><p>&nbsp;</p><p>[contact-form-7 id=\"223\" title=\"Contact form 1\"]</p><p>&nbsp;</p><p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img class=\"so-widget-image\">\r\n<a href=\"http://balancehealthprograms.com.au/site-map/\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap.jpg 2048w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-150x86.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-768x439.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-1024x585.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-830x474.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-230x131.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-350x200.jpg 350w\" class=\"so-widget-image\" width=\"2048\" height=\"1170\">\r\n</a>','CONTACT','','inherit','closed','closed','','4290-revision-v1','','','2018-01-17 03:49:09','2018-01-17 03:49:09','',4290,'http://balancehealthprograms.com.au/4290-revision-v1/',0,'revision','',0),(4980,2,'2018-01-17 03:52:00','2018-01-17 03:52:00','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\">&nbsp;<span style=\"color: #cf2525\">Coach Contact</span><img class=\"alignright wp-image-4745\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/12/whi-300x200.jpg\" alt=\"\" width=\"134\" height=\"89\"></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #cf2525\"><strong><span style=\"color: #000000\">Coach Contact</span>:</strong> Send me your questions with confidence.</span></h2><h2><span style=\"color: #cf2525\">&nbsp;</span></h2><h2><span style=\"color: #cf2525\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/RAC.jpg\"><img class=\"  wp-image-4089 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/RAC.jpg\" alt=\"R[AC\" width=\"301\" height=\"301\"></a></span></h2><h2><span style=\"color: #cf2525\">I\'ll return your interest ASAP.</span></h2><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p><img class=\" wp-image-4743 alignleft\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/12/br.jpg\" alt=\"\" width=\"132\" height=\"90\"></p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><h2>&nbsp;</h2><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #cf2525\">Coach Contact</span></h2><p><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PW.jpg\"><img class=\" wp-image-4293 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PW-300x100.jpg\" alt=\"Close up Conceptual Red Password Key with Printed Lock Design, on a White Laptop Computer Keyboard.\" width=\"339\" height=\"113\"></a></p><p>&nbsp;</p><p>[contact-form-7 id=\"223\" title=\"Contact form 1\"]</p><p>&nbsp;</p><p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','CONTACT','','inherit','closed','closed','','4290-revision-v1','','','2018-01-17 03:52:00','2018-01-17 03:52:00','',4290,'http://balancehealthprograms.com.au/4290-revision-v1/',0,'revision','',0),(4979,2,'2018-01-17 03:50:16','2018-01-17 03:50:16','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\">&nbsp;<span style=\"color: #cf2525\">Coach Contact</span><img class=\"alignright wp-image-4745\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/12/whi-300x200.jpg\" alt=\"\" width=\"134\" height=\"89\"></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #cf2525\"><strong><span style=\"color: #000000\">Coach Contact</span>:</strong> Send me your questions with confidence.</span></h2><h2><span style=\"color: #cf2525\">&nbsp;</span></h2><h2><span style=\"color: #cf2525\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/RAC.jpg\"><img class=\"  wp-image-4089 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/RAC.jpg\" alt=\"R[AC\" width=\"301\" height=\"301\"></a></span></h2><h2><span style=\"color: #cf2525\">I\'ll return your interest ASAP.</span></h2><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p><img class=\" wp-image-4743 alignleft\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/12/br.jpg\" alt=\"\" width=\"132\" height=\"90\"></p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><h2>&nbsp;</h2><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2><span style=\"color: #cf2525\">Coach Contact</span></h2><p><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PW.jpg\"><img class=\" wp-image-4293 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/PW-300x100.jpg\" alt=\"Close up Conceptual Red Password Key with Printed Lock Design, on a White Laptop Computer Keyboard.\" width=\"339\" height=\"113\"></a></p><p>&nbsp;</p><p>[contact-form-7 id=\"223\" title=\"Contact form 1\"]</p><p>&nbsp;</p><p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" class=\"so-widget-image\" width=\"206\" height=\"205\">\r\n<a href=\"http://balancehealthprograms.com.au/site-map/\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap.jpg 2048w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-150x86.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-768x439.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-1024x585.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-830x474.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-230x131.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-350x200.jpg 350w\" class=\"so-widget-image\" width=\"2048\" height=\"1170\">\r\n</a>','CONTACT','','inherit','closed','closed','','4290-revision-v1','','','2018-01-17 03:50:16','2018-01-17 03:50:16','',4290,'http://balancehealthprograms.com.au/4290-revision-v1/',0,'revision','',0),(5163,2,'2018-01-29 22:33:49','2018-01-29 22:33:49','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">4 Best Running Drills\r\n</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">DRILL 1</span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\"> </span></h2>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">CADENCE CONTROL</span></h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Holding rhythm is key.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» A metronome is an excellent tool.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Try rating faster than normal.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Work back to reach comfort.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Hold for all speeds, %, &amp; surface.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">DRILL 2</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">BACK TO BAREFOOT</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Nerve ending fire \'the right\' message.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Flat, safe, grass is best.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Avoid sand running - initially.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Start with \'just\' 5-10 minutes.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Tingling feet post run is good.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">DRILL 3</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">HILLS</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Maintain rhythm &amp; HR control.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Ups = shorter strides, posture+.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Downs = lower to ground turnover.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Focus: Quick lift, short, lift offs. </span></h4>\r\n<h4><span style=\"color: #db2525;\">» Relax ankle joint [achilles tendons] on impact. </span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">DRILL 4</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">WALK/RUN METHOD</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» The best building tip I can offer.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Less muscle, joint, &amp; nerve fatigue.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Lower acidity before \'danger\' zone!</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Injury prevention drill.\r\n</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Increases valuable time on feet.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','4 BEST RUNNING DRILLS','','inherit','closed','closed','','4962-revision-v1','','','2018-01-29 22:33:49','2018-01-29 22:33:49','',4962,'http://balancehealthprograms.com.au/4962-revision-v1/',0,'revision','',0),(5139,2,'2018-01-29 03:48:14','2018-01-29 03:48:14','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">4 Best Running Drills\r\n</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">DRILL 1</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">CADENCE CONTROL</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Holding rhythm is key.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» A metronome is an excellent tool.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Try rating faster than normal.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Work back to reach comfort.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Hold for all speeds, %, &amp; surface.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/met-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/met-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/met-350x350.jpg 350w, http://balancehealthprograms.com.au/wp-content/uploads/met.jpg 500w\" width=\"300\" height=\"300\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">DRILL 2</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">BACK TO BAREFOOT</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Nerve ending fire \'the right\' message.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Flat, safe, grass is best.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Avoid sand running - initially.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Start with \'just\' 5-10 minutes.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Tingling feet post run is good.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/cover-how-to-run-correctly.gif\" srcset=\"\" width=\"500\" height=\"281\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">DRILL 3</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">HILLS</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» Maintain rhythm &amp; HR control.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Ups = shorter strides, posture+.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Downs = lower to ground turnover.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Focus: Quick lift, short, lift offs. </span></h4>\r\n<h4><span style=\"color: #db2525;\">» Relax ankle joint [achilles tendons] on impact. </span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/images.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/images.jpg 225w, http://balancehealthprograms.com.au/wp-content/uploads/images-150x150.jpg 150w\" width=\"225\" height=\"225\" />\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #db2525;\">\r\n<h2 style=\"text-align: center;\">DRILL 4</h2>\r\n<h2 style=\"text-align: center;\"></h2>\r\n<h2 style=\"text-align: center;\">WALK/RUN METHOD</h2>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h4><span style=\"color: #db2525;\">» The best building tip I can offer.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Less muscle, joint, &amp; nerve fatigue.</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Lower acidity before \'danger\' zone!</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Injury prevention drill.\r\n</span></h4>\r\n<h4><span style=\"color: #db2525;\">» Increases valuable time on feet.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n\r\n</a>\r\n<a href=\"http://balancehealthprograms.com.au/the-walk-run-method/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/c-more.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/c-more.png 500w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-150x25.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-300x49.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-230x38.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-350x57.png 350w\" width=\"500\" height=\"82\" />\r\n</a>\r\n<img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" width=\"206\" height=\"205\" />\r\n<a href=\"http://balancehealthprograms.com.au/site-map/\"> <img class=\"so-widget-image\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap.jpg 2048w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-150x86.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-768x439.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-1024x585.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-830x474.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-230x131.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-350x200.jpg 350w\" width=\"2048\" height=\"1170\" />\r\n</a>','4 BEST RUNNING DRILLS','','inherit','closed','closed','','4962-revision-v1','','','2018-01-29 03:48:14','2018-01-29 03:48:14','',4962,'http://balancehealthprograms.com.au/4962-revision-v1/',0,'revision','',0),(4977,2,'2018-01-17 03:10:26','2018-01-17 03:10:26','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\">4 Best Running Drills<br></span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 1</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">CADENCE CONTROL</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Holding rhythm is key.</span></h4><h4><span style=\"color: #db2525\">» A metronome is an excellent tool.</span></h4><h4><span style=\"color: #db2525\">» Try rating faster than normal.</span></h4><h4><span style=\"color: #db2525\">» Work back to reach comfort.</span></h4><h4><span style=\"color: #db2525\">» Hold for all speeds, %, &amp; surface.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/met-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/met-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/met-350x350.jpg 350w, http://balancehealthprograms.com.au/wp-content/uploads/met.jpg 500w\" class=\"so-widget-image\" width=\"300\" height=\"300\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 2</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">BACK TO BAREFOOT</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Nerve ending fire \'the right\' message.</span></h4><h4><span style=\"color: #db2525\">» Flat, safe, grass is best.</span></h4><h4><span style=\"color: #db2525\">» Avoid sand running - initially.</span></h4><h4><span style=\"color: #db2525\">» Start with \'just\' 5-10 minutes.</span></h4><h4><span style=\"color: #db2525\">» Tingling feet post run is good.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/cover-how-to-run-correctly.gif\" srcset=\"\" class=\"so-widget-image\" width=\"500\" height=\"281\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 3</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">HILLS</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Maintain rhythm &amp; HR control.</span></h4><h4><span style=\"color: #db2525\">» Ups = shorter strides, posture+.</span></h4><h4><span style=\"color: #db2525\">» Downs = lower to ground turnover.</span></h4><h4><span style=\"color: #db2525\">» Focus: Quick lift, short, lift offs. </span></h4><h4><span style=\"color: #db2525\">» Relax ankle joint [achilles tendons] on impact.&nbsp;</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/images.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/images.jpg 225w, http://balancehealthprograms.com.au/wp-content/uploads/images-150x150.jpg 150w\" class=\"so-widget-image\" width=\"225\" height=\"225\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 4</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">WALK/RUN METHOD</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» The best building tip I can offer.</span></h4><h4><span style=\"color: #db2525\">» Less muscle, joint, &amp; nerve fatigue.</span></h4><h4><span style=\"color: #db2525\">» Lower acidity before \'danger\' zone!</span></h4><h4><span style=\"color: #db2525\">» Injury prevention drill.&nbsp; <br></span></h4><h4><span style=\"color: #db2525\">» Increases valuable time on feet.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<a href=\"http://balancehealthprograms.com.au/the-walk-run-method/\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/c-more.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/c-more.png 500w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-150x25.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-300x49.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-230x38.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-350x57.png 350w\" class=\"so-widget-image\" width=\"500\" height=\"82\">\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" class=\"so-widget-image\" width=\"206\" height=\"205\">\r\n<a href=\"http://balancehealthprograms.com.au/site-map/\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/sitemap.jpg 2048w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-150x86.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-300x171.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-768x439.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-1024x585.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-830x474.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-230x131.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/sitemap-350x200.jpg 350w\" class=\"so-widget-image\" width=\"2048\" height=\"1170\">\r\n</a>','4 BEST RUNNING DRILLS','','inherit','closed','closed','','4962-revision-v1','','','2018-01-17 03:10:26','2018-01-17 03:10:26','',4962,'http://balancehealthprograms.com.au/4962-revision-v1/',0,'revision','',0),(1743,2,'2015-01-05 02:06:41','2015-01-05 02:06:41','','Lifestyle Analysis','','publish','closed','closed','','lifestyle-analysis','','','2015-03-22 23:29:10','2015-03-22 23:29:10','',0,'http://balancehealthprograms.com.au/?page_id=1743',0,'page','',0),(1744,2,'2015-01-05 02:06:41','2015-01-05 02:06:41','','Lifestyle Analysis','','inherit','closed','closed','','1743-revision-v1','','','2015-01-05 02:06:41','2015-01-05 02:06:41','',1743,'http://balancehealthprograms.com.au/1743-revision-v1/',0,'revision','',0),(4973,2,'2018-01-17 03:05:22','2018-01-17 03:05:22','','images','','inherit','closed','closed','','images','','','2018-01-17 03:05:22','2018-01-17 03:05:22','',4962,'http://balancehealthprograms.com.au/wp-content/uploads/images.jpg',0,'attachment','image/jpeg',0),(4975,2,'2018-01-17 03:08:12','2018-01-17 03:08:12','','sitemap','','inherit','closed','closed','','sitemap','','','2018-01-17 03:08:12','2018-01-17 03:08:12','',4962,'http://balancehealthprograms.com.au/wp-content/uploads/sitemap.jpg',0,'attachment','image/jpeg',0),(4971,2,'2018-01-17 02:59:31','2018-01-17 02:59:31','','c more','','inherit','closed','closed','','c-more','','','2018-01-17 02:59:31','2018-01-17 02:59:31','',4962,'http://balancehealthprograms.com.au/wp-content/uploads/c-more.png',0,'attachment','image/png',0),(4976,2,'2018-01-17 03:08:48','2018-01-17 03:08:48','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\">4 Best Running Drills<br></span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 1</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">CADENCE CONTROL</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Holding rhythm is key.</span></h4><h4><span style=\"color: #db2525\">» A metronome is an excellent tool.</span></h4><h4><span style=\"color: #db2525\">» Try rating faster than normal.</span></h4><h4><span style=\"color: #db2525\">» Work back to reach comfort.</span></h4><h4><span style=\"color: #db2525\">» Hold for all speeds, %, &amp; surface.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/met-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/met-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/met-350x350.jpg 350w, http://balancehealthprograms.com.au/wp-content/uploads/met.jpg 500w\" class=\"so-widget-image\" width=\"300\" height=\"300\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 2</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">BACK TO BAREFOOT</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Nerve ending fire \'the right\' message.</span></h4><h4><span style=\"color: #db2525\">» Flat, safe, grass is best.</span></h4><h4><span style=\"color: #db2525\">» Avoid sand running - initially.</span></h4><h4><span style=\"color: #db2525\">» Start with \'just\' 5-10 minutes.</span></h4><h4><span style=\"color: #db2525\">» Tingling feet post run is good.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/cover-how-to-run-correctly.gif\" srcset=\"\" class=\"so-widget-image\" width=\"500\" height=\"281\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 3</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">HILLS</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Maintain rhythm &amp; HR control.</span></h4><h4><span style=\"color: #db2525\">» Ups = shorter strides, posture+.</span></h4><h4><span style=\"color: #db2525\">» Downs = lower to ground turnover.</span></h4><h4><span style=\"color: #db2525\">» Focus: Quick lift, short, lift offs. </span></h4><h4><span style=\"color: #db2525\">» Relax ankle joint [achilles tendons] on impact.&nbsp;</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/images.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/images.jpg 225w, http://balancehealthprograms.com.au/wp-content/uploads/images-150x150.jpg 150w\" class=\"so-widget-image\" width=\"225\" height=\"225\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 4</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">WALK/RUN METHOD</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» The best building tip I can offer.</span></h4><h4><span style=\"color: #db2525\">» Less muscle, joint, &amp; nerve fatigue.</span></h4><h4><span style=\"color: #db2525\">» Lower acidity before \'danger\' zone!</span></h4><h4><span style=\"color: #db2525\">» Injury prevention drill.&nbsp; <br></span></h4><h4><span style=\"color: #db2525\">» Increases valuable time on feet.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<a href=\"http://balancehealthprograms.com.au/the-walk-run-method/\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/c-more.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/c-more.png 500w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-150x25.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-300x49.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-230x38.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-350x57.png 350w\" class=\"so-widget-image\" width=\"500\" height=\"82\">\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" class=\"so-widget-image\" width=\"206\" height=\"205\">\r\n<img class=\"so-widget-image\">','4 BEST RUNNING DRILLS','','inherit','closed','closed','','4962-revision-v1','','','2018-01-17 03:08:48','2018-01-17 03:08:48','',4962,'http://balancehealthprograms.com.au/4962-revision-v1/',0,'revision','',0),(4974,2,'2018-01-17 03:06:27','2018-01-17 03:06:27','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\">4 Best Running Drills<br></span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 1</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">CADENCE CONTROL</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Holding rhythm is key.</span></h4><h4><span style=\"color: #db2525\">» A metronome is an excellent tool.</span></h4><h4><span style=\"color: #db2525\">» Try rating faster than normal.</span></h4><h4><span style=\"color: #db2525\">» Work back to reach comfort.</span></h4><h4><span style=\"color: #db2525\">» Hold for all speeds, %, &amp; surface.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/met-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/met-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/met-350x350.jpg 350w, http://balancehealthprograms.com.au/wp-content/uploads/met.jpg 500w\" class=\"so-widget-image\" width=\"300\" height=\"300\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 2</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">BACK TO BAREFOOT</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Nerve ending fire \'the right\' message.</span></h4><h4><span style=\"color: #db2525\">» Flat, safe, grass is best.</span></h4><h4><span style=\"color: #db2525\">» Avoid sand running - initially.</span></h4><h4><span style=\"color: #db2525\">» Start with \'just\' 5-10 minutes.</span></h4><h4><span style=\"color: #db2525\">» Tingling feet post run is good.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/cover-how-to-run-correctly.gif\" srcset=\"\" class=\"so-widget-image\" width=\"500\" height=\"281\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 3</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">HILLS</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Maintain rhythm &amp; HR control.</span></h4><h4><span style=\"color: #db2525\">» Ups = shorter strides, posture+.</span></h4><h4><span style=\"color: #db2525\">» Downs = lower to ground turnover.</span></h4><h4><span style=\"color: #db2525\">» Focus: Quick lift, short, lift offs. </span></h4><h4><span style=\"color: #db2525\">» Relax ankle joint [achilles tendons] on impact.&nbsp;</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/images.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/images.jpg 225w, http://balancehealthprograms.com.au/wp-content/uploads/images-150x150.jpg 150w\" class=\"so-widget-image\" width=\"225\" height=\"225\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 4</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">WALK/RUN METHOD</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» The best building tip I can offer.</span></h4><h4><span style=\"color: #db2525\">» Less muscle, joint, &amp; nerve fatigue.</span></h4><h4><span style=\"color: #db2525\">» Lower acidity before \'danger\' zone!</span></h4><h4><span style=\"color: #db2525\">» Injury prevention drill.&nbsp; <br></span></h4><h4><span style=\"color: #db2525\">» Increases valuable time on feet.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<a href=\"http://balancehealthprograms.com.au/the-walk-run-method/\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/c-more.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/c-more.png 500w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-150x25.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-300x49.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-230x38.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/c-more-350x57.png 350w\" class=\"so-widget-image\" width=\"500\" height=\"82\">\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" class=\"so-widget-image\" width=\"206\" height=\"205\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/4-running-drills\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\">4 Best Running Drills</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','4 BEST RUNNING DRILLS','','inherit','closed','closed','','4962-revision-v1','','','2018-01-17 03:06:27','2018-01-17 03:06:27','',4962,'http://balancehealthprograms.com.au/4962-revision-v1/',0,'revision','',0),(4972,2,'2018-01-17 03:02:19','2018-01-17 03:02:19','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\">4 Best Running Drills<br></span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 1</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">CADENCE CONTROL</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Holding rhythm is key.</span></h4><h4><span style=\"color: #db2525\">» A metronome is an excellent tool.</span></h4><h4><span style=\"color: #db2525\">» Try rating faster than normal.</span></h4><h4><span style=\"color: #db2525\">» Work back to reach comfort.</span></h4><h4><span style=\"color: #db2525\">» Hold for all speeds, %, &amp; surface.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/met-300x300.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/met-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/met-230x230.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/met-350x350.jpg 350w, http://balancehealthprograms.com.au/wp-content/uploads/met.jpg 500w\" class=\"so-widget-image\" width=\"300\" height=\"300\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 2</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">BACK TO BAREFOOT</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Nerve ending fire \'the right\' message.</span></h4><h4><span style=\"color: #db2525\">» Flat, safe, grass is best.</span></h4><h4><span style=\"color: #db2525\">» Avoid sand running - initially.</span></h4><h4><span style=\"color: #db2525\">» Start with \'just\' 5-10 minutes.</span></h4><h4><span style=\"color: #db2525\">» Tingling feet post run is good.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/cover-how-to-run-correctly.gif\" srcset=\"\" class=\"so-widget-image\" width=\"500\" height=\"281\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 3</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">HILLS</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» Maintain rhythm &amp; HR control.</span></h4><h4><span style=\"color: #db2525\">» Ups = shorter strides, posture+.</span></h4><h4><span style=\"color: #db2525\">» Downs = lower to ground turnover.</span></h4><h4><span style=\"color: #db2525\">» Focus: Quick lift, short, lift offs. </span></h4><h4><span style=\"color: #db2525\">» Relax ankle joint [achilles tendons] on impact.&nbsp;</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/hill-300x298.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/hill-300x298.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/hill-150x150.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/hill-768x763.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/hill.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/hill-830x824.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/hill-230x228.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/hill-350x348.jpg 350w\" class=\"so-widget-image\" width=\"300\" height=\"298\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #db2525\">\r\n<h2 style=\"text-align: center\">DRILL 4</h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\">WALK/RUN METHOD</h2>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/nyFvDbwyhF8?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe><ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h4><span style=\"color: #db2525\">» The best building tip I can offer.</span></h4><h4><span style=\"color: #db2525\">» Less muscle, joint, &amp; nerve fatigue.</span></h4><h4><span style=\"color: #db2525\">» Lower acidity before \'danger\' zone!</span></h4><h4><span style=\"color: #db2525\">» Injury prevention drill.&nbsp; <br></span></h4><h4><span style=\"color: #db2525\">» Increases valuable time on feet.</span></h4>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/FEET.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/FEET.png 208w, http://balancehealthprograms.com.au/wp-content/uploads/FEET-128x150.png 128w\" class=\"so-widget-image\" width=\"208\" height=\"243\">\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/chick.jpg 206w, http://balancehealthprograms.com.au/wp-content/uploads/chick-150x150.jpg 150w\" class=\"so-widget-image\" width=\"206\" height=\"205\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;http:\\/\\/balancehealthprograms.com.au\\/4-running-drills\\/&quot;,&quot;new_window&quot;:false}\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #db2525\">4 Best Running Drills</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','4 BEST RUNNING DRILLS','','inherit','closed','closed','','4962-revision-v1','','','2018-01-17 03:02:19','2018-01-17 03:02:19','',4962,'http://balancehealthprograms.com.au/4962-revision-v1/',0,'revision','',0),(1751,2,'2015-01-06 06:07:31','2015-01-06 06:07:31','','haetarat','','inherit','closed','closed','','haetarat','','','2015-01-06 06:07:31','2015-01-06 06:07:31','',0,'http://balancehealthprograms.com.au/wp-content/uploads/haetarat.gif',0,'attachment','image/gif',0),(1752,2,'2015-01-06 06:07:37','2015-01-06 06:07:37','','hrsfxgc','','inherit','closed','closed','','hrsfxgc','','','2015-01-06 06:07:37','2015-01-06 06:07:37','',0,'http://balancehealthprograms.com.au/wp-content/uploads/hrsfxgc.jpg',0,'attachment','image/jpeg',0),(4968,2,'2018-01-17 02:39:27','2018-01-17 02:39:27','','cover--how-to-run-correctly','','inherit','closed','closed','','cover-how-to-run-correctly','','','2018-01-17 02:39:27','2018-01-17 02:39:27','',4962,'http://balancehealthprograms.com.au/wp-content/uploads/cover-how-to-run-correctly.gif',0,'attachment','image/gif',0),(4868,2,'2018-01-04 08:11:53','2018-01-04 08:11:53','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">Food Choices - Athlete Model</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">Key Principles</span></h2>\r\n<h4><span style=\"color: #db2525;\"> </span></h4>\r\n<h4><span style=\"color: #db2525;\">Choose calories to:</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">1. Produce training, living and resting energy, and,</span></h4>\r\n<h4><span style=\"color: #db2525;\">2. Prevent unnecessary illness &amp; produce ultimate performance.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Breakfast Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/muesli.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Self-made Muesli</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/eggs.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Avo, Egg, Feta smash</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/fruit.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Fruit, Nuts, Yogurt &amp; Cinnamon</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Lunch Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/sushi.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Sushi</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/swettpot.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Tuna, Sweet Potato &amp; Nuts</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Chicken Wrap</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Dinner Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/seared-beef.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Italian Seared Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Ginger Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/salmon3.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Smokey Chorizo Salmon</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">Training &amp; Racing calorie Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/seared-beef.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Italian Seared Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Ginger Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/salmon3.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Smokey Chorizo Salmon</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Snack &amp; Alcohol Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Snack Ideas</span></h3>\r\n<h6><span style=\"color: #3366ff;\"> </span></h6>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Almonds, Cashews, Seeds etc\r\n</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Fruit, mainlt berries, apples, pears\r\n</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Carrots &amp; Celery</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Hummus - dash of chilli, lemon etc\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Alcohol Considerations</span></h3>\r\n<h6><span style=\"color: #3366ff;\"> </span></h6>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Beer, 1-2, \'only\'</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Wine</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Spirits</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #1b7000;\"><span style=\"color: #3366ff;\">No sweet drinks, mixers!</span>\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','ATHLETE MODEL','','inherit','closed','closed','','4866-revision-v1','','','2018-01-04 08:11:53','2018-01-04 08:11:53','',4866,'http://balancehealthprograms.com.au/4866-revision-v1/',0,'revision','',0),(1757,2,'2015-01-06 20:31:14','2015-01-06 20:31:14','','TEST POST','','inherit','closed','closed','','test-post','','','2015-01-06 20:32:39','2015-01-06 20:32:39','',1705,'http://balancehealthprograms.com.au/wp-content/uploads/TEST-POST.pdf',0,'attachment','application/pdf',0),(1948,2,'2015-03-03 01:37:27','2015-03-03 01:37:27','Courses to be loaded shortly\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RUN COURSES','','inherit','closed','closed','','1705-revision-v1','','','2015-03-03 01:37:27','2015-03-03 01:37:27','',1705,'http://balancehealthprograms.com.au/1705-revision-v1/',0,'revision','',0),(1758,2,'2015-01-06 20:32:48','2015-01-06 20:32:48','test post - eeeeeee\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/TEST-POST.pdf\">TEST POST</a>\r\n\r\n&nbsp;','Black Program','','inherit','closed','closed','','1705-revision-v1','','','2015-01-06 20:32:48','2015-01-06 20:32:48','',1705,'http://balancehealthprograms.com.au/1705-revision-v1/',0,'revision','',0),(1944,2,'2015-03-02 21:32:32','2015-03-02 21:32:32','<h2><em><span style=\"color: #993366;\"><strong><span style=\"color: #0000ff;\">PAMPY’S POST 10.15</span>  </strong></span></em></h2>\r\n<h2><em><span style=\"color: #993366;\"><strong>FINE TUNE YOUR TECHNIQUE BEFORE MEGA MILES</strong></span></em></h2>\r\n&nbsp;\r\n\r\nMorning Team,\r\nMany of you are starting your preparation towards the 21.1km Sydney Morning Herald <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/tech.jpg\"><img class=\"alignright wp-image-1793 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tech-300x258.jpg\" alt=\"tech\" width=\"192\" height=\"165\" /></a>Half Marathon. If you haven’t entered the race yet, you’d better get to it - <a title=\"SMH HALF\" href=\"http://www.smhhalfmarathon.com.au/\">http://www.smhhalfmarathon.com.au/.</a>\r\n\r\n&nbsp;\r\n\r\nIn today’s post, I’ve outlined my experience on the importance of fine tuning your technical efficiency before you amp up the miles and certainly your training intensity.\r\nThere a 4 absolute key features of running smoothly. There are 4 bio-mechanical positions ALL efficient runners employ to reduce the cost of impact. Consequently their potential of injury is reduced to near zero and of course their optimal performance is reflected.\r\n\r\nRunning or jogging is a weight bearing activity. Meaning, there is a braking cost of impact each and every stride. Your forward momentum is unfortunately slowed (a brief pause) every time you hit the surface. Being a repetitive and continuous action, should your technique be floored with bio-mechanical inefficiency (increased cost of impact), you can expect stress in your weakest link (usually; shins, knees and lower back). This often means injury! Damn!\r\n\r\n&nbsp;\r\nHere are 4 key features I teach.\r\n<span style=\"color: #993366;\"> <strong>1. YOUR HEAD MUST BE POSITIONED OVER YOU HIPS</strong></span>\r\nIt’s all about balance – much like a golf ball evenly positioned on a tee. If your head is forward of your hips (like it is now while slouched over your keyboard) your inclination will be to counter balance by throwing your lead leg out ahead of your hips. This is usually done with increased force of contact, most often landing on the back edge of the hell, and certainly producing far more braking than necessary. Tell yourself to run TALL – pretend you’re being lifted up off your legs.\r\n<span style=\"color: #993366;\"><strong>2. RELAX YOUR NECK &amp; SHOULDERS</strong></span>\r\nWhen most people are stressed, whether it be delivering a speech or running late for a bus, commonly, shoulders ride high. Muscles around the shoulders and neck contract, which, firstly, restricts breathing, and secondly, has your brain believing you’re under enormous stress – so expect signals of SLOW, STOP or GIVE UP. You must learn to relax these muscle groups particularly when picking up your pace.\r\n<span style=\"color: #993366;\"><strong>3. SOFT CONTACT</strong></span>\r\nIf you’re forcefully throwing your supporting leg into the surface, you can expect excessive “return to sender” impact costs – a reverb if you like. Your contact should be light and cushioned. Really, irrespective of your weight and size, I shouldn’t hear you coming. Don’t squash ants – lightly allow your supporting foot to FALL to the surface, and importantly, RELAX your ankle on impact. The likelihood is, providing everything is in order to this point, you’ll make first contact on the outside of your forefoot.\r\n<span style=\"color: #993366;\"><strong>4. LIFT SUPPORTING LEG</strong></span>\r\nOnce you’ve made contact – the sooner you’d clear the supporting foot the better. The less time spent balancing and more so stabilising the less stress on your functional body. I practice LIFTING the supporting foot NOT DRIVING into the surface.\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><strong>CHECK IT THIS AWESOME VIDEO OF PERHAPS THE GOLD STANDARD IN “THE ART OF RUNNING”.</strong></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L3s7z8DXVwo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2015-03-02 21:32:32','2015-03-02 21:32:32','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1940,2,'2015-03-02 21:26:03','2015-03-02 21:26:03','<h2><strong>PAMPY’S POST 10.15 – FINE TUNE YOUR TECHNIQUE BEFORE MEGA MILES</strong></h2>\r\n&nbsp;\r\n\r\nMorning Team,\r\nMany of you are starting your preparation towards the 21.1km Sydney Morning Herald Half Marathon. If you haven’t entered the race yet, you’d better get to it - http://www.smhhalfmarathon.com.au/.\r\nIn today’s post, I’ve outlined my experience on the importance of fine tuning your technical efficiency before you amp up the miles and certainly your training intensity.\r\nThere a 4 absolute key features of running smoothly. There are 4 bio-mechanical positions ALL efficient runners employ to reduce the cost of impact. Consequently their potential of injury is reduced to near zero and of course their optimal performance is reflected.\r\n\r\nRunning or jogging is a weight bearing activity. Meaning, there is a braking cost of impact each and every stride. Your forward momentum is unfortunately slowed (a brief pause) every time you hit the surface. Being a repetitive and continuous action, should your technique be floored with bio-mechanical inefficiency (increased cost of impact), you can expect stress in your weakest link (usually; shins, knees and lower back). This often means injury! Damn!\r\nHere are 4 key features I teach.\r\n<strong>1. YOUR HEAD MUST BE POSITIONED OVER YOU HIPS</strong>\r\nIt’s all about balance – much like a golf ball evenly positioned on a tee. If your head is forward of your hips (like it is now while slouched over your keyboard) your inclination will be to counter balance by throwing your lead leg out ahead of your hips. This is usually done with increased force of contact, most often landing on the back edge of the hell, and certainly producing far more braking than necessary. Tell yourself to run TALL – pretend you’re being lifted up off your legs.\r\n<strong>2. RELAX YOUR NECK &amp; SHOULDERS</strong>\r\nWhen most people are stressed, whether it be delivering a speech or running late for a bus, commonly, shoulders ride high. Muscles around the shoulders and neck contract, which, firstly, restricts breathing, and secondly, has your brain believing you’re under enormous stress – so expect signals of SLOW, STOP or GIVE UP. You must learn to relax these muscle groups particularly when picking up your pace.\r\n<strong>3. SOFT CONTACT</strong>\r\nIf you’re forcefully throwing your supporting leg into the surface, you can expect excessive “return to sender” impact costs – a reverb if you like. Your contact should be light and cushioned. Really, irrespective of your weight and size, I shouldn’t hear you coming. Don’t squash ants – lightly allow your supporting foot to FALL to the surface, and importantly, RELAX your ankle on impact. The likelihood is, providing everything is in order to this point, you’ll make first contact on the outside of your forefoot.\r\n<strong>4. LIFT SUPPORTING LEG</strong>\r\nOnce you’ve made contact – the sooner you’d clear the supporting foot the better. The less time spent balancing and more so stabilising the less stress on your functional body. I practice LIFTING the supporting foot NOT DRIVING into the surface.\r\n<strong>CHECK IT THIS AWESOME VIDEO OF PERHAPS THE GOLD STANDARD IN “THE ART OF RUNNING”.</strong>\r\n\r\n&nbsp;','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2015-03-02 21:26:03','2015-03-02 21:26:03','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1759,2,'2015-01-07 01:28:14','2015-01-07 01:28:14','<h2><em><span style=\"color: #008080;\"><strong>PAMPY’S POST 1.15 - 2015 REBOOTING CLEAN OUT AND REV UP PROGRAM!</strong> </span></em></h2>\r\n<strong><span style=\"color: #008080;\">Happy New Year Team,</span> </strong>\r\n\r\nI’d really appreciate if you could forward this post!\r\n\r\nIt’s on again – my completely revamped, all improved, easy to follow 2015 rebooting clean out program.\r\n\r\n<span style=\"color: #008080;\"><strong>Check out the Program Website</strong></span> - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a>\r\n\r\n<strong>Playing my 28 day game with me you’ll finish;</strong>\r\n• Either at or near your rightful living weight\r\n• Back to full daily energy – physically &amp; emotionally, and<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/slugglish.jpg\"><img class=\"alignright wp-image-1729 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/slugglish-300x231.jpg\" alt=\"slugglish\" width=\"300\" height=\"231\" /></a>\r\n• Psyched to register a diarised event in 2015\r\nIf you don’t act NOW – from my experience, you’ll likely hit March thru December\r\n• Still flat from the holiday silly period\r\n• Still 2-7kg+ over the weight nature intended for you, and\r\n• Never reach your top gear in 2015\r\nJoin me for this year’s reboot?\r\n\r\nFor years now my close mates have assured me to slap on weight, live tired and flat, and fight weird illness and injuries, all I have to do is drink stacks of “pi55”, which will lead to poor sleeping patterns, which will ultimately (and for the most part, sub-consciously) lead to rubbish food choices – including a heap of “pick up” (sugary) options. They tell me it is actually pretty easy to pull off.\r\n\r\nBelow is a photo of me 10 minutes before the gun sounded to start the October 2014 Hawaiian Ironman. I reckon I’m about 2-3kgs under my sustainable healthy living weight – a weight I can’t hold being normal – enjoying a few beers, being Dad etc etc.\r\nThe next photo is me, 10 weeks later, after joining my mates treating my body like a rental car. Meaning - sub-optimal food choices (I’m sure you’ve got some idea), restless sleep, which, as they predicted, lead to a heap of sugary pick-ups. (Oh and the silly season really made this super easy nail).\r\n\r\nI am now 7.2kgs heavier than race day – 8.5% increase in body weight. S%^tttttt!!!!!!!!!!!\r\n\r\nI should add, although my food choices have been atrocious and completely out of <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-5.jpg\"><img class=\"alignright wp-image-1721 \" src=\"http://balancehealthprograms.com.au/wp-content/uploads/photo-5-225x300.jpg\" alt=\"photo (5)\" width=\"154\" height=\"205\" /></a>character, I still managed to “sort of exercise” – (NOT to mistake with training), throughout this period. Where I was devoting say 8-12hours per week in the last 8 weeks before Ironman, I dropped it back to say 6hours pwk – which, is still more than most. So the contribution of poor food choices seemed to affect my ill-health (fatter) – not a lack of exercise.\r\n\r\nAnyway the point is – I WILL be committing to the entire 28 day program – I NEED a reboot – NOW!\r\n\r\n\r\n<strong>Program Principles; it’s MY</strong>\r\n• <strong><span style=\"color: #008080;\">Balanced Menu Onl</span></strong>y - with you making slight amendments in taste, volume, regularity and timing.\r\n• <strong><span style=\"color: #008080;\">Movement principles in relation to intensity</span></strong> – with you selecting the discipline.\r\nEach day I’ll be in contact with Pampy’s Daily tips - educational &amp; motivational, including short videos, Q&amp;A’s etc etc – I’ll devote the next 5 weeks of post to this year’s reboot.\r\n\r\n<strong><span style=\"color: #008080;\">To win you need to finish the 28 days with an 82/84 strike rate – see website for details - <a title=\"bp28 day program\" href=\"http://www.bp28dayprogram.com.au/\">http://www.bp28dayprogram.com.au/</a></span></strong>\r\n\r\nAre you with me?\r\nFeel free to contact me for further details – or, you’re keen to start pre-season before 19th Jan.\r\n\r\nBP\r\n<h1></h1>\r\n<h1><span style=\"color: #993366;\"><strong>PAMPY’S POST 50.14</strong></span><strong><span style=\"color: #993366;\"> – WHY RUNNERS GET INJURED!</span> – <span style=\"color: #000080;\">PART 1</span></strong></h1>\r\n&nbsp;\r\n\r\nMorning Team,\r\n\r\nLet me start by defining the title.\r\n\r\n<em>In my opinion</em>, being immersed in all things running for the past 25 years – that is;\r\nalthough not being a top runner myself, I have banged out thousands of clicks, I have taught technical efficiency (running stride) for the past 15yrs, and finally, have coached literally hundreds of runners (all shapes, sizes and interests) to complete events of all distances – I now consider <strong>one clear</strong> <strong>reason</strong> above all why runners get injured.\r\n\r\n&nbsp;\r\n\r\nNow then, when I say injured – I’m talking about these old chestnuts - plantar fasciitis, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/achilles.jpg\"><img class=\"alignright wp-image-1679 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/achilles-150x125.jpg\" alt=\"achilles\" width=\"150\" height=\"125\" /></a>achilles tendonitis, shin splints, calf strains, pre-patella knee pain, ITB inflammation, hamstring strains, hip aches, and lower back pain/ stiffness.\r\n\r\n&nbsp;\r\n\r\nOK, of course a sub-par diet, inadequate recovery, inappropriate shoes, and floored technique can all play a role in running related injuries, not to mention letting lifestyle stress override your bio-rhythms.  But, I see the most significant reason for unnecessary running injuries simply being exceeding one’s <strong>Aerobic Capacity (AC)</strong> before it has been tested and consolidated for a period of time.  I refer more to exceeding one’s tolerance for intensity than volume.\r\n\r\nMeaning – basically going too hard too early!  Y-generation and <strong>my training principles</strong> ain’t going to get on!\r\n\r\nDo these responses to injury sound familiar?\r\n\r\n<em>“But I’ve been back running for at least 2 ½  weeks now, I was only going easy with my<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runnr.png\"><img class=\"alignright wp-image-1682 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runnr-300x204.png\" alt=\"runnr\" width=\"300\" height=\"204\" /></a> mate – who runs 2.35 marathons, but I bought these new shoes with ultimate mega deluxe cloud shocks! WTF, they claimed to solve calf issues, I used to hold 4min pace easily, so running 4.08’s felt pi55 easy! I reckon I’m only 2.5kg over my best weight! I couldn’t let that chick pass me! My coach isn’t coaching me hard enough, so I stepped it up a bit! I just get bored running easy 5.00min pace, so I picked it up to 3.50’s! I was a star sportsman at school! My Physio can’t seem to fix my injury, I’ll see a new one! I tried to get back into it, but caught a cold from the kids!, I was just trying to sweat out the 20 beers I had last night, so I pushed it harder” I couldn’t train the last two days so I flogged it today,– feel free to add to this...................</em>\r\n\r\nTo outline my opinion, I’ll dumb down some basic physiology.\r\n\r\nAerobic capacity refers to that point where your metabolism switches from preferring stored fat as it’s dominant fuel source to sugar.  Your aerobic capacity is limited by the efficiency of your aerobic system.  Your aerobic system works <em>something like this</em>;\r\n\r\nI take a run out nice and easily (note - I have no option these days) and my upper <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/energy.jpg\"><img class=\"alignright wp-image-1681 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/energy-300x214.jpg\" alt=\"energy\" width=\"300\" height=\"214\" /></a>respiratory system takes in about 3.5 litres of air per breath.  21% of this air is oxygen (my gold), of which my lungs can absorb close to 90% of available O2.  Then my red blood cells attach to available O2 for their transport to my working muscles (mainly my legs) – so the more RBC’s the better (hence the banned drug EPO which promotes RBC’s++).  My now oxygenated blood fills my heart (the bigger and stronger my heart the better) and pumps O2 via blood vessels (again, the stronger and more flexible the better- - so don’t smoke) till it reaches my working muscle cells.  The greater the number of blood vessels (capillaries) wrapped around my working cells the greater the opportunity of O2 upload.  The O2 finds it’s way into my active cells (again, the more the better) and the process to deliver me sustained <strong>energy</strong> goes <em>something like this</em>:\r\n\r\nO2’s best mate is stored fat (remember, I, we, have loads of this)– they combine – add some H2O – add a little sugar just to light it up – throw in some enzymes and viola - heat provides energy to contract and relax my muscles – over and over again.  Now then, this process continues nicely enough until such time I decide to pick up my intensity.  Before long, with increasing O2 demands at a cellular level, I reach my aerobic capacity – the point I can longer upload O2 quicker than I am using it.  Given my brain trumps my heart and muscles, I make the decision to keep pushing hard.  This is all fine in terms of performance (pain cave aside), but my metabolism – in the absence, or certainly diminishing O2, has no option to change energy pathways to my limited sugar tank – because, hey! I need energy somehow.\r\n\r\nThe changing from favouring my fat tank to sugar tanks goes <em>something like this</em>:\r\n\r\nThe by-product, or waste product of burning sugar instead of fat is the accumulation of hydrogen ions (H+)– which, now starts to flood my blood stream (and of course my muscles).  You know that awful burning sensation in your muscles and lungs when you’re running late for the bus! – that’s H+ in excess. Most of us probably know this accumulation of H+ as <strong><em>lactic acid</em></strong> – and consequently my blood pH drops – as in it <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/lacti.jpg\"><img class=\"alignright wp-image-1683 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/lacti-150x100.jpg\" alt=\"lacti\" width=\"150\" height=\"100\" /></a>leaves the comfortable confines of my alkaline 7.6 (pH).\r\n\r\nWe’ll call this change from fat to sugar as your aerobic or lactic threshold (AT).  It is this change in stress and subsequent increase in waste product (H+) that could very well be the culprit of all those annoying niggles – well, I should add, till such time your body can tolerate this stress.\r\n\r\nI’ll cover in Part 2 how to determine your absolute Aerobic Threshold (AT) – and more importantly your appropriate base training Aerobic Zone (AZ).  Your goal is, and should always be; train your body to more efficient at favouring stored fat.  Meaning, train to get fitter, further, and faster before you switch to sugar.\r\n\r\nWhy?\r\n\r\nI have a definite list of criteria I ask myself before promoting and prescribing training <strong>over</strong> ones aerobic capacity (see next week or question me personally).\r\n\r\nThis is why I require at least 5-8+ weeks of AZ training before we step it up.\r\n\r\nH+ overload can lead to:\r\n<ul>\r\n	<li>Negatively affect function and integrity of tendons, nerves and joint capsules at a cellular and hormonal level – leading to potential injury.</li>\r\n	<li>Places far greater management on your all important form.  Poor form = &gt; potential injury.</li>\r\n	<li>Really requires up to up to 48 hours recovery before training again.  Often we don’t.</li>\r\n	<li>Can suppress your immune system leaving you far more susceptible to illness.</li>\r\n</ul>\r\nALSO\r\n<ul>\r\n	<li>Sustained H+ can play havoc with our emotions and temperament post session.  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health.jpg\"><img class=\"alignright wp-image-1680 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-300x168.jpg\" alt=\"health\" width=\"300\" height=\"168\" /></a>Most of us have lives outside training and racing.</li>\r\n	<li>Sleep is often compromised – and sleep is King.</li>\r\n	<li>Burning sugar usually encourages sugar consumption – meaning you’ll crave sugar to restock your diminishing sugar tank.  If you’re aerobically inefficient, you burn sugars, and consume sugars – making it near impossible to reach your ideal shape and weight.</li>\r\n	<li>Excessive H+ and lifestyle stress (cortisol overload) can be a devastating mix.</li>\r\n</ul>\r\nFinally, the inspiration for this post came from the poor bugger with the left achilles strain I saw this morning aged mid 50’s &amp; 20kg overweight being encouraged to sprint up the domain hill and punch something at the top – flick your trainer mate!\r\n\r\nBP - be patient!','LATEST PAMPY\'S POST','','inherit','closed','closed','','1361-revision-v1','','','2015-01-07 01:28:14','2015-01-07 01:28:14','',1361,'http://balancehealthprograms.com.au/1361-revision-v1/',0,'revision','',0),(1761,2,'2015-01-07 01:48:47','2015-01-07 01:48:47','test','Archives','','inherit','closed','closed','','1674-revision-v1','','','2015-01-07 01:48:47','2015-01-07 01:48:47','',1674,'http://balancehealthprograms.com.au/1674-revision-v1/',0,'revision','',0),(1762,2,'2015-01-07 01:56:47','2015-01-07 01:56:47','','PP 49.14 DIGGING YOURSELF OUT OF A HOLE','','inherit','closed','closed','','pp-49-14-digging-yourself-out-of-a-hole','','','2015-01-07 01:56:47','2015-01-07 01:56:47','',1674,'http://balancehealthprograms.com.au/wp-content/uploads/PP-49.14-DIGGING-YOURSELF-OUT-OF-A-HOLE.pdf',0,'attachment','application/pdf',0),(1763,2,'2015-01-07 02:00:09','2015-01-07 02:00:09','','PP 48.14 5 CONTROVERSIAL FITNESS RELATED QUESTIONS','','inherit','closed','closed','','pp-48-14-5-controversial-fitness-related-questions','','','2015-01-07 02:00:09','2015-01-07 02:00:09','',1674,'http://balancehealthprograms.com.au/wp-content/uploads/PP-48.14-5-CONTROVERSIAL-FITNESS-RELATED-QUESTIONS.pdf',0,'attachment','application/pdf',0),(1764,2,'2015-01-07 02:02:51','2015-01-07 02:02:51','','47.14 - STRETCHING IS A WASTE OF TIME','','inherit','closed','closed','','47-14-stretching-is-a-waste-of-time','','','2015-01-07 02:02:51','2015-01-07 02:02:51','',1674,'http://balancehealthprograms.com.au/wp-content/uploads/47.14-STRETCHING-IS-A-WASTE-OF-TIME.pdf',0,'attachment','application/pdf',0),(1765,2,'2015-01-07 02:04:44','2015-01-07 02:04:44','','46.14 - WAISTLINE FRIENDLY DRINKING','','inherit','closed','closed','','46-14-waistline-friendly-drinking','','','2015-01-07 02:04:44','2015-01-07 02:04:44','',1674,'http://balancehealthprograms.com.au/wp-content/uploads/46.14-WAISTLINE-FRIENDLY-DRINKING.pdf',0,'attachment','application/pdf',0),(1766,2,'2015-01-07 02:07:34','2015-01-07 02:07:34','','42.14 THE GUS WORLAND PROJECT RACE DAY','','inherit','closed','closed','','42-14-the-gus-worland-project-race-day','','','2015-01-07 02:07:34','2015-01-07 02:07:34','',1674,'http://balancehealthprograms.com.au/wp-content/uploads/42.14-THE-GUS-WORLAND-PROJECT-RACE-DAY.pdf',0,'attachment','application/pdf',0),(1767,2,'2015-01-07 02:09:41','2015-01-07 02:09:41','','41.14 THE GUS WORLAND PROJECT - PART 2','','inherit','closed','closed','','41-14-the-gus-worland-project-part-2','','','2015-01-07 02:09:41','2015-01-07 02:09:41','',1674,'http://balancehealthprograms.com.au/wp-content/uploads/41.14-THE-GUS-WORLAND-PROJECT-PART-2.pdf',0,'attachment','application/pdf',0),(1768,2,'2015-01-07 02:15:40','2015-01-07 02:15:40','','44.14 BETTER WITH AGE','','inherit','closed','closed','','44-14-better-with-age','','','2015-01-07 02:15:40','2015-01-07 02:15:40','',1674,'http://balancehealthprograms.com.au/wp-content/uploads/44.14-BETTER-WITH-AGE.pdf',0,'attachment','application/pdf',0),(1769,2,'2015-01-07 02:18:28','2015-01-07 02:18:28','<span style=\"color: #008080;\"><strong>POST 49.14 - DIGGING YOURSELF OUT OF A HOLE - POST MAJOR EVENT</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PP-49.14-DIGGING-YOURSELF-OUT-OF-A-HOLE.pdf\">PP 49.14 DIGGING YOURSELF OUT OF A HOLE</a>\r\n\r\n<span style=\"color: #993366;\"><strong>POST 48.14 - 5 CONTROVERSIAL FITNESS RELATED QUESTIONS</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/PP-48.14-5-CONTROVERSIAL-FITNESS-RELATED-QUESTIONS.pdf\">PP 48.14 5 CONTROVERSIAL FITNESS RELATED QUESTIONS</a>\r\n\r\n<span style=\"color: #008080;\"><strong>POST 47.14 - STRETCHING = WASTE OF TIME</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/47.14-STRETCHING-IS-A-WASTE-OF-TIME.pdf\">47.14 - STRETCHING IS A WASTE OF TIME</a>\r\n\r\n<span style=\"color: #993366;\"><strong>POST 46.14 - WASTE FRIENDLY DRINKING</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/46.14-WAISTLINE-FRIENDLY-DRINKING.pdf\">46.14 - WAISTLINE FRIENDLY DRINKING</a>\r\n\r\n<span style=\"color: #008080;\"><strong>44.14 - BETTER WITH AGE</strong></span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/44.14-BETTER-WITH-AGE.pdf\">44.14 BETTER WITH AGE</a>\r\n\r\n<span style=\"color: #993366;\"><strong>POST 42.14 - THE GUS WORLAND PROJECT - RACE DAY</strong> </span>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/42.14-THE-GUS-WORLAND-PROJECT-RACE-DAY.pdf\">42.14 THE GUS WORLAND PROJECT RACE DAY</a>\r\n\r\n<strong><span style=\"color: #008080;\">POST 41.14 - THE GUS WORLAND PROJECT - PART 2</span></strong>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/41.14-THE-GUS-WORLAND-PROJECT-PART-2.pdf\">41.14 THE GUS WORLAND PROJECT - PART 2</a>\r\n\r\n&nbsp;','Archives','','inherit','closed','closed','','1674-revision-v1','','','2015-01-07 02:18:28','2015-01-07 02:18:28','',1674,'http://balancehealthprograms.com.au/1674-revision-v1/',0,'revision','',0),(4867,2,'2018-01-04 08:04:31','2018-01-04 08:04:31','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">Food Choices - Athlete Model</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Key Principles</span></h2>\r\n<h4></h4>\r\n<h4><span style=\"color: #3366ff;\">Choose real food to:</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #3366ff;\">1. Produce sustained mental &amp; physical energy, and,</span></h4>\r\n<h4><span style=\"color: #3366ff;\">2. Prevent unnecessary illness &amp; ultimate recovery.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Breakfast Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/muesli.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Self-made Muesli</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/eggs.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Avo, Egg, Feta smash</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/fruit.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Fruit, Nuts, Yogurt &amp; Cinnamon</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Lunch Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/sushi.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Sushi</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/swettpot.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Tuna, Sweet Potato &amp; Nuts</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Chicken Wrap</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Dinner Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/seared-beef.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Italian Seared Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Ginger Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/salmon3.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Smokey Chorizo Salmon</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Snack &amp; Alcohol Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Snack Ideas</span></h3>\r\n<h6><span style=\"color: #3366ff;\"> </span></h6>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Almonds, Cashews, Seeds etc\r\n</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Fruit, mainlt berries, apples, pears\r\n</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Carrots &amp; Celery</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Hummus - dash of chilli, lemon etc\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Alcohol Considerations</span></h3>\r\n<h6><span style=\"color: #3366ff;\"> </span></h6>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Beer, 1-2, \'only\'</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Wine</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Spirits</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #1b7000;\"><span style=\"color: #3366ff;\">No sweet drinks, mixers!</span>\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','ATHLETE MODEL','','inherit','closed','closed','','4866-revision-v1','','','2018-01-04 08:04:31','2018-01-04 08:04:31','',4866,'http://balancehealthprograms.com.au/4866-revision-v1/',0,'revision','',0),(4866,2,'2018-01-04 08:04:31','2018-01-04 08:04:31','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">Food Choices - Athlete Model</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h2 style=\"text-align: center;\"><span style=\"color: #db2525;\">Key Principles</span></h2>\r\n<h4><span style=\"color: #db2525;\"> </span></h4>\r\n<h4><span style=\"color: #db2525;\">Choose calories to:</span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #db2525;\">1. Produce training, living and resting energy, and,</span></h4>\r\n<h4><span style=\"color: #db2525;\">2. Prevent unnecessary illness &amp; produce ultimate performance.</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Breakfast Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/muesli.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Self-made Muesli</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/eggs.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Avo, Egg, Feta smash</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/fruit.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Fruit, Nuts, Yogurt &amp; Cinnamon</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Lunch Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/sushi.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Sushi</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/swettpot.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Tuna, Sweet Potato &amp; Nuts</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Chicken Wrap</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Dinner Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/seared-beef.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Italian Seared Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Ginger Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/salmon3.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Smokey Chorizo Salmon</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #db2525;\">Training &amp; Racing calorie Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/seared-beef.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Italian Seared Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Ginger Beef</h1>\r\n<h1></h1>\r\n<h1></h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #333333; background-image: url(\'http://balancehealthprograms.com.au/wp-content/uploads/salmon3.jpg\');\">\r\n<h1></h1>\r\n<h1 style=\"text-align: center;\">Smokey Chorizo Salmon</h1>\r\n<h1></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h1 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Snack &amp; Alcohol Ideas</span></h1>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Snack Ideas</span></h3>\r\n<h6><span style=\"color: #3366ff;\"> </span></h6>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Almonds, Cashews, Seeds etc\r\n</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Fruit, mainlt berries, apples, pears\r\n</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Carrots &amp; Celery</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Hummus - dash of chilli, lemon etc\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<iframe src=\"https://www.youtube.com/embed/Pax6nMPHlbk?feature=oembed\" width=\"1170\" height=\"658\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">\r\n 	<li class=\"sow-slider-image\" style=\"background-color: #ffffff;\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Alcohol Considerations</span></h3>\r\n<h6><span style=\"color: #3366ff;\"> </span></h6>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Beer, 1-2, \'only\'</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Wine</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #3366ff;\">Spirits</span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #1b7000;\"><span style=\"color: #3366ff;\">No sweet drinks, mixers!</span>\r\n</span></h4>\r\n</li>\r\n</ul>\r\n<ol class=\"sow-slider-pagination\">\r\n 	<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n&nbsp;','ATHLETE MODEL','','publish','closed','closed','','athlete-model','','','2018-01-04 08:11:53','2018-01-04 08:11:53','',0,'http://balancehealthprograms.com.au/?page_id=4866',0,'page','',0),(1776,2,'2015-01-07 03:03:31','2015-01-07 03:03:31','','LACTATE THRESHOLD ASSESSMENT - H MCLEAN','','inherit','closed','closed','','lactate-threshold-assessment-h-mclean','','','2015-01-07 03:03:31','2015-01-07 03:03:31','',0,'http://balancehealthprograms.com.au/wp-content/uploads/LACTATE-THRESHOLD-ASSESSMENT-H-MCLEAN.pdf',0,'attachment','application/pdf',0),(4863,2,'2018-01-04 07:48:36','2018-01-04 07:48:36','','salmon3','','inherit','closed','closed','','salmon3','','','2018-01-04 07:48:36','2018-01-04 07:48:36','',0,'http://balancehealthprograms.com.au/wp-content/uploads/salmon3.jpg',0,'attachment','image/jpeg',0),(4860,2,'2018-01-04 07:42:33','2018-01-04 07:42:33','','seared beef','','inherit','closed','closed','','seared-beef','','','2018-01-04 07:42:33','2018-01-04 07:42:33','',0,'http://balancehealthprograms.com.au/wp-content/uploads/seared-beef.jpg',0,'attachment','image/jpeg',0),(4861,2,'2018-01-04 07:42:42','2018-01-04 07:42:42','','seared beef','','inherit','closed','closed','','seared-beef-2','','','2018-01-04 07:42:42','2018-01-04 07:42:42','',0,'http://balancehealthprograms.com.au/wp-content/uploads/seared-beef-1.jpg',0,'attachment','image/jpeg',0),(4862,2,'2018-01-04 07:45:20','2018-01-04 07:45:20','','beef','','inherit','closed','closed','','beef','','','2018-01-04 07:45:20','2018-01-04 07:45:20','',0,'http://balancehealthprograms.com.au/wp-content/uploads/beef.jpg',0,'attachment','image/jpeg',0),(4857,2,'2018-01-04 07:23:00','2018-01-04 07:23:00','','sushi','','inherit','closed','closed','','sushi','','','2018-01-04 07:23:00','2018-01-04 07:23:00','',0,'http://balancehealthprograms.com.au/wp-content/uploads/sushi.jpg',0,'attachment','image/jpeg',0),(4858,2,'2018-01-04 07:25:36','2018-01-04 07:25:36','','wrap','','inherit','closed','closed','','wrap-2','','','2018-01-04 07:25:36','2018-01-04 07:25:36','',0,'http://balancehealthprograms.com.au/wp-content/uploads/wrap-1.jpg',0,'attachment','image/jpeg',0),(4855,2,'2018-01-04 06:42:53','2018-01-04 06:42:53','','swettpot','','inherit','closed','closed','','swettpot','','','2018-01-04 06:42:53','2018-01-04 06:42:53','',0,'http://balancehealthprograms.com.au/wp-content/uploads/swettpot.jpg',0,'attachment','image/jpeg',0),(4853,2,'2018-01-04 06:28:45','2018-01-04 06:28:45','','fruit','','inherit','closed','closed','','fruit','','','2018-01-04 06:28:45','2018-01-04 06:28:45','',0,'http://balancehealthprograms.com.au/wp-content/uploads/fruit.jpg',0,'attachment','image/jpeg',0),(1790,2,'2015-01-07 05:03:10','2015-01-07 05:03:10','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" alt=\"187\" width=\"700\" height=\"467\" /></div>\r\n<h2><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise &amp; Running Specialist - 25 yrs</span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>25 years of Coaching and Training  over 3,000 clients</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Tertiary educated in Health Science &amp; Exercise Science</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships x 2\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I have maintained over 30 clients for over 15 years</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><em><span style=\"color: #993366;\"><strong>BP INVESTMENT</strong></span></em></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">My 3 -Part Running Efficiency Program</span> - <em>Free Fallin</em> - 310 (excl) - each sessions run 50 mins.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Gift vouchers available</span> - <em>FREE FALLIN</em> RUN EFFICIENCY COURSE</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Blood Lactate Threshold Assessment</span> - 150 (excl) - 45-60mins</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">28 Day block training programs</span> - 125 (excl) There is no long term commitment or membership.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Training sessions with BP</span> - 75 (excl)</strong></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n</blockquote>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" alt=\"runn quote\" width=\"300\" height=\"212\" /></a></p>','BIO','','inherit','closed','closed','','5-revision-v1','','','2015-01-07 05:03:10','2015-01-07 05:03:10','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1789,2,'2015-01-07 05:00:41','2015-01-07 05:00:41','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" alt=\"187\" width=\"700\" height=\"467\" /></div>\r\n<h2><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise &amp; Running Specialist - 25 yrs</span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>25 years of Coaching and Training  over 3,000 clients</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Tertiary educated in Health Science &amp; Exercise Science</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships x 2\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I have maintained over 30 clients for over 15 years</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Please note</span> - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.</strong></h5>\r\n<h5><strong>Importantly, if you’re unsure and a little apprehensive about making contact with me, please be assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.</strong></h5>\r\n<h5><strong>Please see my list of testimonials for a further insight of my services.</strong></h5>\r\n<h5></h5>\r\n<h2><em><span style=\"color: #993366;\"><strong>BP INVESTMENT</strong></span></em></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">My 3 -Part Running Efficiency Program</span> - <em>Free Fallin</em> - 310 (excl) - each sessions run 50 mins.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Gift vouchers available</span> - <em>FREE FALLIN</em> RUN EFFICIENCY COURSE</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Blood Lactate Threshold Assessment</span> - 150 (excl) - 45-60mins</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">28 Day block training programs</span> - 125 (excl) There is no long term commitment or membership.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Training sessions with BP</span> - 75 (excl)</strong></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n</blockquote>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" alt=\"runn quote\" width=\"300\" height=\"212\" /></a></p>','BIO','','inherit','closed','closed','','5-revision-v1','','','2015-01-07 05:00:41','2015-01-07 05:00:41','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1791,2,'2015-01-07 05:41:22','2015-01-07 05:41:22','&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<h5><strong>1. LIFESTYLE ANALYSIS</strong></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><strong>3. DESIGN YOUR PROGRAM</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><strong>4. ASSESS AND DESIGN A FITTING FOOD CHOICE MENU</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><strong>5. 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05:42:34','&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong> </strong></h5>\r\n<h5><strong>1. LIFESTYLE ANALYSIS</strong></h5>\r\n<h5><strong>Consider your:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Lifestyle stresses</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Gut health</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Current wellness</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Exercise, Training &amp; Racing interests</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Realistic hours for training/recovery ratio</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong> </strong></h5>\r\n<h5><strong>2. DETERMINE YOUR STARTING INTENSITY</strong></h5>\r\n<h5><strong>Either:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Off-site questionnaire – age &amp; lifestyle questionnaire</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site self assessment – following my guidelines – eg timetrials at certain heart rates etc.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Off-site – my explanation of your perceived exertion – eg, reviewing my videos on this basic formula.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Blood Lactate Threshold Assessment – see below.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>On-site Full comprehensive Health, Wellness &amp; Athletic Assessment\r\n</strong></h5>\r\n</li>\r\n</ul>\r\n<h5 style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\">\r\n</span></strong></h5>\r\n<h5><strong>3. DESIGN YOUR PROGRAM</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Design your monthly 28 day block of training - and nutrition in some cases.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Set you weekly assessing sessions - you text me the result.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Based on progress your next block is slightly more challenging.  </strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><strong>4. ASSESS AND DESIGN A FITTING FOOD CHOICE MENU</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5><strong>Open to discussion </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Working together daily</strong></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n&nbsp;\r\n<h5><strong>5. 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