(1550,2,'2014-08-04 07:38:06','2014-08-04 07:38:06','<h1 class=\"quote\" style=\"text-align: left;\"><span style=\"color: #993366;\"><strong>TRAINING, COACHING &amp; ADVISING FOR 25 YEARS</strong></span></h1>\r\n&nbsp;\r\n<h3><strong>PHASE 1 - LIFESTYLE ANALYSIS </strong></h3>\r\n<h3><strong>PHASE 2 - DETERMINING YOUR INTENSITY</strong></h3>\r\n<h3><strong>PHASE 3- YOUR PERFECTLY BALANCED PROGRAM</strong></h3>\r\n<strong>PHASE 4 - RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong>\r\n<div id=\"phases\"></div>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><strong>PAMPY’S PROJECT </strong><strong>30.14</strong><strong> – THE GUS WORLAND PROJECT </strong><strong>(PART 1)</strong></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</a>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism to burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result of food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\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 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07:43:47','2014-08-04 07:43:47','<h1 class=\"quote\" style=\"text-align: left;\"></h1>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 1 - LIFESTYLE ANALYSIS </strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 2 - DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 3- YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 4 - RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<div id=\"phases\"></div>\r\n<h1><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</a>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism to burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result of food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\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 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07:41:14','2014-08-04 07:41:14','<h1 class=\"quote\" style=\"text-align: left;\"><span style=\"color: #993366;\"><strong>TRAINING, COACHING &amp; ADVISING FOR 25 YEARS</strong></span></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 1 - LIFESTYLE ANALYSIS </strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 2 - DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 3- YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 4 - RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<div id=\"phases\"></div>\r\n<h1><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</a>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism to burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result of food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\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 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01:13:45','<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<h3><span style=\"color: #000080;\"><strong>PAMPY’S POST </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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01:11:01','<iframe src=\"//www.youtube.com/embed/I4Z3jnX0VyU\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\r\n<h3 style=\"text-align: center;\"></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h1 style=\"text-align: center;\"><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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08:47:07','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-112x150.jpg\" alt=\"IMG_4707\" width=\"112\" height=\"150\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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08:00:53','2014-08-04 08:00:53','<h3 class=\"quote\" style=\"text-align: left;\"><strong>PHASE 1 - LIFESTYLE ANALYSIS <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"225\" height=\"300\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 2 - DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 3- YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>PHASE 4 - RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<div id=\"phases\"></div>\r\n<h1></h1>\r\n<h1><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-150x112.jpg\" alt=\"gus2\" width=\"150\" height=\"112\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"225\" height=\"300\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</a>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fat.jpg\"><img class=\"alignright wp-image-1554 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fat-150x126.jpg\" alt=\"fat\" width=\"150\" height=\"126\" /></a>to burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img 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08:06:36','2014-08-04 08:06:36','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"225\" height=\"300\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<div id=\"phases\"></div>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: rgb(0, 0, 255);\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: rgb(0, 0, 255);\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-150x112.png\" alt=\"IMG_5890[1]\" width=\"150\" height=\"112\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"size-medium wp-image-1559 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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08:03:48','2014-08-04 08:03:48','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"225\" height=\"300\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<div id=\"phases\"></div>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-150x112.jpg\" alt=\"gus2\" width=\"150\" height=\"112\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"225\" height=\"300\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</a>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fat.jpg\"><img class=\"alignright wp-image-1554 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fat-150x126.jpg\" alt=\"fat\" width=\"150\" height=\"126\" /></a>to burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img 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08:03:07','2014-08-04 08:03:07','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"225\" height=\"300\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong></span><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></h3>\r\n<div id=\"phases\"></div>\r\n<h1></h1>\r\n<h1><span style=\"color: #0000ff;\"><strong>PAMPY\'S POST - 5.8.2014</strong></span></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-150x112.jpg\" alt=\"gus2\" width=\"150\" height=\"112\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-225x300.jpg\" alt=\"IMG_5099\" width=\"225\" height=\"300\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</a>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fat.jpg\"><img class=\"alignright wp-image-1554 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fat-150x126.jpg\" alt=\"fat\" width=\"150\" height=\"126\" /></a>to burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img 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08:05:40','2014-08-04 08:05:40','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"225\" height=\"300\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<div id=\"phases\"></div>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</a>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fat.jpg\"><img class=\"alignright wp-image-1554 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fat-150x126.jpg\" alt=\"fat\" width=\"150\" height=\"126\" /></a>to burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-150x112.png\" alt=\"IMG_5890[1]\" width=\"150\" height=\"112\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img 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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 To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-08-04 08:05:40','2014-08-04 08:05:40','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1570,2,'2014-08-04 08:07:27','2014-08-04 08:07:27','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"225\" height=\"300\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<div id=\"phases\"></div>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"size-medium wp-image-1559 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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08:08:23','2014-08-04 08:08:23','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-225x300.jpg\" alt=\"IMG_4707\" width=\"225\" height=\"300\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<div id=\"phases\"></div>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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08:09:44','2014-08-04 08:09:44','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-112x150.jpg\" alt=\"IMG_4707\" width=\"112\" height=\"150\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<div id=\"phases\"></div>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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08:48:14','2014-08-04 08:48:14','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-112x150.jpg\" alt=\"IMG_4707\" width=\"112\" height=\"150\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n&nbsp;\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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08:50:32','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-112x150.jpg\" alt=\"IMG_4707\" width=\"112\" height=\"150\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n&nbsp;\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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08:52:55','<h3><strong><span style=\"color: #008000;\">PHASE 1</span> - <span style=\"color: #993366;\">LIFESTYLE ANALYSIS </span><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707.jpg\"><img class=\"alignright wp-image-1315 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_4707-112x150.jpg\" alt=\"IMG_4707\" width=\"112\" height=\"150\" /></a></strong></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 2</span> - </strong><strong>DETERMINING YOUR INTENSITY</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 3</span>- </strong><strong>YOUR PERFECTLY BALANCED PROGRAM</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><span style=\"color: #008000;\">PHASE 4</span> - </strong><strong>RUNNING EFFICIENCY &amp; PERFECTING YOUR OPTIMUM FOOD CHOICES</strong></span></h3>\r\n<h1><strong>PAMPY\'S POST - 5.8.2014</strong></h1>\r\n<h3><span style=\"color: #000080;\"><strong>PAMPY’S PROJECT </strong><strong>30.14</strong></span><strong> – <span style=\"color: #3366ff;\">THE GUS WORLAND PROJECT </span></strong><span style=\"color: #3366ff;\"><strong>(PART 1)</strong></span></h3>\r\nMorning Team,\r\n\r\nThis week’s post is about weight loss, running and leadership.\r\n\r\nIn January this year at my daughter’s water polo game I found myself sitting next to <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2.jpg\"><img class=\"alignright wp-image-1553 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/gus2-300x225.jpg\" alt=\"gus2\" width=\"300\" height=\"225\" /></a><strong><em>Triple M Grill Team</em></strong> member <strong>Gus Worland</strong>.  He is big, he can talk, and we seemed to have plenty in common, although fitness was clearly not one of them.\r\n\r\nTo cut a long story short, before I knew it, his best mate (actor Hugh Jackman) is cc’d in an e-mail trail questioning whether I can help Gus or more so, save his mate.  At 45years of age and 143kgs he is currently a statistical time bomb.\r\n\r\nI did not want to disappoint the Wolverine!\r\n\r\nIf you’ve been reading my posts over the past 5 years, you’ll know I’ve favoured running events as a vehicle towards improving health.  So, within a few weeks and Jacko’s influence we entered the <strong>New York Marathon</strong> for November this year!  Big Task.\r\n\r\nHis journey towards sustainable health &amp; wellbeing had begun.\r\n\r\nThe next thing I know, <strong>FOXTEL</strong> are tracking his journey in a 6 episode documentary on <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099.jpg\"><img class=\"alignright wp-image-1555 size-thumbnail\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5099-112x150.jpg\" alt=\"IMG_5099\" width=\"112\" height=\"150\" /></a>the A&amp;E channel – with the final episode being shot in New York alongside his best mate.\r\n\r\n<span style=\"color: #0000ff;\"><a href=\"http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm\"><span style=\"color: #0000ff;\">http://www.foxtel.com.au/whats-on/foxtel-insider/gus-worland-marathon-man-234873.htm</span></a></span>\r\n\r\nAs always, starting training with me begins with questions.  I questioned Gussy repeatedly on WHY the hell he is doing this?  I believe that if his answer was; for fame, coin, or just a bit of fun, then we will undoubtedly fail.  Fail - to cement long term sustainability of his optimal health.  But, Gus assures me it’s his family that’s his top priority – and a WIN isn’t just about him. Good one Gussy.\r\n\r\nThe first 5 months of his “journey to transform” was spent changing his inept metabolism\r\nto burn fat more efficiently.  We needed to dismantle his bodies’ genetic preference for sugar burning.  But, with genetics accounted for; we still had to address Gussy’s unfavourable lifestyle preferences.  He consumed loads of processed foods containing refined sugar and really didn’t move aerobically often enough.  <em>I accept that genetics load the gun – but lifestyle choices fire the trigger.</em>\r\n\r\nAs I’ve written before, losing significant weight (50kgs in Gussy’s case), is a direct result <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901.png\"><img class=\"alignright wp-image-1564 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58901-300x225.png\" alt=\"IMG_5890[1]\" width=\"300\" height=\"225\" /></a>of     food choices by limiting spikes of insulin.  In fact, I believe its 95% food and only 5% a result of exercise.  Food choices dictate hormonal balance considerably more than exercise.  And hormones (i.e. insulin balance) are the holy grail of weight management.\r\n\r\n<strong><em>AN IMPORTANT NOTE </em></strong><em>- while someone is shifting their metabolic pathways to fat burning, (which, if done correctly, can take months), improvements in running talent WILL take a back seat.  The brain cannot focus on two things at once.  When Gus reaches a more appropriate weight, he will receive an exponential spike in his running talent (speed and distance).  <strong>So the take home message is</strong>: if you’re planning to “get back into it” and you’ve let yourself go, 1) take your time to fat adapt (and shelve your athletic expectations), and 2) DON’T let yourself go in the first place.  The older you are the harder it will be to return to your rightful condition!</em>\r\n\r\n<strong>BP’s PROGRAM DECISION</strong>\r\n\r\nFrom the outset I could have easily had Gus on a strict controlled low-calorie diet and trained him into the ground.  The result would have seen him on the cover of a chicks mag 16 weeks ago.   But, from my experience, he would have been miserable, irritable, hating exercise, and of course freakin’ hungry.  Would he have developed a sustainable body shape and good health?  Hell no – not even close!  In fact he would have yo-yoed straight back to where he started, within months.  My goal was to take 10months to change his behaviour towards optimal food choices and mature the habit of regular exercise.\r\n\r\nFrom January to July following my principles of nutrition, and settling on HIS ideal <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429.jpg\"><img class=\"alignleft wp-image-1556 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_5429-300x300.jpg\" alt=\"IMG_5429\" width=\"300\" height=\"300\" /></a>nutrient balance, he lost significant weight.  And it’s only been in recent weeks that his body (brain) has been able to prioritise improving his running talents.  Extended running time at <strong>his </strong>mostappropriate intensity and weight will <strong>only now</strong> start to fine tune his technical economy, increase specific strength, and most importantly start to establish belief that he can actually keep going.\r\n\r\nAs part of our pre-determined program and an important stepping stone to the New York Marathon, Gussy ran a half marathon last weekend in Uluru.  Our first real challenge was this 21.1km race on unresponsive red soil – Track rating: Dead 5.  And I should mention, prior to March 2014, the furthest Gus (a keen cricketer) had ever run without stopping, was turning easy 3’s into busy singles!\r\n\r\nHis race result – 3hrs and 4 minutes – as I expected.  WHY?  Put simply, he really only had 1 month of running improvements in him.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041.jpg\"><img class=\"alignright wp-image-1558 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58041-225x300.jpg\" alt=\"IMG_5804[1]\" width=\"225\" height=\"300\" /></a>\r\n\r\nAnd, as it happens from time to time, he was challenged with a “niggle” in his left knee 5 days out from the race – bugger!  If you’ve <strong><em>never</em> </strong>really been challenged with an injury before, and the anatomy of <em>injury and healing </em>is foreign,it’s naturally going to rock your world a little.  As much as I tried to educate and assure him, I suspect he chewed through a significant chunk of his emotional energy tank before the race even started.  And, I’ve as written before, if you don’t have a full tank of mental energy – you’re behind from the start.\r\n\r\n<strong>RACE PACING</strong> - Given his training, progress to date and his suspect knee, I scripted a race plan (including intervals of walking) – which he followed to a tee.   In hindsight, I may have even been a little too conservative with my pacing strategy.  But, finishing healthy was our <strong>ONLY </strong>priority.\r\n\r\nSo, was he ever going to carve up his first half marathon?  Of course NOT!   All things considered and given this was completely foreign to his ever evolving mind and body – it was a monumental return and I’m bloody proud of him.\r\n\r\nHis progress in both running and body shape WILL change exponentially over the next 8 weeks, so stay tuned...\r\n\r\nGreat work Gussy – follow the process mate.\r\n\r\nBP\r\n\r\n<em>I would like to think Gus’ journey represents HOPE for the 70% of Australian middle-aged men who are overweight and unwell.</em>\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011.jpg\"><img class=\"alignright wp-image-1559 size-medium\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/IMG_58011-300x168.jpg\" alt=\"IMG_5801[1]\" width=\"300\" height=\"168\" /></a>\r\n\r\n&nbsp;\r\n\r\n<!-- [if !mso]>\r\n\r\n<style>\r\nv\\:* 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