(3232,2,'2016-06-27 00:39:14','2016-06-27 00:39:14','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 7 - TRAINING YOUR ACTION MUSCLES</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_cqjH1-rsyg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What are phasic or action muscles groups?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Muscles, muscles groups, of combinations of muscle groups delivering movement, and usually involving force and power, however easy or hard.<img class=\"alignright wp-image-3956\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/Seated-military-shoulder-press-1-236x300.png\" alt=\"Seated-military-shoulder-press-1\" width=\"149\" height=\"189\" /></em></span></h5>\r\n&nbsp;</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Phasic muscles work best with activated postural muscles offering a base of support and balance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Untrained phasic muscles \'usually\' fatigue earlier and thus limit performance.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does increasing strength really mean?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Phasic muscles, in fact all muscles, contain literally millions of micro-fibres. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">These muscle fibres are activated via neural signals.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Neural signals originate from the brain with the brain determining the total number of muscle fibres recruited to perform action.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Meaning, while there may be for example 100 muscle fibres in a given area (of a muscle or muscle group), the brain will guard against recruiting all 100 muscle fibres.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The brain will allays keep a portion of muscle fibre reserved in the case of danger.  The brain also knows the more muscle recruited the greater the chance of possible injury.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The more fibres activated the greater the force or strength potential of that muscle or muscle groups.  </span></em><span style=\"color: #008080;\"><em>\r\n<img class=\"alignright size-medium wp-image-3920\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/kllllll-300x150.jpg\" alt=\"kllllll\" width=\"300\" height=\"150\" /></em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This is skinny seemingly weaker looking person can produce greater muscle force than someone with larger muscle mass because their brain allows a greater number of recruited fibres for that movement.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So the trick is to slowly convince your healthy brain to allow greater muscle fibre activation.  Enter: strength training.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #00ffff;\"><strong>How do you increase your strength?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Placing controlled and increasing load on muscles (and joints) will promote adaptation of greater fibre recruitment.</em></span></h5>\r\n</li>\r\n	<li><span style=\"color: #ffffff;\"><strong><em>This means, once you\'re sufficiently warmed up, have practiced good form, switched on your postural muscles, and have primed your phasic muscles  for greater demands over a period of weeks, <img class=\"alignright size-medium wp-image-3918\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"300\" height=\"169\" />take yourself as close to failure as possible.</em></strong></span></li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>This means, once appropriate (meaning safe), placing your muscles under strain. This doesn\'t mean breaking point, however whipping through 20 \'easy\' reps will likely produce little results.  So be sure to place controlled effort through your working muscles. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m not really a fan of pumping out loads and loads of \'aerobic\' and \'easy\' reps.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend, after a \'proper\' warm up, just sets of 3-5 reps, but really forcing the last rep or two.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>For general increases in gross motor strength I recommend making the following 5 exercises (or variations of) your default selections.  </strong></span></h3>\r\n<h4 style=\"text-align: center;\"><em><strong>Squats</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Lunges</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Overhead dumbbell press</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Chin up/ Lat pulldowns</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Supine leg twists</strong></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L0UFWA4TPGM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<h3 style=\"text-align: center;\" align=\"center\"></h3>','PART 7 - TRAINING YOUR ACTION MUSCLES','','inherit','closed','closed','','3230-revision-v1','','','2016-06-27 00:39:14','2016-06-27 00:39:14','',3230,'http://balancehealthprograms.com.au/3230-revision-v1/',0,'revision','',0),(3231,2,'2016-06-27 00:37:15','2016-06-27 00:37:15','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 7 - TRAINING YOUR ACTION MUSCLES</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_cqjH1-rsyg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What are phasic or action muscles groups?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Muscles, muscles groups, of combinations of muscle groups delivering movement, and usually involving force and power, however easy or hard.<img class=\"alignright wp-image-3956\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/Seated-military-shoulder-press-1-236x300.png\" alt=\"Seated-military-shoulder-press-1\" width=\"149\" height=\"189\" /></em></span></h5>\r\n&nbsp;</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Phasic muscles work best with activated postural muscles offering a base of support and balance.</em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Untrained phasic muscles \'usually\' fatigue earlier and thus limit performance.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does increasing strength really mean?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><em><span style=\"color: #008080;\">Phasic muscles, in fact all muscles, contain literally millions of micro-fibres. </span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><span style=\"color: #008080;\">These muscle fibres are activated via neural signals.  </span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><span style=\"color: #008080;\">Neural signals originate from the brain with the brain determining the total number of muscle fibres recruited to perform action.  </span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><span style=\"color: #008080;\">Meaning, while there may be for example 100 muscle fibres in a given area (of a muscle or muscle group), the brain will guard against recruiting all 100 muscle fibres.</span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><span style=\"color: #008080;\">The brain will allays keep a portion of muscle fibre reserved in the case of danger.  The brain also knows the more muscle recruited the greater the chance of possible injury.  </span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><em><span style=\"color: #008080;\">The more fibres activated the greater the force or strength potential of that muscle or muscle groups.  </span></em><span style=\"color: #008080;\"><em>\r\n<img class=\"alignright size-medium wp-image-3920\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/kllllll-300x150.jpg\" alt=\"kllllll\" width=\"300\" height=\"150\" /></em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>This is skinny seemingly weaker looking person can produce greater muscle force than someone with larger muscle mass because their brain allows a greater number of recruited fibres for that movement.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>So the trick is to slowly convince your healthy brain to allow greater muscle fibre activation.  Enter: strength training.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How do you increase your strength?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>Placing controlled and increasing load on muscles (and joints) will promote adaptation of greater fibre recruitment.</em></span></h5>\r\n</li>\r\n 	<li><span style=\"color: #008080;\"><em>This means, once you\'re sufficiently warmed up, have practiced good form, switched on your postural muscles, and have primed your phasic muscles  for greater demands over a period of weeks, <strong><img class=\"alignright size-medium wp-image-3918\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"300\" height=\"169\" /></strong>take yourself as close to failure as possible.</em></span></li>\r\n</ul>\r\n<ul>\r\n 	<li>\r\n<h5><em><span style=\"color: #008080;\">This means, once appropriate (meaning safe), placing your muscles under strain. This </span>doesn\'t<span style=\"color: #008080;\"> mean breaking point, however whipping through 20 \'easy\' reps will likely produce little results.  So be sure to place controlled effort through your working muscles. </span></em></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>I\'m not really a fan of pumping out loads and loads of \'aerobic\' and \'easy\' reps.  </em></span></h5>\r\n</li>\r\n 	<li>\r\n<h5><span style=\"color: #008080;\"><em>I tend to recommend, after a \'proper\' warm up, just sets of 3-5 reps, but really forcing the last rep or two.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>For general increases in gross motor strength I recommend making the following 5 exercises (or variations of) your default selections.  </strong></span></h3>\r\n<h4 style=\"text-align: center;\"><em><strong>Squats</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Lunges</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Overhead dumbbell press</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Chin up/ Lat pulldowns</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Supine leg twists</strong></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L0UFWA4TPGM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<h3 style=\"text-align: center;\" align=\"center\"></h3>','PART 7 - TRAINING YOUR ACTION MUSCLES','','inherit','closed','closed','','3230-revision-v1','','','2016-06-27 00:37:15','2016-06-27 00:37:15','',3230,'http://balancehealthprograms.com.au/3230-revision-v1/',0,'revision','',0),(3234,2,'2016-06-27 00:40:52','2016-06-27 00:40:52','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 7 - TRAINING YOUR ACTION MUSCLES</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_cqjH1-rsyg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What are phasic or action muscles groups?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Muscles, muscles groups, of combinations of muscle groups delivering movement, and usually involving force and power, however easy or hard.<img class=\"alignright wp-image-3956\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/Seated-military-shoulder-press-1-236x300.png\" alt=\"Seated-military-shoulder-press-1\" width=\"149\" height=\"189\" /></em></span></h5>\r\n&nbsp;</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Phasic muscles work best with activated postural muscles offering a base of support and balance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Untrained phasic muscles \'usually\' fatigue earlier and thus limit performance.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does increasing strength really mean?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Phasic muscles, in fact all muscles, contain literally millions of micro-fibres. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">These muscle fibres are activated via neural signals.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Neural signals originate from the brain with the brain determining the total number of muscle fibres recruited to perform action.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Meaning, while there may be for example 100 muscle fibres in a given area (of a muscle or muscle group), the brain will guard against recruiting all 100 muscle fibres.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The brain will allays keep a portion of muscle fibre reserved in the case of danger.  The brain also knows the more muscle recruited the greater the chance of possible injury.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The more fibres activated the greater the force or strength potential of that muscle or muscle groups.  </span></em><span style=\"color: #008080;\"><em>\r\n<img class=\"alignright size-medium wp-image-3920\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/kllllll-300x150.jpg\" alt=\"kllllll\" width=\"300\" height=\"150\" /></em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This is skinny seemingly weaker looking person can produce greater muscle force than someone with larger muscle mass because their brain allows a greater number of recruited fibres for that movement.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So the trick is to slowly convince your healthy brain to allow greater muscle fibre activation.  Enter: strength training.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #00ffff;\"><strong>How do you increase your strength?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Placing controlled and increasing load on muscles (and joints) will promote adaptation of greater fibre recruitment.</em></span></h5>\r\n</li>\r\n	<li><span style=\"color: #ffffff;\"><strong><em>This means, once you\'re sufficiently warmed up, have practiced good form, switched on your postural muscles, and have primed your phasic muscles  for greater demands over a period of weeks, <img class=\"alignright size-medium wp-image-3918\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"300\" height=\"169\" />take yourself as close to failure as possible.</em></strong></span></li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>This means, once appropriate (meaning safe), placing your muscles under strain. This doesn\'t mean breaking point, however whipping through 20 \'easy\' reps will likely produce little results.  So be sure to place controlled effort through your working muscles. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m not really a fan of pumping out loads and loads of \'aerobic\' and \'easy\' reps.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend, after a \'proper\' warm up, just sets of 3-5 reps, but really forcing the last rep or two.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>For general increases in gross motor strength I recommend making the following 5 exercises (or variations of) your default selections.  </strong></span></h3>\r\n<h4 style=\"text-align: center;\"><em><strong>Squats</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Lunges</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Overhead dumbbell press</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Chin up/ Lat pulldowns</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Supine leg twists</strong></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L0UFWA4TPGM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<h3 style=\"text-align: center;\" align=\"center\"></h3>','PART 7 - TRAINING YOUR ACTION MUSCLES','','inherit','closed','closed','','3230-revision-v1','','','2016-06-27 00:40:52','2016-06-27 00:40:52','',3230,'http://balancehealthprograms.com.au/3230-revision-v1/',0,'revision','',0),(3233,2,'2016-06-27 00:40:08','2016-06-27 00:40:08','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 7 - TRAINING YOUR ACTION MUSCLES</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_cqjH1-rsyg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What are phasic or action muscles groups?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Muscles, muscles groups, of combinations of muscle groups delivering movement, and usually involving force and power, however easy or hard.<img class=\"alignright wp-image-3956\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/Seated-military-shoulder-press-1-236x300.png\" alt=\"Seated-military-shoulder-press-1\" width=\"149\" height=\"189\" /></em></span></h5>\r\n&nbsp;</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Phasic muscles work best with activated postural muscles offering a base of support and balance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Untrained phasic muscles \'usually\' fatigue earlier and thus limit performance.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does increasing strength really mean?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Phasic muscles, in fact all muscles, contain literally millions of micro-fibres. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">These muscle fibres are activated via neural signals.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Neural signals originate from the brain with the brain determining the total number of muscle fibres recruited to perform action.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Meaning, while there may be for example 100 muscle fibres in a given area (of a muscle or muscle group), the brain will guard against recruiting all 100 muscle fibres.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The brain will allays keep a portion of muscle fibre reserved in the case of danger.  The brain also knows the more muscle recruited the greater the chance of possible injury.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The more fibres activated the greater the force or strength potential of that muscle or muscle groups.  </span></em><span style=\"color: #008080;\"><em>\r\n<img class=\"alignright size-medium wp-image-3920\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/kllllll-300x150.jpg\" alt=\"kllllll\" width=\"300\" height=\"150\" /></em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This is skinny seemingly weaker looking person can produce greater muscle force than someone with larger muscle mass because their brain allows a greater number of recruited fibres for that movement.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So the trick is to slowly convince your healthy brain to allow greater muscle fibre activation.  Enter: strength training.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>How do you increase your strength?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Placing controlled and increasing load on muscles (and joints) will promote adaptation of greater fibre recruitment.</em></span></h5>\r\n</li>\r\n	<li><span style=\"color: #ffffff;\"><strong><em>This means, once you\'re sufficiently warmed up, have practiced good form, switched on your postural muscles, and have primed your phasic muscles  for greater demands over a period of weeks, <img class=\"alignright size-medium wp-image-3918\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"300\" height=\"169\" />take yourself as close to failure as possible.</em></strong></span></li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>This means, once appropriate (meaning safe), placing your muscles under strain. This doesn\'t mean breaking point, however whipping through 20 \'easy\' reps will likely produce little results.  So be sure to place controlled effort through your working muscles. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m not really a fan of pumping out loads and loads of \'aerobic\' and \'easy\' reps.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend, after a \'proper\' warm up, just sets of 3-5 reps, but really forcing the last rep or two.  </em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>For general increases in gross motor strength I recommend making the following 5 exercises (or variations of) your default selections.  </strong></span></h3>\r\n<h4 style=\"text-align: center;\"><em><strong>Squats</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Lunges</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Overhead dumbbell press</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Chin up/ Lat pulldowns</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Supine leg twists</strong></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L0UFWA4TPGM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<h3 style=\"text-align: center;\" align=\"center\"></h3>','PART 7 - TRAINING YOUR ACTION MUSCLES','','inherit','closed','closed','','3230-revision-v1','','','2016-06-27 00:40:08','2016-06-27 00:40:08','',3230,'http://balancehealthprograms.com.au/3230-revision-v1/',0,'revision','',0),(3235,2,'2016-06-27 00:41:42','2016-06-27 00:41:42','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 7 - TRAINING YOUR ACTION MUSCLES</em></strong></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_cqjH1-rsyg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What are phasic or action muscles groups?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Muscles, muscles groups, of combinations of muscle groups delivering movement, and usually involving force and power, however easy or hard.<img class=\"alignright wp-image-3956\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/Seated-military-shoulder-press-1-236x300.png\" alt=\"Seated-military-shoulder-press-1\" width=\"149\" height=\"189\" /></em></span></h5>\r\n&nbsp;</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Phasic muscles work best with activated postural muscles offering a base of support and balance.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Untrained phasic muscles \'usually\' fatigue earlier and thus limit performance.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does increasing strength really mean?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Phasic muscles, in fact all muscles, contain literally millions of micro-fibres. </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">These muscle fibres are activated via neural signals.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Neural signals originate from the brain with the brain determining the total number of muscle fibres recruited to perform action.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">Meaning, while there may be for example 100 muscle fibres in a given area (of a muscle or muscle group), the brain will guard against recruiting all 100 muscle fibres.</span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The brain will allays keep a portion of muscle fibre reserved in the case of danger.  The brain also knows the more muscle recruited the greater the chance of possible injury.  </span></em></h5>\r\n</li>\r\n	<li>\r\n<h5><em><span style=\"color: #008080;\">The more fibres activated the greater the force or strength potential of that muscle or muscle groups.  </span></em><span style=\"color: #008080;\"><em>\r\n<img class=\"alignright size-medium wp-image-3920\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/kllllll-300x150.jpg\" alt=\"kllllll\" width=\"300\" height=\"150\" /></em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This is skinny seemingly weaker looking person can produce greater muscle force than someone with larger muscle mass because their brain allows a greater number of recruited fibres for that movement.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So the trick is to slowly convince your healthy brain to allow greater muscle fibre activation.  Enter: strength training.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>How do you increase your strength?</strong></span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Placing controlled and increasing load on muscles (and joints) will promote adaptation of greater fibre recruitment.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><strong><em>This means, once you\'re sufficiently warmed up, have practiced good form, switched on your postural muscles, and have primed your phasic muscles  for greater demands over a period of weeks, <img class=\"alignright size-medium wp-image-3918\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/06/maxresdefault-4-300x169.jpg\" alt=\"maxresdefault (4)\" width=\"300\" height=\"169\" />take yourself as close to failure as possible.</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>This means, once appropriate (meaning safe), placing your muscles under strain. This doesn\'t mean breaking point, however whipping through 20 \'easy\' reps will likely produce little results.  So be sure to place controlled effort through your working muscles. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I\'m not really a fan of pumping out loads and loads of \'aerobic\' and \'easy\' reps.  </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>I tend to recommend, after a \'proper\' warm up, just sets of 3-5 reps, but really forcing the last rep or two.  </em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>For general increases in gross motor strength I recommend making the following 5 exercises (or variations of) your default selections.  </strong></span></h3>\r\n<h4 style=\"text-align: center;\"><em><strong>Squats</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Lunges</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Overhead dumbbell press</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Chin up/ Lat pulldowns</strong></em></h4>\r\n<h4 style=\"text-align: center;\"><em><strong>Supine leg twists</strong></em></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/L0UFWA4TPGM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<h3 style=\"text-align: center;\" align=\"center\"></h3>','PART 7 - TRAINING YOUR ACTION MUSCLES','','inherit','closed','closed','','3230-revision-v1','','','2016-06-27 00:41:42','2016-06-27 00:41:42','',3230,'http://balancehealthprograms.com.au/3230-revision-v1/',0,'revision','',0),(3238,2,'2016-06-27 05:37:33','2016-06-27 05:37:33','<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/TVFX-Cbx09Y\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>1. Enter the event </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>2. Tell people you\'re in</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>3. Plan your preparation</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>4. Consistent lifestyle balanced preparation is key </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nvid\r\n\r\n&nbsp;\r\n\r\n1. Pretty much all sessions should be \'easy\'\r\n\r\n2. Rarely catch yourself blowing the doors off\r\n\r\n3. Finish each session knowing you could do more\r\n\r\n4. The Walk/Run method is King.','GETTING STARTED - PART 1/5','','publish','closed','closed','','getting-started-part-15','','','2016-06-27 05:49:46','2016-06-27 05:49:46','',0,'http://balancehealthprograms.com.au/?page_id=3238',0,'page','',0),(3239,2,'2016-06-27 05:37:33','2016-06-27 05:37:33','VID\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>1. Enter the event </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>2. Tell people you\'re in</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>3. Plan your preparation</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>4. Consistent lifestyle balanced preparation is key </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nvid\r\n\r\n&nbsp;\r\n\r\n1. Pretty much all sessions should be \'easy\'\r\n\r\n2. Rarely catch yourself blowing the doors off\r\n\r\n3. Finish each session knowing you could do more\r\n\r\n4. The Walk/Run method is King.','GETTING STARTED - PART 1/5','','inherit','closed','closed','','3238-revision-v1','','','2016-06-27 05:37:33','2016-06-27 05:37:33','',3238,'http://balancehealthprograms.com.au/3238-revision-v1/',0,'revision','',0),(3240,2,'2016-06-27 05:49:20','2016-06-27 05:49:20','<iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/TVFX-Cbx09Y\" frameborder=\"0\" allowfullscreen></iframe>\n\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #ffffff;\"><em>1. Enter the event </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>2. Tell people you\'re in</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>3. Plan your preparation</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>4. Consistent lifestyle balanced preparation is key </em></span></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\nvid\n\n&nbsp;\n\n1. Pretty much all sessions should be \'easy\'\n\n2. Rarely catch yourself blowing the doors off\n\n3. Finish each session knowing you could do more\n\n4. The Walk/Run method is King.','GETTING STARTED - PART 1/5','','inherit','closed','closed','','3238-autosave-v1','','','2016-06-27 05:49:20','2016-06-27 05:49:20','',3238,'http://balancehealthprograms.com.au/3238-autosave-v1/',0,'revision','',0),(3241,2,'2016-06-27 05:49:46','2016-06-27 05:49:46','<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/TVFX-Cbx09Y\" frameborder=\"0\" allowfullscreen></iframe></div>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>1. Enter the event </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>2. Tell people you\'re in</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>3. Plan your preparation</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>4. Consistent lifestyle balanced preparation is key </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nvid\r\n\r\n&nbsp;\r\n\r\n1. Pretty much all sessions should be \'easy\'\r\n\r\n2. Rarely catch yourself blowing the doors off\r\n\r\n3. Finish each session knowing you could do more\r\n\r\n4. The Walk/Run method is King.','GETTING STARTED - PART 1/5','','inherit','closed','closed','','3238-revision-v1','','','2016-06-27 05:49:46','2016-06-27 05:49:46','',3238,'http://balancehealthprograms.com.au/3238-revision-v1/',0,'revision','',0),(3243,2,'2016-06-27 05:57:55','2016-06-27 05:57:55','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></span></em></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><em><span style=\"color: #993366;\"><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></span></em></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly negatively influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, appropriate exercise, and ‘good’ food choices, statistics clearly indicate possible ill-health – namely; Behavioural challenges, Intolerance, Depression, and Sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means lowering your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><em><span style=\"color: #993366;\"><strong>To balance your blood sugar levels.</strong></span></em></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of unbalanced lifestyle stress and increasing exposure to the media distorted industrial diet, 73% of Australian’s are now living with elevated blood sugar.  This is placing continued and harmful stress on both Australian health in general, and, our health budget.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Both lifestyle stress and additive riddled foods (including <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are known to spike blood sugar.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone will ease pancreatic stress and even allowing for food choices known to spike insulin.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>This means you can continue to enjoy a few beers &amp; wine, a pie at the footy, and a chocolate every now and get away with it.  See Parts 2 &amp; 3 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><em><span style=\"color: #993366;\"><strong>Maintaining your postural balance.</strong></span></em></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>With age, a sedentary lifestyle, and a poor diet, our nation’s once strong postural balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>There are some muscle groups responsible for maintaining our spinal stability, while others are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>It is your postural stabilising muscle groups which I believe <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />require regular attention (with exercise), as it is these muscles groups which are often linked to functional ill-health (eg injuries, headaches, &amp; constant pain).</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Enter;</strong> engage, meaning switch on, relax, and subtly lengthen these all-important muscle groups for continued good spinal health.  See PART 5 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><em><span style=\"color: #993366;\"><strong>Improving your ability to better use oxygen during metabolism is key. </strong></span></em></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong><span style=\"color: #008080;\">Basically’ it goes like this;</span></strong></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">Why do I want you drawing from your fat tank!</span></strong></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em>Exercise intensity holds the key to your fat burning future. </em></span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></span></strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\">GO TO PART 2 - DETERMINING YOUR INTENSITY</a></strong></em></span></h3>\r\n&nbsp;</blockquote>\r\n&nbsp;','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-27 05:57:55','2016-06-27 05:57:55','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3245,2,'2016-06-27 06:05:51','2016-06-27 06:05:51','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly negatively influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, appropriate exercise, and ‘good’ food choices, statistics clearly indicate possible ill-health – namely; Behavioural challenges, Intolerance, Depression, and Sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means lowering your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of unbalanced lifestyle stress and increasing exposure to the media distorted industrial diet, 73% of Australian’s are now living with elevated blood sugar.  This is placing continued and harmful stress on both Australian health in general, and, our health budget.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Both lifestyle stress and additive riddled foods (including <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are known to spike blood sugar.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone will ease pancreatic stress and even allowing for food choices known to spike insulin.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>This means you can continue to enjoy a few beers &amp; wine, a pie at the footy, and a chocolate every now and get away with it.  See Parts 2 &amp; 3 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>With age, a sedentary lifestyle, and a poor diet, our nation’s once strong postural balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>There are some muscle groups responsible for maintaining our spinal stability, while others are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>It is your postural stabilising muscle groups which I believe <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />require regular attention (with exercise), as it is these muscles groups which are often linked to functional ill-health (eg injuries, headaches, &amp; constant pain).</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Enter;</strong> engage, meaning switch on, relax, and subtly lengthen these all-important muscle groups for continued good spinal health.  See PART 5 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><em><strong>Improving your ability to better use oxygen during metabolism is key. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong><span style=\"color: #008080;\">Basically’ it goes like this;</span></strong></em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">Why do I want you drawing from your fat tank!</span></strong></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em>Exercise intensity holds the key to your fat burning future. </em></span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #008080;\"><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></span></strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-27 06:05:51','2016-06-27 06:05:51','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3247,2,'2016-06-27 06:09:44','2016-06-27 06:09:44','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly negatively influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, appropriate exercise, and ‘good’ food choices, statistics clearly indicate possible ill-health – namely; Behavioural challenges, Intolerance, Depression, and Sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means lowering your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of unbalanced lifestyle stress and increasing exposure to the media distorted industrial diet, 73% of Australian’s are now living with elevated blood sugar.  This is placing continued and harmful stress on both Australian health in general, and, our health budget.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Both lifestyle stress and additive riddled foods (including <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are known to spike blood sugar.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone will ease pancreatic stress and even allowing for food choices known to spike insulin.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>This means you can continue to enjoy a few beers &amp; wine, a pie at the footy, and a chocolate every now and get away with it.  See Parts 2 &amp; 3 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>With age, a sedentary lifestyle, and a poor diet, our nation’s once strong postural balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>There are some muscle groups responsible for maintaining our spinal stability, while others are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>It is your postural stabilising muscle groups which I believe <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />require regular attention (with exercise), as it is these muscles groups which are often linked to functional ill-health (eg injuries, headaches, &amp; constant pain).</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Enter;</strong> engage, meaning switch on, relax, and subtly lengthen these all-important muscle groups for continued good spinal health.  See PART 5 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><em><strong>Improving your ability to better use oxygen during metabolism is key. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Basically’ it</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong> goes like this;</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">Why do I want you drawing from your fat tank!</span></strong></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-27 06:09:44','2016-06-27 06:09:44','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3248,2,'2016-06-27 06:10:21','2016-06-27 06:10:21','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly negatively influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, appropriate exercise, and ‘good’ food choices, statistics clearly indicate possible ill-health – namely; Behavioural challenges, Intolerance, Depression, and Sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means lowering your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of unbalanced lifestyle stress and increasing exposure to the media distorted industrial diet, 73% of Australian’s are now living with elevated blood sugar.  This is placing continued and harmful stress on both Australian health in general, and, our health budget.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Both lifestyle stress and additive riddled foods (including <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are known to spike blood sugar.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone will ease pancreatic stress and even allowing for food choices known to spike insulin.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>This means you can continue to enjoy a few beers &amp; wine, a pie at the footy, and a chocolate every now and get away with it.  See Parts 2 &amp; 3 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>With age, a sedentary lifestyle, and a poor diet, our nation’s once strong postural balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>There are some muscle groups responsible for maintaining our spinal stability, while others are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>It is your postural stabilising muscle groups which I believe <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />require regular attention (with exercise), as it is these muscles groups which are often linked to functional ill-health (eg injuries, headaches, &amp; constant pain).</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Enter;</strong> engage, meaning switch on, relax, and subtly lengthen these all-important muscle groups for continued good spinal health.  See PART 5 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><em><strong>Improving your ability to better use oxygen during metabolism is key. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Basically’ it</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong> goes like this;</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">Why do I want you drawing from your fat tank!</span></strong></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-2-using-gravity-to-run-free-fallin/\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></a></span></h3>\r\n<div align=\"center\"></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-27 06:10:21','2016-06-27 06:10:21','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3249,2,'2016-06-27 06:11:00','2016-06-27 06:11:00','<h1><span style=\"color: #993366;\"><strong><em>PART 1 – BUILDING YOUR AEROBIC BASE &amp; INCREASING YOUR FAT BURNING CAPACITY.</em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/xjIKY8CX1YQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>When it comes to all things movement, exercise, training, or racing, I strongly believe your number one priority is building your foundation of <span style=\"text-decoration: underline;\">improved ‘oxygen uptake’</span>.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Understanding and controlling your ideal ‘dose’ of exercise is critical in improving your<img class=\"alignright wp-image-3600\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/Oxygen-front.svg-300x300.png\" alt=\"Oxygen-front.svg\" width=\"210\" height=\"210\" /> oxygen and fat burning metabolism.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>I believe improving your fat burning capacity holds the key to your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Whether you\'d like to drop significant weight, you\'re middle aged and simply wish to remain healthy and free of unnecessary illness, or your goal is win the next Hawaiian Ironman triathlon, the formula in maximising your fat burning capacity is the same.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>But first, here’s why I strongly encourage you integrate regular and controlled movement into your life, however busy your lifestyle may be. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h2 style=\"text-align: center;\"><span style=\"color: #003366;\"><em><strong>The benefits of exercise!</strong></em></span></h2>\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your ever challenged head space – the bio-chemistry between your ears.</strong></em></span></h3>\r\n</blockquote>\r\n</li>\r\n</ol>\r\n<h5><span style=\"color: #008080;\"><em>The effects of repeated and certainly sustained lifestyle stress can undoubtedly negatively influence your continued good health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>If your innate ‘fight or flight’ stress response is poorly balanced <img class=\"alignright wp-image-3601\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/vhvhv-300x225.jpg\" alt=\"vhvhv\" width=\"227\" height=\"170\" />with inadequate rest, appropriate exercise, and ‘good’ food choices, statistics clearly indicate possible ill-health – namely; Behavioural challenges, Intolerance, Depression, and Sleeping difficulties.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>While sedative medication, alcohol, smoking, and ‘feel good’ faux foods can offer temporary relief, these choices are largely unsustainable and likely lead to further ‘mental &amp; emotional ill-health.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising regularly at ‘your’ appropriate intensity has been well proven to balance brain bio-chemistry.  This means lowering your perception of lifestyle stress.  This is good!</em></span></h5>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>To balance your blood sugar levels.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>Courtesy of unbalanced lifestyle stress and increasing exposure to the media distorted industrial diet, 73% of Australian’s are now living with elevated blood sugar.  This is placing continued and harmful stress on both Australian health in general, and, our health budget.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Both lifestyle stress and additive riddled foods (including <img class=\"alignright wp-image-3598\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/2000px-Glucose_metabolism.svg-300x233.png\" alt=\"2000px-Glucose_metabolism.svg\" width=\"251\" height=\"195\" />excessive alcohol) are known to spike blood sugar.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>What’s known as the \'metabolic illness age\' has largely evolved courtesy of unbalanced pancreatic stress.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Exercising in ‘your’ ideal intensity zone will ease pancreatic stress and even allowing for food choices known to spike insulin.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>This means you can continue to enjoy a few beers &amp; wine, a pie at the footy, and a chocolate every now and get away with it.  See Parts 2 &amp; 3 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #ffffff;\"><em><strong>Maintaining your postural balance.</strong></em></span></h3>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5><span style=\"color: #008080;\"><em>With age, a sedentary lifestyle, and a poor diet, our nation’s once strong postural balance is slowly crumbling.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>There are some muscle groups responsible for maintaining our spinal stability, while others are responsible for action.</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>It is your postural stabilising muscle groups which I believe <img class=\"alignright size-medium wp-image-3599\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/hqdefault-1-300x225.jpg\" alt=\"hqdefault (1)\" width=\"300\" height=\"225\" />require regular attention (with exercise), as it is these muscles groups which are often linked to functional ill-health (eg injuries, headaches, &amp; constant pain).</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em><strong>Enter;</strong> engage, meaning switch on, relax, and subtly lengthen these all-important muscle groups for continued good spinal health.  See PART 5 for details.</em></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><em><strong>Improving your ability to better use oxygen during metabolism is key. </strong></em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Basically’ it</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong> goes like this;</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>We all need energy, in fact, we need lots of it.  Basically the more energy the better.  Energy contributes to our continued mental, emotional, physical and sexual good health.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>In producing energy we’ve either tapped into our seemingly endless tank of fat (which is good), or, we’ve drawn from our limited tank of sugar (which is not so good).</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Your lifestyle, namely; stress balance, food choices, genetics and exercise habits (particularly  your intensity) dictates which tank you favour - FAT or SUGAR. </em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><strong><span style=\"color: #993366;\">Why do I want you drawing from your fat tank!</span></strong></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/_xBbQ1qHnOE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<img class=\"wp-image-3602 alignright\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/fatburn-300x205.jpg\" alt=\"fatburn\" width=\"370\" height=\"253\" />\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Tips of the day:</strong></span></h4>\r\n<ul style=\"list-style-type: disc;\">\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise intensity holds the key to your fat burning future. </em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise allows ENJOYMENT of “sometimes’ food.</em></strong></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><strong><em>Exercise most certainly helps your ability to manage lifestyle sh^t!</em></strong></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #008080;\"> </span></h4>\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h3 style=\"text-align: center;\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"><span style=\"color: #ffffff;\"><em><strong>TAKE ME TO PART 2 - DETERMINING YOUR IDEAL EXERCISE DOSE</strong></em></span></a></h3>\r\n<div align=\"center\"><a href=\"http://balancehealthprograms.com.au/part-2-determining-your-ideal-intensity-dose/\"> </a></div></blockquote>','PART 1 – BUILDING YOUR AEROBIC BASE & INCREASING YOUR FAT BURNING CAPACITY.','','inherit','closed','closed','','2989-revision-v1','','','2016-06-27 06:11:00','2016-06-27 06:11:00','',2989,'http://balancehealthprograms.com.au/2989-revision-v1/',0,'revision','',0),(3250,2,'2016-06-27 06:12:14','2016-06-27 06:12:14','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Well, consider this your most basic starting program.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #993366;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #993366;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #993366;\"><b>T</b></span>ime – 18min - 20mins +</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #993366;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> - a days rest between is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your preferred fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic exercise</span>, while, if time permits, I\'d love if 30 minutes and beyond be possible.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally \'exercise\' for you right now means maintaining an fairly even consistent pace, while policing your hardest effort below your AZ threshold.  Your selected discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, swimming etc) must be rhythmic and consistent - this sadly rules out golf, x-training, hard-core sin classes, or punching things.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold would be great, I\'ve found the 2 formula\'s below to be every bit as accurate.</span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart effort (rate).</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse!</a></span></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So, basically warm up yourself up, then pick up your pace a little, but know you\'re still well in control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-27 06:12:14','2016-06-27 06:12:14','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3251,2,'2016-06-27 06:14:39','2016-06-27 06:14:39','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If above represents your goals consider below your most basic starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> - a days rest between is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your preferred fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic exercise</span>, while, if time permits, I\'d love if 30 minutes and beyond be possible.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally \'exercise\' for you right now means maintaining an fairly even consistent pace, while policing your hardest effort below your AZ threshold.  Your selected discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, swimming etc) must be rhythmic and consistent - this sadly rules out golf, x-training, hard-core sin classes, or punching things.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold would be great, I\'ve found the 2 formula\'s below to be every bit as accurate.</span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart effort (rate).</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse!</a></span></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So, basically warm up yourself up, then pick up your pace a little, but know you\'re still well in control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-27 06:14:39','2016-06-27 06:14:39','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3252,2,'2016-06-27 06:16:42','2016-06-27 06:16:42','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If above represents your goals consider below your most basic starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> - a days rest between each workout is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your preferred fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic exercise</span>, while, if time permits, I\'d love if 30 minutes and beyond be possible.</em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally \'exercise\' for you right now means maintaining an fairly even consistent pace, while policing your hardest effort below your AZ threshold.  Your selected discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, swimming etc) must be rhythmic and consistent - this sadly rules out golf, x-training, hard-core sin classes, or punching things.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold would be great, I\'ve found the 2 formula\'s below to be every bit as accurate.</span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart effort (rate).</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse!</a></span></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So, basically warm up yourself up, then pick up your pace a little, but know you\'re still well in control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-27 06:16:42','2016-06-27 06:16:42','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3254,2,'2016-06-27 06:23:37','2016-06-27 06:23:37','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If above represents your goals consider below your most basic starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> - a days rest between each workout is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However </span> if time permits, please know the more you can log the better.  Remember this is all performed your YOUR easy effort - making it pain free.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' for you at your current fitness level means maintaining an even consistent pace, while policing your hardest effort <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold would be great, I\'ve found the 2 formula\'s below to be every bit as accurate.</span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart effort (rate).</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse!</a></span></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So, basically warm up yourself up, then pick up your pace a little, but know you\'re still well in control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-27 06:23:37','2016-06-27 06:23:37','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3253,2,'2016-06-27 06:23:21','2016-06-27 06:23:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If above represents your goals consider below your most basic starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> - a days rest between each workout is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However </span> if time permits, please know the more you can log the better.  Remember this is all performed your YOUR easy effort - making it pain free.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"color: #993300;\">Finally, know that \'exercising\' for you at your current fitness level means maintaining an even consistent pace, while policing your hardest effort </span><span style=\"text-decoration: underline;\">below</span><span style=\"color: #993300;\"> your AZ threshold (see part 3).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.</span></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold would be great, I\'ve found the 2 formula\'s below to be every bit as accurate.</span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart effort (rate).</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<span style=\"color: #993366;\"><a style=\"color: #993366;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse!</a></span></blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So, basically warm up yourself up, then pick up your pace a little, but know you\'re still well in control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-27 06:23:21','2016-06-27 06:23:21','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3255,2,'2016-06-27 06:26:38','2016-06-27 06:26:38','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If above represents your goals consider below your most basic starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> - a days rest between each workout is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However </span> if time permits, please know the more you can log the better.  Remember this is all performed your YOUR easy effort - making it pain free.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' for you at your current fitness level means maintaining an even consistent pace, while policing your hardest effort <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold test would be great, I\'ve found the 2 formula\'s below to be every bit as accurate - particularly for those with no interest in making the next Olympic team. </span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So, basically warm up yourself up, then pick up your pace a little, but know you\'re still well in control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-27 06:26:38','2016-06-27 06:26:38','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3256,2,'2016-06-27 06:27:36','2016-06-27 06:27:36','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If the list above represents your goals consider below your most basic starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> - a days rest between each workout is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However </span> if time permits, please know the more you can log the better.  Remember this is all performed your YOUR easy effort - making it pain free.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' for you at your current fitness level means maintaining an even consistent pace, while policing your hardest effort <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold test would be great, I\'ve found the 2 formula\'s below to be every bit as accurate - particularly for those with no interest in making the next Olympic team. </span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So, basically warm up yourself up, then pick up your pace a little, but know you\'re still well in control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-27 06:27:36','2016-06-27 06:27:36','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3257,2,'2016-06-27 06:33:26','2016-06-27 06:33:26','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If the list above represents your goals consider below your most basic starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> - a days rest between each workout is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However </span> if time permits, please know the more you can log the better.  Remember this is all performed your YOUR easy effort - making it pain free.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' for you at your current fitness level means maintaining an even consistent pace, while policing your hardest effort <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold test would be great, I\'ve found the 2 formula\'s below to be every bit as accurate - particularly for those with no interest in making the next Olympic team. </span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-27 06:33:26','2016-06-27 06:33:26','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3258,2,'2016-06-27 06:43:59','2016-06-27 06:43:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/ImVtV6tDNmM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Section 1 - YOUR WEEKLY EXERCISE DOSE!</strong></span></h3>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Lets say you haven\'t exercised regularly for some time and your goals are simply:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>To increase your daily mental &amp; physical energy,<img class=\"alignright size-medium wp-image-3628\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/runnnnn9-300x191.jpg\" alt=\"runnnnn9\" width=\"300\" height=\"191\" /></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>De-stress a little,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Avoid illness,</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your shape, or</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Drop a little unnecessary weight.</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>If the list above represents your goals consider below your most basic starting model.</strong></span></h4>\r\n<blockquote>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>F</b></span>requency – 3-7/7</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>I</b></span>ntensity<b> </b><b>–</b><b> your AZ 70-83%</b></span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ime – 18min - 20mins +</span></em></h5>\r\n<h5><em><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><b>T</b></span>ype – Rhythmic &amp; Continuous</span></em></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What does this mean?</strong></span></h4>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Schedule into your busy week a minimum of <span style=\"text-decoration: underline;\">3 sessions per week</span> - a days rest between each workout is usually best.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em><span style=\"text-decoration: underline;\">Do NOT exceed YOUR AZ</span> threshold (see below).  This is the point of switching from stored fat to sugar as your dominant fuel source.<img class=\"alignright size-medium wp-image-3623\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/heart-rate-459226_960_720-300x212.jpg\" alt=\"heart-rate-459226_960_720\" width=\"300\" height=\"212\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>We\'ll require a <span style=\"text-decoration: underline;\">minimum of 18 minutes of aerobic rhythmic exercise.  However </span> if time permits, please know the more you can log the better.  Remember this is all performed your YOUR easy effort - making it pain free.  </em></span></h5>\r\n</li>\r\n</ul>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Finally, know that \'exercising\' for you at your current fitness level means maintaining an even consistent pace, while policing your hardest effort <span style=\"text-decoration: underline;\">below</span> your AZ threshold (see part 3).  Your selected exercise discipline (walking, running, rowing, cycling, x-trainer, mowing the lawn, or swimming etc) must be rhythmic and consistent, which, sadly for now, rules out golf (as an exercise choice that is), x-training, hard-core spin classes, punching things, or dragging semi-trailer tyres up hills.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Section 2 - DETERMINE YOUR AZ THRESHOLD</strong></span></h3>\r\n&nbsp;\r\n<h4><em><span style=\"color: #008080;\">While a full treadmill based lactate threshold test would be great, I\'ve found the 2 formula\'s below to be every bit as accurate - particularly for those with no interest in making the next Olympic team. </span></em></h4>\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Remember the number (# ) we\'re looking for below is your maximum exercising effort.  It will be expressed in beats per minute - a measurement of heart rate effort.</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 1 - SELF ASSESSMENT</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: A Heart rate monitor is best, but calculating your heart rate manually still works.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Click to: \'<a style=\"color: #ffffff;\" href=\"https://www.youtube.com/watch?v=m0iGwD_EEXI\">How to manually take your pulse\'</a></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">10 mins @ your perceived 50% (100% is \'your\' maximum effort <img class=\"alignright size-medium wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"300\" height=\"194\" />for 20 minutes)</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ 70%</span></h5>\r\n<h5><span style=\"color: #ffffff;\">5 mins @ your 100% = BPM (beats per minute)?</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Now calculate: 70% &amp; 83% = this is \'your\' AZ (Aerobic Zone).</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>So it goes like this;  warm up yourself up, pick up your pace a little, but maintain total control , then step it up to \'your\' uncomfortable effort pace.  This is holding an effort that feels unsustainable for any longer than 5 minutes (for you), and, usually, feels darn right awful.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Do NOT exceed your top number (your 83%), but pick up your effort enough to register at least the bottom number (your 70%).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now, hang out in this zone for a minimum of 18 minutes, however, the more you give me, the better.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Option 2 - LIFESTYLE ANALYSIS METHOD (LAM)</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #993366;\"><span style=\"color: #008080;\">What you\'ll need</span>: Nothing more than honesty!  I personally tend to favour this method as it has been frightfully accurate for hundreds of my clients.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #000000;\"><strong>The Formula</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">183 – Age = BPM</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Major illness in the last 10 years&gt; - 6</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Haven’t exercised regularly for 10 yrs &gt; - 3<img class=\"alignright wp-image-3626\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/Heart_Beating_Animation-300x233.gif\" alt=\"Heart_Beating_Animation\" width=\"375\" height=\"291\" /></span></h5>\r\n<h5><span style=\"color: #ffffff;\">Suffer more than 1 cold or flu per year &gt; - 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you feel your challenged with lifestyle stress &gt; -3</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you have exercised regularly in last 5 years &gt; + 5</span></h5>\r\n<h5><span style=\"color: #ffffff;\">If you’ve exercised free of injury in last 5 years &gt; + 2</span></h5>\r\n<h5><span style=\"color: #ffffff;\">What is your number? in BPM.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>This represents your \'hardest\' exercise intensity (for your fat building phase)</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Now deduct 13 (your bottom number) to give you your Aerobic Zone (AZ).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>The question most up for discussion is the question on stress - your \'perceived\' lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Perhaps ask your partner, your boss, perhaps even your kids.  But know this, if you really are under the pump then please don\'t amplify further stress hormones by exercising too hard - for you right now.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Rules:</strong></span></h4>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">Again, spend all day in the zone if possible.</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Yes, I am aware you can press harder, yes, I\'m aware you\'re a <img class=\"alignright size-medium wp-image-3624\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/fitness-629647_960_720-200x300.jpg\" alt=\"fitness-629647_960_720\" width=\"200\" height=\"300\" />\r\nlittle bored, yes, I\'m aware you were a rock star at High School, but hey, for now, \'BACK IT OFF\'</span></h5>\r\n<h5><span style=\"color: #ffffff;\">Re-program your fat burning default system, then we\'ll play ball.</span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/9AkX19J_H-4\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-3-assessing-your-increasing-aerobic-capacity/\">TAKE ME TO PART 3 - ASSESSING YOUR INCREASING AEROBIC BASE</a></strong></em></span></h3>\r\n</blockquote>','PART 2 - DETERMINING YOUR IDEAL INTENSITY DOSE!','','inherit','closed','closed','','2991-revision-v1','','','2016-06-27 06:43:59','2016-06-27 06:43:59','',2991,'http://balancehealthprograms.com.au/2991-revision-v1/',0,'revision','',0),(3259,2,'2016-06-27 06:50:01','2016-06-27 06:50:01','<h1><span style=\"color: #993366;\"><em><strong>PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/yFC4hDtGSmk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why assess your progress?</strong></span></h3>\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Maintains motivation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Goal setting benefits - like reaching your ideal health, weight or athletic performance (particularly endurance interests).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Improves body awareness.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Can highlight possible looming health concerns.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Motivate a change in program - particularly it\'s not working.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Encourage consistency of training - I am convinced most people do not spend the necessary time building and developing their aerobic base.  Most seem to push too hard too soon, well before their engine can tolerant harder work. </em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How do know if you\'re improving?</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>and,</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Increasing your aerobic capacity and favouring \'more\' stored fat for energy?</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Your shape changes - particularly around the waist (assess your girths with a belt or tape measure).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Your weight (can) change - while a \'good\' measuring tool, I place more emphasis <img class=\"alignright wp-image-3650\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/person-731243_960_720-300x200.jpg\" alt=\"person-731243_960_720\" width=\"344\" height=\"229\" />on shape &amp; well being.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll likely be sleeping better - while I don\'t promote sleeping Apps or Health watches, they can offer you feedback on (possible) sleep quality.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll often beat your waking alarm by 30 minutes yet not feel tired.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Exercise becomes easier? More so, you can work harder.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll find yourself with seemingly endless energy right throughout your day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Without question my experience has most clients perceiving less lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll rarely suffer from ill-gut health, commonly because you\'ll lose interest in refined sugars and modified food.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Your test of truth - Your TimeTrial test.</strong></span></h3>\r\n<h3></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SBFByswgf_I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong>Details</strong></h5>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Know your AZ - we need to know your switch over point in beats per minute - eg mine is 141 bpm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>For best results invest in a heart rate monitor - Garmin and Polar are most popular.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Design a test you can perform every week, preferably at the same time of day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>A simple out an back, flattish course is often best.  You could any form of gym cardio equipment as long as it can measure your output and time.  Swimming is <img class=\"alignright wp-image-3653\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/finin.jpg\" alt=\"finin\" width=\"317\" height=\"210\" />more difficult to police your AZ top, but perceived effort could still be used effectively.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The distance is irrelevant but design an uninterrupted course - eg traffic lights.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Give yourself a short 3-5 min super easy warm up - eg jogging or bouncing on the spot, a few spinal strength exercises.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Complete your course as fast as possible but do not exceed your AZ top.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Push it right to your limit - remember conditions can change from week to week - eg weather (heat &amp; wind), how you slept, gut health, motivation, lifestyle stress etc.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Record your finishing time &amp; weight - eg 34.38 &amp; 81.3kgs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Don\'t lose faith in the system if you are slower in a given week - consistency and patience is key.</em></span></h5>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><strong><em><span style=\"color: #ff0000;\">Example</span></em></strong></h5>\r\n<img class=\"wp-image-3655 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/mary-tt-1-300x135.jpg\" alt=\"mary tt\" width=\"431\" height=\"194\" />\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Interpreting results</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Reducing your finishing time at the same output (your AZ top) indicates \'fat burning\'.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is likely your weight will also be leading towards your ideal weight for life - for those not starting at their best weight.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely your technique, your form, will have also improved economy - this is a good thing!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is unusual to record a both drop in finishing time and weight and still be drawn towards modified food options.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When your finishing time plateaus - usually around week 6-8 - throw in shorter intervals of 10-15 beats over your AZ top throughout your exercise &amp; training week - but be sure to give yourself a day\'s rest between thump sets. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A healthy plateau usually means you\'re burning fat efficiently and your body can now tolerate more demanding sessions - and avoid breaking down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Summary of \'Fat Burning for Life\' Principles.</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Exercise at your conversational pace until to is perceived as super easy.<img class=\"alignright wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"323\" height=\"209\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Then, and only then step it up.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Favour slow energy release foods like \'good\' fats, a variety of protein options, loads of veg, a few starchy carbs like root veg, rice, even wholemeal bread full of bits, fruit of the season, enjoy alcohol in moderation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Laugh lots.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-acknowledging-when-its-time-to-back-off/\">TAKE ME TO PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF</a></strong></em></span></h3>\r\n</blockquote>','PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY','','inherit','closed','closed','','2993-revision-v1','','','2016-06-27 06:50:01','2016-06-27 06:50:01','',2993,'http://balancehealthprograms.com.au/2993-revision-v1/',0,'revision','',0),(3260,2,'2016-06-27 07:17:58','2016-06-27 07:17:58','<h1><span style=\"color: #993366;\"><em><strong>PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/yFC4hDtGSmk\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Why assess your progress?</strong></span></h3>\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Maintains motivation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Goal setting benefits - like reaching your ideal health, weight or athletic performance (particularly endurance interests).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Improves body awareness.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Can highlight possible looming health concerns.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Motivate a change in program - particularly it\'s not working.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Encourage consistency of training - I am convinced most people do not spend the necessary time building and developing their aerobic base.  Most seem to push too hard too soon, well before their engine can tolerant harder work. </em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>How do know if you\'re improving?</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>and,</strong></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong>Increasing your aerobic capacity and favouring \'more\' stored fat for energy?</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Your shape changes - particularly around the waist (assess your girths with a belt or tape measure).</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Your weight (can) change - while a \'good\' measuring tool, I place more emphasis <img class=\"alignright wp-image-3650\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/person-731243_960_720-300x200.jpg\" alt=\"person-731243_960_720\" width=\"344\" height=\"229\" />on shape &amp; well being.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll likely be sleeping better - while I don\'t promote sleeping Apps or Health watches, they can offer you feedback on (possible) sleep quality.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll often beat your waking alarm by 30 minutes yet not feel tired.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Exercise becomes easier? More so, you can work harder.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll find yourself with seemingly endless energy right throughout your day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Without question my experience has most clients perceiving less lifestyle stress.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>You\'ll rarely suffer from ill-gut health, commonly because you\'ll lose interest in refined sugars and modified food.</em></span></h5>\r\n</li>\r\n</ul>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Your test of truth - Your TimeTrial test.</strong></span></h3>\r\n<h3></h3>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SBFByswgf_I\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h5><strong>Details</strong></h5>\r\n<blockquote>\r\n<ol>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Know your AZ - we need to know your switch over point in beats per minute - eg mine is 141 bpm.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>For best results invest in a heart rate monitor - Garmin and Polar are most popular.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Design a test you can perform every week, preferably at the same time of day.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>A simple out an back, flattish course is often best.  You could any form of gym cardio equipment as long as it can measure your output and time.  Swimming is <img class=\"alignright wp-image-3653\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/finin.jpg\" alt=\"finin\" width=\"317\" height=\"210\" />more difficult to police your AZ top, but perceived effort could still be used effectively.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>The distance is irrelevant but design an uninterrupted course - eg traffic lights.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Give yourself a short 3-5 min super easy warm up - eg jogging or bouncing on the spot, a few spinal strength exercises.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Complete your course as fast as possible but do not exceed your AZ top.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Push it right to your limit - remember conditions can change from week to week - eg weather (heat &amp; wind), how you slept, gut health, motivation, lifestyle stress etc.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Record your finishing time &amp; weight - eg 34.38 &amp; 81.3kgs.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\"><em>Don\'t lose faith in the system if you are slower in a given week - consistency and patience is key.</em></span></h5>\r\n</li>\r\n</ol>\r\n</blockquote>\r\n<h5></h5>\r\n<h5><strong><em><span style=\"color: #ff0000;\">Example</span></em></strong></h5>\r\n<img class=\"wp-image-3655 aligncenter\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/mary-tt-1-300x135.jpg\" alt=\"mary tt\" width=\"431\" height=\"194\" />\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>Interpreting results</strong></em></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Reducing your finishing time while performed at the same output (your AZ top -HR) indicates efficient \'fat burning\'.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is likely your weight will also be drifting towards your ideal weight for life - for those not starting at their best weight.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It\'s likely your (running) technique, your form, has improved - making it more economical - this is a good thing!</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>It is unusual to record both drop in your finishing time and a drop in unnecessary weight yet still be drawn towards modified (and negative) food options.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>When your finishing time plateaus (see Mary\'s TT results above - Week\'s 7-8) - which is common with consistent training around weeks 6-8 - throw in shorter and harder intervals of 10-15 beats over your AZ top throughout your exercise &amp; training week - but be sure to give yourself a day\'s rest between these harder over threshold sessions. </em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>A healthy plateau usually means you\'re now favouring more burning fat efficiently and your body can now tolerate more demanding sessions - and avoid breaking down.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>Summary of \'Fat Burning for Life\' Principles.</strong></span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Exercise at \'your\' conversational pace which is perceived to be \'easy\'<img class=\"alignright wp-image-3625\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/banner-1133772_960_720-300x194.jpg\" alt=\"banner-1133772_960_720\" width=\"323\" height=\"209\" /></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Only when you have been healthy for month\'s on end, un-injured for month\'s on end, are sleeping consistently well, you are fairly close to your ideal weight, your TimeTrial time has reduced considerably, and you\'re actually looking forward to your workouts, then, and only then, step up your efforts.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Failure to comply with these simple principles classically results in <span style=\"text-decoration: underline;\">injury, illness, fluctuating weight and a poor performance (race)</span>.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Favour slow energy releasing foods like \'good\' fats, a variety of protein options, loads of veg, a few starchy carbs like; root veg, rice, even wholemeal bread - the one with full of bits, fruit of the season, and you can still enjoy alcohol in moderation.</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>And remember to Laugh lot........and lots.</em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-4-acknowledging-when-its-time-to-back-off/\"><span style=\"color: #ffffff;\">TAKE ME TO PART 4 - ACKNOWLEDGING WHEN IT\'S TIME</span> TO BACK IT OFF</a></strong></em></span></h3>\r\n</blockquote>','PART 3 - ASSESSING YOUR INCREASING AEROBIC CAPACITY','','inherit','closed','closed','','2993-revision-v1','','','2016-06-27 07:17:58','2016-06-27 07:17:58','',2993,'http://balancehealthprograms.com.au/2993-revision-v1/',0,'revision','',0),(3261,2,'2016-07-01 03:02:49','2016-07-01 03:02:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4a - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!</strong></em></span></h1>\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n<blockquote>\n<h5 style=\"text-align: center;\"></h5>\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\n&nbsp;\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\n&nbsp;\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\n&nbsp;\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\">Before I focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\n&nbsp;\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle interests - family, work &amp; social</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\n</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\n</blockquote>\n&nbsp;\n\n&nbsp;\n<h4></h4>\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\n<em> </em>\n\n<em> </em>\n<ol>\n	<li>\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\n</li>\n</ol>\n<blockquote>\n<h5></h5>\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\n</blockquote>\n<span style=\"color: #003366;\"><em> </em></span>\n\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\n&nbsp;\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\n&nbsp;\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\n<em> </em>\n<blockquote>\n<h4><span style=\"color: #00ffff;\"><strong><em>What could you do post harder training sessions? </em></strong></span></h4>\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section. </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed. </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\n</blockquote>\n<em> </em>\n\n&nbsp;\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\n<em> </em>\n\n&nbsp;\n\n<em> </em>\n<blockquote>\n<h4><span style=\"color: #00ffff;\"><strong><em>What you could do post harder training sessions?</em></strong></span></h4>\n<em> </em>\n<h5><span style=\"color: #ffffff;\"><em>Consider using the \'free\' App PZIZZ.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep. <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"207\" height=\"207\" /> </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>I would also consider exercising very much in your AZ (Aerobic Zone) only.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\n</blockquote>\n<em> </em>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<ol start=\"2\">\n	<li>\n<h4><span style=\"color: #993366;\"><strong><em> Uncharacteristic (behavioural) intolerance – particularly from 3-8pm.</em></strong></span></h4>\n</li>\n</ol>\n<h5><em> </em></h5>\n<h5><span style=\"color: #00ffff;\"><em>Meaning, over-training leaves you so tired your (emotional) battery is empty post lunchtime.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em><span style=\"color: #008080;\"><strong>While negative defaults</strong> like;</span><img class=\"  wp-image-3281 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar-300x225.jpg\" alt=\"bar\" width=\"272\" height=\"204\" /></em></span></h5>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Excessive alcohol (particularly before sleep), </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></h5>\n</li>\n</ul>\n<h5><span style=\"color: #008080;\"><em><strong> are classically inviting <span style=\"font-size: 16px; line-height: 1.5;\">when one’s perception of lifestyle stress is all encumbering, eventually these choices will further contribute to uncharacteristic decisions. </span></strong></em></span></h5>\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\n<h5><span style=\"color: #008080;\"><em> </em></span></h5>\n<h4></h4>\n<h4><span style=\"color: #993366;\"><strong><em>What you could do to improve your emotional energy? </em></strong></span></h4>\n<em> </em>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing <span style=\"text-decoration: underline;\">fats</span> &amp; protein - as listed in the Food section.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\n</em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\n</li>\n</ul>\n<em> </em>\n\n&nbsp;\n<ol start=\"3\">\n	<li>\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\n</li>\n</ol>\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #00ffff;\"><em>If you’re repeatedly complaining about a niggle that just won’t go away.</em></span></h5>\n<h5><span style=\"color: #00ffff;\"><em>You’ve sort medical advice and treatment.<img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" /></em></span></h5>\n<h5><span style=\"color: #00ffff;\"><em>It has you confused</em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>Perhaps it’s time to back off your intensity, increase your rest, and consider x-training.  </em></span></h5>\n<h5><span style=\"color: #ffffff;\"><em>The human body is designed to recover, and, for the most part, it will if we give it a chance. </em></span></h5>\n</blockquote>\n<span style=\"color: #99cc00;\"><em><strong> </strong></em></span>\n<h4></h4>\n<h4></h4>\n<h4></h4>\n<h4><span style=\"color: #993366;\"><strong><em>What you could do to improve healing?</em></strong></span></h4>\n<em> </em>\n<ul>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>In time return slowly to your most ideal intensity.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  </em></span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #008080;\"><em>Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\n</li>\n</ul>\n<em> </em>\n\n&nbsp;\n<blockquote>\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\n</blockquote>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h3 style=\"text-align: center;\"><span style=\"color: #993300;\"><em><strong><a style=\"color: #993300;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 4b - </a>HOW TO STEPS THINGS UP</strong></em></span></h3>\n</blockquote>','PART 4a - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-autosave-v1','','','2016-07-01 03:02:49','2016-07-01 03:02:49','',2995,'http://balancehealthprograms.com.au/2995-autosave-v1/',0,'revision','',0),(3262,2,'2016-06-27 07:39:15','2016-06-27 07:39:15','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>When is it time to back it off – exercise that is?</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Below are 3 classic ‘signs &amp; symptoms’ triggering a time to back off your exercise volume, intensity or type. </strong></span></h4>\r\n<em>  </em>\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><span><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I love to spend 2 minutes post session with my legs up and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to anything but Triple M radio.  I would also take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 07:39:15','2016-06-27 07:39:15','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3263,2,'2016-06-27 08:17:54','2016-06-27 08:17:54','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>When is it time to back it off – exercise that is?</strong></em></span></h3>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Below are 3 classic ‘signs &amp; symptoms’ triggering a time to back off your exercise volume, intensity or type. </strong></span></h4>\r\n<em>  </em>\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:17:54','2016-06-27 08:17:54','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3264,2,'2016-06-27 08:24:56','2016-06-27 08:24:56','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><em>When is it time to back off your intensity?</em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><em>When is it time drop your training volume?<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><em>When is it time to simply rest?</em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><em>When is it time to perhaps select something new?</em></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Below are 3 classic ‘signs &amp; symptoms’ triggering a time to back off your exercise volume, intensity or type. </strong></span></h4>\r\n<em>  </em>\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:24:56','2016-06-27 08:24:56','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3265,2,'2016-06-27 08:25:51','2016-06-27 08:25:51','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>Below are 3 classic ‘signs &amp; symptoms’ triggering a time to back off your exercise volume, intensity or type. </strong></span></h4>\r\n<em>  </em>\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:25:51','2016-06-27 08:25:51','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3266,2,'2016-06-27 08:41:19','2016-06-27 08:41:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms you should consider.  </span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days </strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"></h4>\r\n<em>  </em>\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:41:19','2016-06-27 08:41:19','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3267,2,'2016-06-27 08:47:32','2016-06-27 08:47:32','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should consider.  </span></h3>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<em>  </em>\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:47:32','2016-06-27 08:47:32','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3269,2,'2016-06-27 08:50:20','2016-06-27 08:50:20','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should consider.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<em>  </em>\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:50:20','2016-06-27 08:50:20','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3268,2,'2016-06-27 08:48:17','2016-06-27 08:48:17','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should consider.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<em>  </em>\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:48:17','2016-06-27 08:48:17','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3270,2,'2016-06-27 08:51:00','2016-06-27 08:51:00','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<em>  </em>\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></span></strong></h4>\r\n<h4 style=\"text-align: center;\"></h4>\r\n<h4 style=\"text-align: center;\"><strong><span style=\"color: #333399;\"><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></span></strong></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #333399;\"><em><strong><a style=\"color: #333399;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:51:00','2016-06-27 08:51:00','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3271,2,'2016-06-27 08:52:19','2016-06-27 08:52:19','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<em>  </em>\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:52:19','2016-06-27 08:52:19','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3272,2,'2016-06-27 08:55:47','2016-06-27 08:55:47','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<em>  </em>\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:55:47','2016-06-27 08:55:47','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3273,2,'2016-06-27 08:56:57','2016-06-27 08:56:57','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<em>  </em>\r\n<ol>\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:56:57','2016-06-27 08:56:57','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3274,2,'2016-06-27 08:58:54','2016-06-27 08:58:54','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 ; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 08:58:54','2016-06-27 08:58:54','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3275,2,'2016-06-27 09:00:51','2016-06-27 09:00:51','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><strong>Meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to quality REM – until your final 30 minutes of allocated sleep time (damn it).  Or, <img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"178\" height=\"159\" />while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of sleep time.</span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<em> </em>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended exercise session performed for the first time (as in duration).  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, it is common all this neural firing will remain on hyper-drive for some time post workout.  This of course will settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   First up all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in  increased (body) temperature struggling to cool itself.  Also gut instability will likely influence poor sleep, again a result of gut balance being challenged of shut down during harder efforts.  </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 09:00:51','2016-06-27 09:00:51','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3276,2,'2016-06-27 09:29:23','2016-06-27 09:29:23','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What could you do post first up harder sessions? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider my recovery (de-stressing) tips in the <span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a></span> section.  Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- actives nerves.  I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n<em> </em>\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 09:29:23','2016-06-27 09:29:23','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3277,2,'2016-06-27 09:36:18','2016-06-27 09:36:18','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 09:36:18','2016-06-27 09:36:18','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3278,2,'2016-06-27 09:36:43','2016-06-27 09:36:43','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO IT BACK OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 09:36:43','2016-06-27 09:36:43','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3279,2,'2016-06-27 09:37:55','2016-06-27 09:37:55','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Consider using the \'free\' App PZIZZ.  This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep.  It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  I would also consider exercising very much in your AZ (Aerobic Zone) <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"108\" height=\"108\" />only.  Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 09:37:55','2016-06-27 09:37:55','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3280,2,'2016-06-27 09:52:59','2016-06-27 09:52:59','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n&nbsp;\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What you could do post harder training sessions?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider using the \'free\' App PZIZZ.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep. <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"207\" height=\"207\" /> </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I would also consider exercising very much in your AZ (Aerobic Zone) only.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> Uncharacteristically intolerant – particularly from 3-8pm.</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n<em> </em>\r\n<blockquote>\r\n<h5><span style=\"color: #008080;\"><span style=\"color: #ffffff;\"><strong>Negative defaults</strong> - While excessive alcohol (particularly before sleep), modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and pick me up hits like <img class=\"alignright wp-image-2760\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/brainnnn-223x300.jpg\" alt=\"brainnnn\" width=\"147\" height=\"198\" />energy drinks or a 5<sup>th</sup> coffee are classically inviting when one’s perception of lifestyle stress is all encumbering.  However, now is most certainly a time to avoid these choices.</span><em>\r\n</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h5><span style=\"color: #008080;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n<h5><em> </em></h5>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 09:52:59','2016-06-27 09:52:59','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3281,2,'2016-06-27 10:10:16','2016-06-27 10:10:16','','bar','','inherit','closed','closed','','bar','','','2016-06-27 10:10:16','2016-06-27 10:10:16','',2995,'http://balancehealthprograms.com.au/wp-content/uploads/bar.jpg',0,'attachment','image/jpeg',0),(3282,2,'2016-06-27 10:10:31','2016-06-27 10:10:31','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n&nbsp;\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What you could do post harder training sessions?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider using the \'free\' App PZIZZ.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep. <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"207\" height=\"207\" /> </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I would also consider exercising very much in your AZ (Aerobic Zone) only.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Uncharacteristic (behavioural) intolerance – particularly from 3-8pm.</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<h5><em> </em></h5>\r\n<h5><span style=\"color: #008080;\">Meaning over-training leaves you so tired your (emotional) battery is empty post lunchtime.  </span></h5>\r\n<h5><span style=\"color: #008080;\"><strong>While negative defaults</strong> like;<img class=\" size-medium wp-image-3281 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar-300x225.jpg\" alt=\"bar\" width=\"300\" height=\"225\" /></span></h5>\r\n<ul>\r\n	<li><span style=\"color: #008080;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #008080;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #008080;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #008080;\"><strong> are classically inviting <span style=\"font-size: 16px; line-height: 1.5;\">when one’s perception of lifestyle stress is all encumbering, eventually these choices will further contribute to uncharacteristic decisions. </span></strong></span>\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n</blockquote>\r\n<h5><em> </em></h5>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:10:31','2016-06-27 10:10:31','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3283,2,'2016-06-27 10:11:58','2016-06-27 10:11:58','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n&nbsp;\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What you could do post harder training sessions?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider using the \'free\' App PZIZZ.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep. <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"207\" height=\"207\" /> </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I would also consider exercising very much in your AZ (Aerobic Zone) only.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Uncharacteristic (behavioural) intolerance – particularly from 3-8pm.</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<h5><em> </em></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Meaning over-training leaves you so tired your (emotional) battery is empty post lunchtime.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>While negative defaults</strong> like;<img class=\"  wp-image-3281 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar-300x225.jpg\" alt=\"bar\" width=\"272\" height=\"204\" /></em></span></h5>\r\n<ul>\r\n	<li><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><em><strong> are classically inviting <span style=\"font-size: 16px; line-height: 1.5;\">when one’s perception of lifestyle stress is all encumbering, eventually these choices will further contribute to uncharacteristic decisions. </span></strong></em></span>\r\n<h5><span style=\"color: #ffffff;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n</blockquote>\r\n<h5><em> </em></h5>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing fats &amp; protein - as listed i the Food section.  Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></h5>\r\n</blockquote>\r\n<strong><em> </em></strong>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:11:58','2016-06-27 10:11:58','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),(3284,2,'2016-06-27 10:15:03','2016-06-27 10:15:03','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!</strong></em></span></h1>\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/SYDgmV0SU24\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h5 style=\"text-align: center;\"></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to back off your intensity?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time drop your training volume?<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\"><img class=\"  wp-image-2728 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb.jpg\" alt=\"hhbhbhb\" width=\"234\" height=\"157\" /></a></em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to simply rest?</em></span></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em>When is it time to perhaps select something new?</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">Before I have focus on 3 classic signs of over-training, here is a list of symptoms (and behaviour) you should look out for.  </span></h4>\r\n&nbsp;\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Forever tired</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Little energy for lifestyle - family, work &amp; social interests</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Low sex drive</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>More than 2 colds or flu\'s per year</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A cold or flu that remains for more than 3 days <img class=\"  wp-image-2426 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stresss.jpg\" alt=\"stresss\" width=\"491\" height=\"296\" /></strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Repeated musculo-skeletal injuries</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>A belief you can train hard through an injury because you\'re receiving treatment</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself forever expressing your problems with others</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Find yourself self-diagnosing your injuries through hours spent surfing the net</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Believing a \'newly\' designed wonder injection is better than time honoured rest</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Increasing training and resting heart rate</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em>Declining results</em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Weird bad luck</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Cravings for refined sugars (junk food)</strong></em></span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #008080;\"><em><strong>Find yourself pining for (evening) alcohol</strong></em></span></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>QUICK GUIDE TO SIGNS OF OVER-TRAINING</strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Rest - take the day or week off</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>X-train - try an alternative sport<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2.jpg\"><img class=\" size-medium wp-image-2988 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Back off your intensity by 50% - yep 50%</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Train alone</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Improve your diet</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4></h4>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>The Big 3 over-training kings; Poor Sleep, Intolerance, and Repeated niggles</strong></span></h3>\r\n<em> </em>\r\n\r\n<em> </em>\r\n<ol>\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Poor sleep (and remember quality sleep is essential in reaching your healthy best)</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>Poor sleep meaning:</strong> You’re either falling asleep for 2-3 hours, then waking and never really getting back to deep sleep – until your final 30 minu<img class=\"alignright wp-image-3817\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/2000px-Complications_of_insomnia.svg-300x269.png\" alt=\"2000px-Complications_of_insomnia.svg\" width=\"165\" height=\"148\" />tes of allocated sleep time (damn it).  Or, while feeling completely exhausted you\'re struggling to fall asleep, until the final 2 hours of allocated sleep time.</em></span></h5>\r\n</blockquote>\r\n<span style=\"color: #003366;\"><em> </em></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong><em>(Possible) Reasons for poor sleep. </em></strong></span></h4>\r\n&nbsp;\r\n<h5><em><strong style=\"color: #008080;\"><span style=\"color: #993366;\">a) Excessive physical exhaustion </span></strong><span style=\"color: #008080;\">– usually a result of an extended and committed exercise session performed for the first time.  Muscles are fired by nerves, and if these nerves are asked to fire muscles for an extended period of time, and aggressively, it is common for all this neural firing to remain on hyper-drive for some time post workout.  This residual firing will of course settle in time as one\'s fitness improves, but for that first hard hit out of the season it\'s common for nerves (and brain) to upset quality sleep.   Introductory all out efforts can also effect sleep courtesy of an ill-conditioned thermo-regulation system - as in an increased (body) temperature struggling to cool itself post workout.  Gut inflammation courtesy of poor food choices (namely sports food) and super hard acidic workouts can equally influence poor sleep. </span></em></h5>\r\n&nbsp;\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>I can\'t ever remember sleeping well post an Ironman triathlon Event.</strong></em></span></h5>\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #993366;\"><strong><em><span style=\"color: #00ffff;\">What could you do post harder training sessions?</span> </em></strong></span></h4>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider my recovery (de-stressing) tips in the <a style=\"color: #ffffff;\" href=\"http://www.bpsnowyhealth.com.au/part-6-recovery-from-running-sessions/\">Born to Run</a> section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Personally I favour spending a few minutes post session with my legs elevated and my eyes closed.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I’ve also found an extended hot shower, cup of herbal tea, and listening to relaxing tunes can also de-sensitize hyper- active nerves.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I also find a small glass of red wine can relax both brain and body just before bed.  Be warned, I said a small glass - consume excessive alcohol will likely further contribute to a poor sleep.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I usually take the next day completely off all forms of training, allowing natural rest and recovery to take action.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><em><span style=\"color: #993366;\"><strong>b) Mental exhaustion</strong></span>–<span style=\"color: #008080;\"> I\'m referring to those days when lifestyle (mental &amp; emotional) challenges have taken their toll and as a result have influenced your poor sleep.  This is <img class=\"alignright wp-image-3819\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/8456188296_c28f171779_o-300x220.gif\" alt=\"8456188296_c28f171779_o\" width=\"195\" height=\"143\" />commonly as result of a taxed yet still hyperactive mind but with an inactive body not requiring necessary rest and recovery.  Trying to sleep with a tired yet semi-engaged brain while processing data or perceived \'next day\' challenges will make quality sleep even more demanding.</span></em></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong><em>What you could do post harder training sessions?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #ffffff;\"><em>Consider using the \'free\' App PZIZZ.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>This App offers up subliminal messaging (background sounds, white noise, and soothing vocals) aimed at calming the mind and influencing improved sleep. <img class=\"alignright wp-image-3816\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/download-1.jpg\" alt=\"download (1)\" width=\"207\" height=\"207\" /> </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>It offers both a power snooze feature and a more powerful ‘sleep through the night’ option.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I will list other possible forms of (mainstream) mediation in our WORK/LIFE Balance section.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>I would also consider exercising very much in your AZ (Aerobic Zone) only.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>Even a 15 minute brisk walk will usually do the trick.  I\'ve seen this offer the perfect dose for encouraging \'muscle\' rest &amp; recovery – leading to improved sleep.</em></span></h5>\r\n</blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<ol start=\"2\">\r\n	<li>\r\n<h4><span style=\"color: #993366;\"><strong><em> Uncharacteristic (behavioural) intolerance – particularly from 3-8pm.</em></strong></span></h4>\r\n</li>\r\n</ol>\r\n<h5><em> </em></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><em>Meaning over-training leaves you so tired your (emotional) battery is empty post lunchtime.  </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>While negative defaults</strong> like;<img class=\"  wp-image-3281 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar-300x225.jpg\" alt=\"bar\" width=\"272\" height=\"204\" /></em></span></h5>\r\n<ul>\r\n	<li><span style=\"color: #ffffff;\"><em>Excessive alcohol (particularly before sleep), </em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Cravings for modified food (usually a perfect marriage of refined sugar and ‘bad’ fat), and</em></span></li>\r\n	<li><span style=\"color: #ffffff;\"><em>Pick me up hits like energy drinks or a 5<sup>th</sup> coffee</em></span></li>\r\n</ul>\r\n<span style=\"color: #ffffff;\"><em><strong> are classically inviting <span style=\"font-size: 16px; line-height: 1.5;\">when one’s perception of lifestyle stress is all encumbering, eventually these choices will further contribute to uncharacteristic decisions. </span></strong></em></span>\r\n<h5><span style=\"color: #ffffff;\"><em>Erratic blood sugar balance, gut stress, and brain fog will (usually) only add to the perception and resolve of lifestyle stress.</em><em> </em></span></h5>\r\n</blockquote>\r\n<h5><em> </em></h5>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do? </em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Try a larger breakfast of ‘real’ slow energy releasing <span style=\"text-decoration: underline;\">fats</span> &amp; protein - as listed in the Food section.  </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also be conscious of your hydration status – so while increasing ever slightly your water consumption, be sure to equally add superstar ‘real’ hydrating foods like watermelon, cucumber, coconut and perhaps some slightly saltier foods like fish.\r\n</em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Also if you’re head’s all muddled up extend your ‘normal’ warm up exercising period by 20%.  </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Just take it out super easily allowing rich easily supplied oxygen the chance to balance those imbalanced hormonal marbles.  </em></span></h5>\r\n<h5><span style=\"color: #008080;\"><em>Before you know it you’ll be all fired up for more exciting exercise, while solving your sh1t and smiling again.</em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<ol start=\"3\">\r\n	<li>\r\n<h3><span style=\"color: #993366;\"><strong><em> A niggle just won’t go away!</em></strong></span></h3>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n<blockquote>\r\n<h5><em><span style=\"color: #ffffff;\">If you’re repeatedly complaining about a niggle that just won’t go away, and you’ve sort medical advice and treatment, well, perhaps it’s time to back off your intensity, increase your rest, <img class=\"alignright wp-image-3818\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2016/05/images-1-300x168.jpg\" alt=\"images (1)\" width=\"250\" height=\"140\" />and consider x-training.  The human body is designed to recover, and, for the most part, it will if we give it a chance. </span></em></h5>\r\n</blockquote>\r\n<em><strong> </strong></em>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #993366;\"><strong><em>What you could do?</em></strong></span></h4>\r\n<em> </em>\r\n<h5><span style=\"color: #008080;\"><em>Drop your AZ by 30%.  While this a huge decrease in intensity which will likely result in decreasing speed and for now, your performance, you’ll be surprised how quickly ‘things’ heal up with a little TLC.  In time return slowly to your most ideal intensity.  There is a stack of data suggesting our prime fitness and health can be maintained when performing other, more possible movement patterns.  Eg healing time of a broken arm is said to be considerably improved when continuation of lower body exercise.  Again, it all seems to come back to your daily dose of rich O2. </em></span></h5>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>All in all listen to your body.  The signs of being ‘overcooked’ are usually clear. </em></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><em>Recognising and acknowledging your imbalance is key.  Then of course take appropriate action.</em></strong></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-5-why-warming-up-correctly-is-so-critical/\">TAKE ME TO PART 5 - WHY WARMING UP IS SO CRITICAL</a></strong></em></span></h3>\r\n</blockquote>','PART 4 - ACKNOWLEDGING WHEN IT\'S TIME TO BACK IT OFF!','','inherit','closed','closed','','2995-revision-v1','','','2016-06-27 10:15:03','2016-06-27 10:15:03','',2995,'http://balancehealthprograms.com.au/2995-revision-v1/',0,'revision','',0),