(1459,2,'2014-04-22 03:47:55','2014-04-22 03:47:55','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><em id=\"__mceDel\" style=\"font-size: 1em; line-height: 1.5em;\"><strong>4 week bridging plan.</strong></em></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2><span style=\"color: #993366;\"><b>3 PART PROGRAM</b></span></h2>\r\n<h5>[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"] [tab1] <img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis</strong> [/tab1] [tab2] <img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed</strong> [/tab2] [tab3]</h5>\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><em id=\"__mceDel\"><em id=\"__mceDel\"> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</em></em></strong></h5>\r\n[/tab3] [/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 03:47:55','2014-04-22 03:47:55','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1462,2,'2014-04-22 03:58:01','2014-04-22 03:58:01','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2>3 Part Program</h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1]</strong></h5>\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed [/tab2]</strong></h5>\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3][/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 03:58:01','2014-04-22 03:58:01','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1461,2,'2014-04-22 03:57:06','2014-04-22 03:57:06','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2><span style=\"color: #993366;\"><b>3 PART PROGRAM</b></span></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1]</strong></h5>\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed [/tab2]</strong></h5>\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3][/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 03:57:06','2014-04-22 03:57:06','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1463,2,'2014-04-22 03:58:44','2014-04-22 03:58:44','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis [/tab1]</strong></h5>\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed [/tab2]</strong></h5>\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3][/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 03:58:44','2014-04-22 03:58:44','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1464,2,'2014-04-22 04:00:17','2014-04-22 04:00:17','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis </strong></h5>\r\n[/tab1]\r\n\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed </strong></h5>\r\n[/tab2]\r\n\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3]\r\n\r\n[/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 04:00:17','2014-04-22 04:00:17','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1465,2,'2014-04-22 04:01:02','2014-04-22 04:01:02','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2>3 Part Program</h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis </strong></h5>\r\n[/tab1]\r\n\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed </strong></h5>\r\n[/tab2]\r\n\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3]\r\n\r\n[/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 04:01:02','2014-04-22 04:01:02','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1466,2,'2014-04-22 04:03:48','2014-04-22 04:03:48','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n<h2><span style=\"color: #993366;\"><b>3 Part Program</b></span></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis </strong></h5>\r\n[/tab1]\r\n\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed </strong></h5>\r\n[/tab2]\r\n\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3]\r\n\r\n[/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 04:03:48','2014-04-22 04:03:48','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1467,2,'2014-04-22 04:05:11','2014-04-22 04:05:11','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><b>3 Part Program</b></span></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis </strong></h5>\r\n[/tab1]\r\n\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed </strong></h5>\r\n[/tab2]\r\n\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3]\r\n\r\n[/tabs]','THE FREE FALLIN RUNNING METHOD','','inherit','closed','open','','653-revision-v1','','','2014-04-22 04:05:11','2014-04-22 04:05:11','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1468,2,'2014-04-22 04:05:45','2014-04-22 04:05:45','https://www.youtube.com/watch?v=mLRAFCR5oi0\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><b>3 Part Program</b></span></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis </strong></h5>\r\n[/tab1]\r\n\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed </strong></h5>\r\n[/tab2]\r\n\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3]\r\n\r\n[/tabs]','THE FREE FALLIN RUNNING EFFICIENCY PROGRAM','','inherit','closed','open','','653-revision-v1','','','2014-04-22 04:05:45','2014-04-22 04:05:45','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1469,2,'2014-04-22 04:06:29','2014-04-22 04:06:29','<p style=\"text-align: center;\">https://www.youtube.com/watch?v=mLRAFCR5oi0</p>\r\n\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><b>3 Part Program</b></span></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis </strong></h5>\r\n[/tab1]\r\n\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed </strong></h5>\r\n[/tab2]\r\n\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3]\r\n\r\n[/tabs]','THE FREE FALLIN RUNNING EFFICIENCY PROGRAM','','inherit','closed','open','','653-revision-v1','','','2014-04-22 04:06:29','2014-04-22 04:06:29','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1470,2,'2014-04-22 04:13:15','2014-04-22 04:13:15','<iframe src=\"//www.youtube.com/embed/mLRAFCR5oi0\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><b>3 Part Program</b></span></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis </strong></h5>\r\n[/tab1]\r\n\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed </strong></h5>\r\n[/tab2]\r\n\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3]\r\n\r\n[/tabs]','THE FREE FALLIN RUNNING EFFICIENCY PROGRAM','','inherit','closed','open','','653-revision-v1','','','2014-04-22 04:13:15','2014-04-22 04:13:15','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1471,2,'2014-04-22 04:14:09','2014-04-22 04:14:09','<div align=\"center\"><iframe src=\"//www.youtube.com/embed/mLRAFCR5oi0\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><b>3 Part Program</b></span></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis </strong></h5>\r\n[/tab1]\r\n\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed </strong></h5>\r\n[/tab2]\r\n\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3]\r\n\r\n[/tabs]','THE FREE FALLIN RUNNING EFFICIENCY PROGRAM','','inherit','closed','open','','653-revision-v1','','','2014-04-22 04:14:09','2014-04-22 04:14:09','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1472,2,'2014-04-22 04:14:32','2014-04-22 04:14:32','<div align=\"center\"><iframe src=\"//www.youtube.com/embed/mLRAFCR5oi0\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Detailed analysis of your current running form.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Education on improved running efficiency.</strong></h5>\r\n<h5><strong> <img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" />Practical application of improved running technique.</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-677\" alt=\"black_right_arrow\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/black_right_arrow.png\" width=\"10\" height=\"10\" /></strong></h5>\r\n<h5><strong>4 week bridging plan.</strong></h5>\r\n<div style=\"height: 520px;\"><img class=\"aligncenter size-full wp-image-1120\" alt=\"freefalling_overview_chart\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/freefalling_overview_chart-e1365576891539.jpg\" width=\"680\" height=\"510\" /></div>\r\n<h2><span style=\"color: #993366;\"><b>PROGRAM OUTCOMES</b></span></h2>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Functional pain free running</strong> – avoid ankle, shin, knee, thigh, hip</h5>\r\n<h5 style=\"line-height: 18px;\"><a style=\"color: #ff4b33;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/runner.jpg\"><img class=\"size-medium wp-image-1407 alignright\" alt=\"runner\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runner-300x300.jpg\" width=\"300\" height=\"300\" /></a></h5>\r\n<h5>&amp; lower back pain &amp; discomfort sustained from an inefficient running technique</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running volume</strong> – only time management should be the limiter in spending more time on your feet, not body breakdown</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Increased running speed</strong> – conditioning technique efficiency over time = faster running speed – if that’s in your interest</h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-674\" alt=\"tick\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/tick.png\" width=\"30\" height=\"30\" />Enjoy running</strong> – running shouldn\'t be a slog, or an act in self-discipline. I’ll have you looking forward to your running sessions</h5>\r\n&nbsp;\r\n<h2><span style=\"color: #993366;\"><b>3 Part Program</b></span></h2>\r\n[tabs tab1=\"Session 1\" tab2=\"Session 2\" tab3=\"Session 3\"]\r\n\r\n[tab1]\r\n<h5><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-830 alignright\" alt=\"part1session1\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1session1-224x300.jpg\" width=\"179\" height=\"240\" /><strong><span style=\"color: #993366;\">Introduction</span> – brief history of my program, discuss your running interests, followed by a quick outline of what you can expect from each session</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" /><span style=\"color: #993366;\">Video analysis of your current running technique</span> – using various angles, frame shots, slow motion, audio feedback, etc – loaded on big screen for assessment and teaching purposes</strong></h5>\r\n<h5><strong><img class=\"alignleft size-full wp-image-773\" alt=\"squarefinal\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/squarefinal.png\" width=\"13\" height=\"40\" />Consideration of classic common running technical floors using video (before &amp; after examples), PowerPoint presentations, &amp; demonstrations – with continual reference to your technique</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Consideration of efficient running technique, again using pictorials &amp; demonstrations</strong></h5>\r\n<h5><strong>You will be e-mailed all information presented in Part 1 – PPP, articles, video analysis </strong></h5>\r\n[/tab1]\r\n\r\n[tab2]\r\n<h5><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" /><img class=\" wp-image-833 alignright\" alt=\"part1sesion2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/part1sesion2-224x300.jpg\" width=\"125\" height=\"168\" />Work practically through the 3 major phases of the run stride – using drills &amp; demonstrations</h5>\r\n<ol>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Perfect postural positioning – improving your balance</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Leaning forward from the hips while maintaining improved postural balance – free fallin forward</span></strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"font-size: 12px;\">Swinging your support leg up &amp; through</span></strong></h5>\r\n</li>\r\n</ol>\r\n<h5><strong><span style=\"font-size: 16px;\">Also;</span></strong></h5>\r\n<h5><strong>o   Cushioning and timing of footfall – engaging your powerful feet</strong></h5>\r\n<h5><strong>All session information is emailed </strong></h5>\r\n[/tab2]\r\n\r\n[tab3]\r\n\r\n<img class=\" wp-image-863 alignright\" alt=\"runningdrills\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runningdrills.jpg\" width=\"223\" height=\"434\" />\r\n\r\n<img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />\r\n<h5><strong>This is THE session. Armed with my unique “Super 6 Drill Series” you will be left with no option but to run with total efficiency</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />I finish the session by increasing your running speed while taking video footage</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />We’ll analyse before and after footage and discuss changes</strong></h5>\r\n<h5><strong><img class=\"alignleft  wp-image-686\" style=\"margin-left: 9px; margin-right: 9px;\" alt=\"Square\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Square1.png\" width=\"13\" height=\"18\" />Finally we’ll discuss your 4 week bridging program</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /></strong></h5>\r\n<h5><strong>Frequency &amp; intensity</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />Demonstration of 4 classic running drills</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong><img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" /><span style=\"line-height: 24px;\">Trouble shooting </span>\r\n</strong></h5>\r\n<h5 style=\"padding-left: 60px;\"><strong> <img class=\"alignleft size-full wp-image-717\" alt=\"blksquare\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/blksquare.png\" width=\"13\" height=\"18\" />BP support</strong></h5>\r\n[/tab3]\r\n\r\n[/tabs]','THE FREE FALLIN RUNNING EFFICIENCY PROGRAM','','inherit','closed','open','','653-revision-v1','','','2014-04-22 04:14:32','2014-04-22 04:14:32','',653,'http://balancehealthprograms.com.au/653-revision-v1/',0,'revision','',0),(1820,2,'2015-01-07 22:49:21','2015-01-07 22:49:21','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" alt=\"187\" width=\"700\" height=\"467\" /></div>\r\n<h2><em><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise &amp; Running Specialist - 25 yrs</span></em></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>25 years of Coaching and Training  over 3,000 clients</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Tertiary educated in Health Science &amp; Exercise Science</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships x 2\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I have maintained over 30 clients for over 15 years</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h2><em><span style=\"color: #993366;\"><strong>BP INVESTMENT</strong></span></em></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">My 3 -Part Running Efficiency Program</span> - <em>Free Fallin</em> - 310 (excl) - each sessions run 50 -60 mins.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Gift vouchers available</span> - <em>FREE FALLIN</em> RUN EFFICIENCY COURSE.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Blood Lactate Threshold Assessment</span> - 150 (excl) - 45-60mins</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Comprehensive Health Assessment</span> - 185 (excl)\r\n</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">28 Day block training programs</span> - 125 (excl) There is no long term commitment or membership.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Training sessions with BP</span> - 75 (excl)</strong></h5>\r\n</li>\r\n</ul>\r\n<blockquote>\r\n<h5></h5>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n</blockquote>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" alt=\"runn quote\" width=\"300\" height=\"212\" /></a></p>','BIO','','inherit','closed','closed','','5-revision-v1','','','2015-01-07 22:49:21','2015-01-07 22:49:21','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1475,2,'2014-05-20 04:46:56','2014-05-20 04:46:56','<div style=\"height: 500px;\"><img class=\"alignleft size-full wp-image-1089\" alt=\"187\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/187-e1365134864537.jpg\" width=\"700\" height=\"467\" /></div>\r\n<h2><span style=\"color: #993366;\"><strong>Brad Pamp</strong> Exercise &amp; Running Specialist - 25 yrs</span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong>25 years of Coaching and Training  over 3,000 clients</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Business owner for 18 years (my studio is in King Street, Sydney CBD <a title=\"Balance Health Programs\" href=\"http://www.balancehealthprograms.com.au/\" target=\"_blank\">website</a>)</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Tertiary educated in Health Science &amp; Exercise Science</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Strength &amp; Conditioning Specialist – postural stability and endurance fitness expert</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>25+ marathons (2.45 best time) &amp; 10 Ironman triathlons, inc. Hawaii Ironman World Championships</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>Over 1500 people have completed my 3-part <i>Free Fallin</i> Running efficiency course</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong>I have maintained over 30 clients for over 15 years</strong></h5>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Please note</span> - I am not and have never been a top performing runner or triathlete myself.  Any success I may have had can be contributed to knowledge, trial &amp; error, and most importantly practice.  Continued education and practical experience allowed me to develop a formula for athletic and wellness success.  I have successfully used my formula of development on superstars through to those simply interested in moving a little to improve their health &amp; well-being.</strong></h5>\r\n<h5><strong>Importantly, if you’re unsure and a little apprehensive about making contact with me, please be assured, I am extremely approachable, relaxed, and inviting for anyone who has interest in improving their health.</strong></h5>\r\n<h5><strong>Please see my list of testimonials for a further insight of my services.</strong></h5>\r\n<h2><span style=\"color: #993366;\"><strong>BP INVESTMENT</strong></span></h2>\r\n<ul>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">My 3 -Part Running Efficiency Program</span> - <em>Free Fallin</em> - 310 (excl) - each sessions run 50 mins.  </strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Gift vouchers available</span> - <em>FREE FALLIN</em> RUN EFFICIENCY COURSE</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Blood Lactate Threshold Assessment</span> - 150 (excl) - 45-60mins</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">28 Day block training programs</span> - 125 (excl) There is no long term commitment or membership.</strong></h5>\r\n</li>\r\n	<li>\r\n<h5><strong><span style=\"color: #993366;\">Training sessions with BP</span> - 75 (excl)</strong></h5>\r\n</li>\r\n</ul>\r\n<h5><strong>All sessions and programs are 100% money back guaranteed</strong>\r\n<strong> Brad Pamp</strong></h5>\r\n<p style=\"text-align: center;\"> <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote.jpg\"><img class=\"size-medium wp-image-1429 aligncenter\" alt=\"runn quote\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/runn-quote-300x212.jpg\" width=\"300\" height=\"212\" /></a></p>','BIO','','inherit','closed','open','','5-revision-v1','','','2014-05-20 04:46:56','2014-05-20 04:46:56','',5,'http://balancehealthprograms.com.au/5-revision-v1/',0,'revision','',0),(1476,2,'2014-05-26 10:50:39','2014-05-26 10:50:39','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h3><span style=\"color: #0000ff;\"><b>PAMPY’S POST 21.14</b></span><b> – <span style=\"color: #000080;\">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h3>\r\nMorning Team,\r\n\r\nLast week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”\r\n<h4><span style=\"color: #000080;\"><b>Client 1</b></span></h4>\r\nHas been training with both intensity monitored and adhering to my food principles (a well balanced mix of real carbs:pro:fat) for 16 weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?\r\n\r\n<span style=\"color: #000080;\"><b>Client 2</b></span>\r\n\r\nThis client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?\r\n<h4><span style=\"color: #000080;\"><b>Back to Client</b> <b>1</b></span></h4>\r\n<span style=\"color: #993366;\"><b><i>Answer</i></b>:</span> 4 day Keto menu + 2 over-distance training sessions (in AZ).\r\n\r\nBefore explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or throw in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.\r\n\r\nBack to what <b>TO </b>do.  The goal of a low carb ketogenic food plan is to achieve a metabolic state called ketosis.  Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel.\r\n\r\nThe main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>\r\n<ul>\r\n	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-50 grams per day</b>. The <a href=\"http://www.ketogenic-diet-resource.com/daily-protein-requirement.html\">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <a href=\"http://www.ketogenic-diet-resource.com/ketosis.html\">ketosis</a> and stay there, which is the main objective of the ketogenic diet.</li>\r\n	<li>The nutrient intake on a ketogenic plan typically works out to <b><span style=\"text-decoration: underline;\">about</span> 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style=\"text-decoration: underline;\">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body\'s ability to release and burn fatty acids (go into ketosis).</li>\r\n</ul>\r\n<ul>\r\n	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>\r\n	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>\r\n	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>\r\n</ul>\r\n<b>Client 2</b> – <b>Answer: Interval Training</b>\r\n\r\n<strong><span style=\"text-decoration: underline;\">Here’s a session I would write to ensure breaking of 50mins.</span></strong>\r\n\r\nWarm up for 10mins @ 60-70% - nice and easy\r\n\r\n2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float\r\n\r\n6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)\r\n\r\nStart with 6 reps and add another rep per week till you get to 10 reps.\r\n\r\nTraining both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)\r\n\r\nBP','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-05-26 10:50:39','2014-05-26 10:50:39','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1477,2,'2014-05-26 10:52:20','2014-05-26 10:52:20','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h1><span style=\"color: #0000ff;\"><b>PAMPY’S POST 21.14</b></span><b> – <span style=\"color: #000080;\">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h1>\r\nMorning Team,\r\n\r\nLast week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”\r\n<h3><span style=\"color: #993366;\"><b>Client 1</b></span></h3>\r\nHas been training with both intensity monitored and adhering to my food principles (a well balanced mix of real carbs:pro:fat) for 16 weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b></span></h3>\r\nThis client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?\r\n<h3><span style=\"color: #993366;\"><b>Back to Client</b> <b>1</b></span></h3>\r\n<b><i>Answer</i></b><span style=\"color: #993366;\">:</span> 4 day Keto menu + 2 over-distance training sessions (in AZ).\r\n\r\nBefore explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or throw in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.\r\n\r\nBack to what <b>TO </b>do.  The goal of a low carb ketogenic food plan is to achieve a metabolic state called ketosis.  Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel.\r\n\r\nThe main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>\r\n<ul>\r\n	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-50 grams per day</b>. The <a href=\"http://www.ketogenic-diet-resource.com/daily-protein-requirement.html\">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <a href=\"http://www.ketogenic-diet-resource.com/ketosis.html\">ketosis</a> and stay there, which is the main objective of the ketogenic diet.</li>\r\n	<li>The nutrient intake on a ketogenic plan typically works out to <b><span style=\"text-decoration: underline;\">about</span> 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style=\"text-decoration: underline;\">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body\'s ability to release and burn fatty acids (go into ketosis).</li>\r\n</ul>\r\n<ul>\r\n	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>\r\n	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>\r\n	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>\r\n</ul>\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b> – <b>Answer: Interval Training</b></span></h3>\r\n<strong><span style=\"text-decoration: underline;\">Here’s a session I would write to ensure breaking of 50mins.</span></strong>\r\n\r\nWarm up for 10mins @ 60-70% - nice and easy\r\n\r\n2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float\r\n\r\n6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)\r\n\r\nStart with 6 reps and add another rep per week till you get to 10 reps.\r\n\r\nTraining both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)\r\n\r\nBP','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-05-26 10:52:20','2014-05-26 10:52:20','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1478,2,'2014-05-26 10:55:49','2014-05-26 10:55:49','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h1><span style=\"color: #0000ff;\"><b>PAMPY’S POST 21.14</b></span><b> – <span style=\"color: #000080;\">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h1>\r\nMorning Team,\r\n\r\nLast week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”\r\n<h3><span style=\"color: #993366;\"><b>Client 1</b></span></h3>\r\nHas been training with both intensity monitored and adhering to my food principles (a well balanced mix of real carbs:pro:fat) for 16 weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b></span></h3>\r\nThis client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?\r\n<h3><span style=\"color: #993366;\"><b>Back to Client</b> <b>1</b></span></h3>\r\n<h3><strong><i>Answer</i><span style=\"color: #993366;\">:</span> 4 day Keto menu + 2 over-distance training sessions (in AZ).</strong></h3>\r\nBefore explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or throw in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.\r\n\r\nBack to what <b>TO </b>do.  The goal of a low carb ketogenic food plan is to achieve a metabolic state called ketosis.  Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel.\r\n\r\nThe main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>\r\n<ul>\r\n	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-50 grams per day</b>. The <a href=\"http://www.ketogenic-diet-resource.com/daily-protein-requirement.html\">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <a href=\"http://www.ketogenic-diet-resource.com/ketosis.html\">ketosis</a> and stay there, which is the main objective of the ketogenic diet.</li>\r\n	<li>The nutrient intake on a ketogenic plan typically works out to <b><span style=\"text-decoration: underline;\">about</span> 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style=\"text-decoration: underline;\">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body\'s ability to release and burn fatty acids (go into ketosis).</li>\r\n</ul>\r\n<ul>\r\n	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>\r\n	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>\r\n	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>\r\n</ul>\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b> – <b>Answer: Interval Training</b></span></h3>\r\n<strong><span style=\"text-decoration: underline;\">Here’s a session I would write to ensure breaking of 50mins.</span></strong>\r\n\r\nWarm up for 10mins @ 60-70% - nice and easy\r\n\r\n2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float\r\n\r\n6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)\r\n\r\nStart with 6 reps and add another rep per week till you get to 10 reps.\r\n\r\nTraining both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)\r\n\r\nBP','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-05-26 10:55:49','2014-05-26 10:55:49','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1479,2,'2014-05-26 11:27:39','2014-05-26 11:27:39','','plat','','inherit','closed','open','','plat','','','2014-05-26 11:27:39','2014-05-26 11:27:39','',574,'http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg',0,'attachment','image/jpeg',0),(1480,2,'2014-05-26 11:30:34','2014-05-26 11:30:34','','keto5','','inherit','closed','open','','keto5','','','2014-05-26 11:30:34','2014-05-26 11:30:34','',574,'http://balancehealthprograms.com.au/wp-content/uploads/keto5.jpg',0,'attachment','image/jpeg',0),(1481,2,'2014-05-26 11:32:38','2014-05-26 11:32:38','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h1><span style=\"color: #0000ff;\"><b>PAMPY’S POST 21.14</b></span><b> – <span style=\"color: #000080;\">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h1>\r\nMorning Team,\r\n\r\nLast week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”\r\n<h3><span style=\"color: #993366;\"><b>Client 1</b></span></h3>\r\nHe has not deviated from my principles – in either exercise or food choices, for over 16 <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\"><img class=\"size-full wp-image-1479 alignright\" alt=\"plat\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\" width=\"273\" height=\"185\" /></a>weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s + off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b></span></h3>\r\nThis client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?\r\n<h3><span style=\"color: #993366;\"><b>Back to Client</b> <b>1</b></span></h3>\r\n<h3><strong><i>Answer</i><span style=\"color: #993366;\">:</span> 4 day Keto menu + 2 over-distance training sessions (in AZ).</strong></h3>\r\nBefore explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or engage in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.\r\n\r\nEqually, when you reach a weight plateau, consider it a landing towards your goal.  After all once you reach your ideal living weight you’ll be holding this plateau forever – so consider it a practice session.\r\n\r\nBack to what <b>TO </b>do.  The goal of a low carb ketogenic food plan is to achieve a metabolic state called ketosis.  Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel.\r\n\r\nThe main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>\r\n<ul>\r\n	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5.jpg\"><img class=\"size-medium wp-image-1480 alignright\" alt=\"keto5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5-300x141.jpg\" width=\"300\" height=\"141\" /></a>50 grams per day</b>. The <a href=\"http://www.ketogenic-diet-resource.com/daily-protein-requirement.html\">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <a href=\"http://www.ketogenic-diet-resource.com/ketosis.html\">ketosis</a> and stay there, which is the main objective of the ketogenic diet.</li>\r\n	<li>The nutrient intake on a ketogenic plan typically works out to <b><span style=\"text-decoration: underline;\">about</span> 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style=\"text-decoration: underline;\">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body\'s ability to release and burn fatty acids (go into ketosis).</li>\r\n</ul>\r\n<ul>\r\n	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>\r\n	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>\r\n	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>\r\n</ul>\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b> – <b>Answer: Interval Training</b></span></h3>\r\n<strong><span style=\"text-decoration: underline;\">Here’s a session I would write to ensure breaking of 50mins.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"162\" height=\"180\" /></a></span></strong>\r\n\r\nWarm up for 10mins @ 60-70% - nice and easy\r\n\r\n2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float\r\n\r\n6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)\r\n\r\nStart with 6 reps and add another rep per week till you get to 10 reps.\r\n\r\nTraining both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)\r\n\r\nBP','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-05-26 11:32:38','2014-05-26 11:32:38','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1482,2,'2014-05-26 11:34:18','2014-05-26 11:34:18','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h1><span style=\"color: #0000ff;\"><b>PAMPY’S POST 21.14</b></span><b> – <span style=\"color: #000080;\">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h1>\r\nMorning Team,\r\n\r\nLast week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”\r\n<h3><span style=\"color: #993366;\"><b>Client 1</b></span></h3>\r\nHe has not deviated from my principles – in either exercise or food choices, for over 16 <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\"><img class=\"size-full wp-image-1479 alignright\" alt=\"plat\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\" width=\"273\" height=\"185\" /></a>weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s + off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b></span></h3>\r\nThis client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?\r\n<h3><span style=\"color: #993366;\"><b>Back to Client</b> <b>1</b></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><i>Answer</i>: 4 day Keto menu + 2 over-distance training sessions (in AZ).</strong></span></h3>\r\nBefore explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or engage in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.\r\n\r\nEqually, when you reach a weight plateau, consider it a landing towards your goal.  After all once you reach your ideal living weight you’ll be holding this plateau forever – so consider it a practice session.\r\n\r\nBack to what <b>TO </b>do.  The goal of a low carb ketogenic food plan is to achieve a metabolic state called ketosis.  Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel.\r\n\r\nThe main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>\r\n<ul>\r\n	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5.jpg\"><img class=\"size-medium wp-image-1480 alignright\" alt=\"keto5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5-300x141.jpg\" width=\"300\" height=\"141\" /></a>50 grams per day</b>. The <a href=\"http://www.ketogenic-diet-resource.com/daily-protein-requirement.html\">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <a href=\"http://www.ketogenic-diet-resource.com/ketosis.html\">ketosis</a> and stay there, which is the main objective of the ketogenic diet.</li>\r\n	<li>The nutrient intake on a ketogenic plan typically works out to <b><span style=\"text-decoration: underline;\">about</span> 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style=\"text-decoration: underline;\">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body\'s ability to release and burn fatty acids (go into ketosis).</li>\r\n</ul>\r\n<ul>\r\n	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>\r\n	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>\r\n	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>\r\n</ul>\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b> – <b>Answer: Interval Training</b></span></h3>\r\n<strong><span style=\"text-decoration: underline;\">Here’s a session I would write to ensure breaking of 50mins.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"162\" height=\"180\" /></a></span></strong>\r\n\r\nWarm up for 10mins @ 60-70% - nice and easy\r\n\r\n2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float\r\n\r\n6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)\r\n\r\nStart with 6 reps and add another rep per week till you get to 10 reps.\r\n\r\nTraining both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)\r\n\r\nBP','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-05-26 11:34:18','2014-05-26 11:34:18','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1484,2,'2014-05-26 19:54:49','2014-05-26 19:54:49','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h1><span style=\"color: #0000ff;\"><b>PAMPY’S POST 21.14</b></span><b> – <span style=\"color: #000080;\">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h1>\r\nMorning Team,\r\n\r\nLast week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”\r\n<h3><span style=\"color: #993366;\"><b>Client 1</b></span></h3>\r\nHe has not deviated from my principles – in either exercise or food choices, for over 16 <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\"><img class=\"size-full wp-image-1479 alignright\" alt=\"plat\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\" width=\"273\" height=\"185\" /></a>weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s + off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b></span></h3>\r\nThis client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?\r\n<h3><span style=\"color: #993366;\"><b>Back to Client</b> <b>1</b></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><i>Answer</i>: 4 day Keto menu + 2 over-distance training sessions (in AZ).</strong></span></h3>\r\nBefore explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or engage in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.\r\n<blockquote>Equally, when you reach a weight plateau, consider it a landing towards your goal.  After all once you reach your ideal living weight you’ll be holding this plateau forever – so consider it a practice session.  <!--[if gte mso 9]><xml>\r\n<o:OfficeDocumentSettings>\r\n<o:AllowPNG/>\r\n<o:TargetScreenSize>1024x768</o:TargetScreenSize>\r\n</o:OfficeDocumentSettings>\r\n</xml><![endif]--><!--[if gte mso 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10]>\r\n\r\n<style>\r\n /* Style Definitions */\r\n table.MsoNormalTable\r\n	{mso-style-name:\"Table Normal\";\r\n	mso-tstyle-rowband-size:0;\r\n	mso-tstyle-colband-size:0;\r\n	mso-style-noshow:yes;\r\n	mso-style-priority:99;\r\n	mso-style-qformat:yes;\r\n	mso-style-parent:\"\";\r\n	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\n	mso-para-margin:0cm;\r\n	mso-para-margin-bottom:.0001pt;\r\n	mso-pagination:widow-orphan;\r\n	font-size:11.0pt;\r\n	font-family:\"Calibri\",\"sans-serif\";\r\n	mso-ascii-font-family:Calibri;\r\n	mso-ascii-theme-font:minor-latin;\r\n	mso-fareast-font-family:\"Times New Roman\";\r\n	mso-fareast-theme-font:minor-fareast;\r\n	mso-hansi-font-family:Calibri;\r\n	mso-hansi-theme-font:minor-latin;}\r\n</style><![endif]--><span style=\"font-size: 11.0pt; font-family: \'Calibri\',\'sans-serif\'; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: \'Times New Roman\'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-AU; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\">If reaching your ideal weight was easy, free of challenges, the likelihood would be a return to poor lifestyle choices shortly after – we don’t want this.<span style=\"mso-spacerun: yes;\">  </span>Sustained good habits usually takes time, and, more than often overcoming a few obstacles.<span style=\"mso-spacerun: yes;\">  </span></span></blockquote>\r\nBack to what <b>TO </b>do.  The goal of a low carb ketogenic food plan is to achieve a metabolic state called ketosis.  Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel.\r\n\r\nThe main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>\r\n<ul>\r\n	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5.jpg\"><img class=\"size-medium wp-image-1480 alignright\" alt=\"keto5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5-300x141.jpg\" width=\"300\" height=\"141\" /></a>50 grams per day</b>. The <a href=\"http://www.ketogenic-diet-resource.com/daily-protein-requirement.html\">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <a href=\"http://www.ketogenic-diet-resource.com/ketosis.html\">ketosis</a> and stay there, which is the main objective of the ketogenic diet.</li>\r\n	<li>The nutrient intake on a ketogenic plan typically works out to <b><span style=\"text-decoration: underline;\">about</span> 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style=\"text-decoration: underline;\">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body\'s ability to release and burn fatty acids (go into ketosis).</li>\r\n</ul>\r\n<ul>\r\n	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>\r\n	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>\r\n	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>\r\n</ul>\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b> – <b>Answer: Interval Training</b></span></h3>\r\n<strong><span style=\"text-decoration: underline;\">Here’s a session I would write to ensure breaking of 50mins.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"162\" height=\"180\" /></a></span></strong>\r\n\r\nWarm up for 10mins @ 60-70% - nice and easy\r\n\r\n2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float\r\n\r\n6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)\r\n\r\nStart with 6 reps and add another rep per week till you get to 10 reps.\r\n\r\nTraining both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)\r\n\r\nBP','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-05-26 19:54:49','2014-05-26 19:54:49','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1483,2,'2014-05-26 19:53:08','2014-05-26 19:53:08','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h1><span style=\"color: #0000ff;\"><b>PAMPY’S POST 21.14</b></span><b> – <span style=\"color: #000080;\">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h1>\r\nMorning Team,\r\n\r\nLast week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”\r\n<h3><span style=\"color: #993366;\"><b>Client 1</b></span></h3>\r\nHe has not deviated from my principles – in either exercise or food choices, for over 16 <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\"><img class=\"size-full wp-image-1479 alignright\" alt=\"plat\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\" width=\"273\" height=\"185\" /></a>weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s + off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b></span></h3>\r\nThis client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?\r\n<h3><span style=\"color: #993366;\"><b>Back to Client</b> <b>1</b></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><i>Answer</i>: 4 day Keto menu + 2 over-distance training sessions (in AZ).</strong></span></h3>\r\nBefore explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or engage in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.\r\n\r\nEqually, when you reach a weight plateau, consider it a landing towards your goal.  After all once you reach your ideal living weight you’ll be holding this plateau forever – so consider it a practice session.  <!--[if gte mso 9]><xml>\r\n <o:OfficeDocumentSettings>\r\n  <o:AllowPNG/>\r\n  <o:TargetScreenSize>1024x768</o:TargetScreenSize>\r\n </o:OfficeDocumentSettings>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n <w:WordDocument>\r\n  <w:View>Normal</w:View>\r\n  <w:Zoom>0</w:Zoom>\r\n  <w:TrackMoves/>\r\n  <w:TrackFormatting/>\r\n  <w:PunctuationKerning/>\r\n  <w:ValidateAgainstSchemas/>\r\n  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5.4pt;\r\n	mso-para-margin:0cm;\r\n	mso-para-margin-bottom:.0001pt;\r\n	mso-pagination:widow-orphan;\r\n	font-size:11.0pt;\r\n	font-family:\"Calibri\",\"sans-serif\";\r\n	mso-ascii-font-family:Calibri;\r\n	mso-ascii-theme-font:minor-latin;\r\n	mso-fareast-font-family:\"Times New Roman\";\r\n	mso-fareast-theme-font:minor-fareast;\r\n	mso-hansi-font-family:Calibri;\r\n	mso-hansi-theme-font:minor-latin;}\r\n</style>\r\n<![endif]--><span style=\"font-size: 11.0pt; font-family: \'Calibri\',\'sans-serif\'; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin; mso-bidi-font-family: \'Times New Roman\'; mso-bidi-theme-font: minor-bidi; mso-ansi-language: EN-AU; mso-fareast-language: EN-US; mso-bidi-language: AR-SA;\">If reaching your ideal weight was easy, free of challenges, the likelihood would be a return to poor lifestyle choices shortly after – we don’t want this.<span style=\"mso-spacerun: yes;\">  </span>Sustained good habits usually take a time, and more than often overcoming a few obstacles.<span style=\"mso-spacerun: yes;\">  </span></span>\r\n\r\nBack to what <b>TO </b>do.  The goal of a low carb ketogenic food plan is to achieve a metabolic state called ketosis.  Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel.\r\n\r\nThe main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>\r\n<ul>\r\n	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5.jpg\"><img class=\"size-medium wp-image-1480 alignright\" alt=\"keto5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5-300x141.jpg\" width=\"300\" height=\"141\" /></a>50 grams per day</b>. The <a href=\"http://www.ketogenic-diet-resource.com/daily-protein-requirement.html\">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <a href=\"http://www.ketogenic-diet-resource.com/ketosis.html\">ketosis</a> and stay there, which is the main objective of the ketogenic diet.</li>\r\n	<li>The nutrient intake on a ketogenic plan typically works out to <b><span style=\"text-decoration: underline;\">about</span> 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style=\"text-decoration: underline;\">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body\'s ability to release and burn fatty acids (go into ketosis).</li>\r\n</ul>\r\n<ul>\r\n	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>\r\n	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>\r\n	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>\r\n</ul>\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b> – <b>Answer: Interval Training</b></span></h3>\r\n<strong><span style=\"text-decoration: underline;\">Here’s a session I would write to ensure breaking of 50mins.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"162\" height=\"180\" /></a></span></strong>\r\n\r\nWarm up for 10mins @ 60-70% - nice and easy\r\n\r\n2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float\r\n\r\n6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)\r\n\r\nStart with 6 reps and add another rep per week till you get to 10 reps.\r\n\r\nTraining both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)\r\n\r\nBP','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-05-26 19:53:08','2014-05-26 19:53:08','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1486,2,'2014-05-26 19:58:50','2014-05-26 19:58:50','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h1><span style=\"color: #0000ff;\"><b>PAMPY’S POST 21.14</b></span><b> – <span style=\"color: #000080;\">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h1>\r\nMorning Team,\r\n\r\nLast week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”\r\n<h3><span style=\"color: #993366;\"><b>Client 1</b></span></h3>\r\nHe has not deviated from my principles – in either exercise or food choices, for over 16 <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\"><img class=\"size-full wp-image-1479 alignright\" alt=\"plat\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\" width=\"273\" height=\"185\" /></a>weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s + off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b></span></h3>\r\nThis client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?\r\n<h3><span style=\"color: #993366;\"><b>Back to Client</b> <b>1</b></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><i>Answer</i>: 4 day Keto menu + 2 over-distance training sessions (in AZ).</strong></span></h3>\r\nBefore explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or engage in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.\r\n<blockquote><!--[if gte mso 9]><xml>\r\n<o:OfficeDocumentSettings>\r\n<o:AllowPNG/>\r\n<o:TargetScreenSize>1024x768</o:TargetScreenSize>\r\n</o:OfficeDocumentSettings>\r\n</xml><![endif]-->\r\n\r\n<!--[if gte mso 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10]>\r\n\r\n<style>\r\n /* Style Definitions */\r\n table.MsoNormalTable\r\n	{mso-style-name:\"Table Normal\";\r\n	mso-tstyle-rowband-size:0;\r\n	mso-tstyle-colband-size:0;\r\n	mso-style-noshow:yes;\r\n	mso-style-priority:99;\r\n	mso-style-qformat:yes;\r\n	mso-style-parent:\"\";\r\n	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\n	mso-para-margin:0cm;\r\n	mso-para-margin-bottom:.0001pt;\r\n	mso-pagination:widow-orphan;\r\n	font-size:11.0pt;\r\n	font-family:\"Calibri\",\"sans-serif\";\r\n	mso-ascii-font-family:Calibri;\r\n	mso-ascii-theme-font:minor-latin;\r\n	mso-fareast-font-family:\"Times New Roman\";\r\n	mso-fareast-theme-font:minor-fareast;\r\n	mso-hansi-font-family:Calibri;\r\n	mso-hansi-theme-font:minor-latin;}\r\n</style><![endif]-->\r\n<p class=\"MsoNormal\">Equally, when you reach a weight plateau, consider it a landing towards your goal.<span style=\"mso-spacerun: yes;\">  </span>After all once you reach your ideal living weight you’ll be holding this plateau forever – so consider it a practice session.<span style=\"mso-spacerun: yes;\">   </span>If reaching your ideal weight was easy, free of challenges, the likelihood would be a return to poor lifestyle choices shortly after – we don’t want this.<span style=\"mso-spacerun: yes;\">  </span>Sustained good habits usually takes time, and, more than often overcoming a few obstacles.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n</blockquote>\r\nBack to what <b>TO </b>do.  The goal of a low carb ketogenic food plan is to achieve a metabolic state called ketosis.  Ketosis is simply a normal metabolic process in which the body cells burn fragments of fats called ketones instead of glucose for fuel.\r\n\r\nThe main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>\r\n<ul>\r\n	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5.jpg\"><img class=\"size-medium wp-image-1480 alignright\" alt=\"keto5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5-300x141.jpg\" width=\"300\" height=\"141\" /></a>50 grams per day</b>. The <a href=\"http://www.ketogenic-diet-resource.com/daily-protein-requirement.html\">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <span style=\"text-decoration: underline;\"><a href=\"http://www.ketogenic-diet-resource.com/ketosis.html\">ketosis</a></span> and stay there, which is the main objective of the ketogenic diet.</li>\r\n	<li>The nutrient intake on a ketogenic plan typically works out to <b>about 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style=\"text-decoration: underline;\">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body\'s ability to release and burn fatty acids (go into ketosis).</li>\r\n</ul>\r\n<ul>\r\n	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>\r\n	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>\r\n	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>\r\n</ul>\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b> – <b>Answer: Interval Training</b></span></h3>\r\n<strong><span style=\"text-decoration: underline;\">Here’s a session I would write to ensure breaking of 50mins.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"162\" height=\"180\" /></a></span></strong>\r\n\r\nWarm up for 10mins @ 60-70% - nice and easy\r\n\r\n2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float\r\n\r\n6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)\r\n\r\nStart with 6 reps and add another rep per week till you get to 10 reps.\r\n\r\nTraining both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)\r\n\r\nBP','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-05-26 19:58:50','2014-05-26 19:58:50','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1485,2,'2014-05-26 19:55:44','2014-05-26 19:55:44','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" alt=\"stage3img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage3img.png\" width=\"220\" height=\"258\" /></div>\r\n</div>\r\n</div>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/g7B5IHtUXFg\" height=\"315\" width=\"560\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h1><span style=\"color: #0000ff;\"><b>PAMPY’S POST 21.14</b></span><b> – <span style=\"color: #000080;\">DIGGING YOURSELF OUT OF A PLATEAU </span></b></h1>\r\nMorning Team,\r\n\r\nLast week I was approached by two clients with pretty much the same question, but coming from different angles – “How do I breakthrough a plateau?”\r\n<h3><span style=\"color: #993366;\"><b>Client 1</b></span></h3>\r\nHe has not deviated from my principles – in either exercise or food choices, for over 16 <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\"><img class=\"size-full wp-image-1479 alignright\" alt=\"plat\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/plat.jpg\" width=\"273\" height=\"185\" /></a>weeks.  He has certainly shifted considerable unnecessary weight (fat) to date, but I would have thought he is still some 20kg’s + off his ideal, sustainable living weight.  Although he feels great, and his physical performance has continued improving, his weight has been stagnant now for 3 weeks.  So how does he bust through this common plateau?\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b></span></h3>\r\nThis client has run their last four 10km races between 50.34 &amp; 50.56.  His goal is to run sub 50mins.   He has followed my AZ base work, complied with hill strength work and has thrown in a few unmeasured interval sessions.  So how does he breakthrough and hold sub 5.00min/pace for 10km?\r\n<h3><span style=\"color: #993366;\"><b>Back to Client</b> <b>1</b></span></h3>\r\n<h3><span style=\"color: #993366;\"><strong><i>Answer</i>: 4 day Keto menu + 2 over-distance training sessions (in AZ).</strong></span></h3>\r\nBefore explaining this, I want to say what<b> NOT</b> to do.  DON’T: Reduce total calorie intake, resort to empty “lite” food options (eg salads), or engage in explosive exercise sessions.  These 3 key options usually result in tiredness, lack of training motivation, injury and an inclination to eat sugary foods.\r\n<blockquote><!--[if gte mso 9]><xml>\r\n <o:OfficeDocumentSettings>\r\n  <o:AllowPNG/>\r\n  <o:TargetScreenSize>1024x768</o:TargetScreenSize>\r\n </o:OfficeDocumentSettings>\r\n</xml><![endif]-->\r\n\r\n<!--[if gte mso 9]><xml>\r\n <w:WordDocument>\r\n  <w:View>Normal</w:View>\r\n  <w:Zoom>0</w:Zoom>\r\n  <w:TrackMoves/>\r\n  <w:TrackFormatting/>\r\n  <w:PunctuationKerning/>\r\n  <w:ValidateAgainstSchemas/>\r\n  <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>\r\n  <w:IgnoreMixedContent>false</w:IgnoreMixedContent>\r\n  <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>\r\n  <w:DoNotPromoteQF/>\r\n  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which the body cells burn fragments of fats called ketones instead of glucose for fuel.\r\n\r\nThe main difference between a regular <i>low carb diet</i> plan (which I am opposed to) and a <i>ketogenic food</i> <i>plan</i> is the amount of carbohydrate and protein allowed on a daily basis &gt; <strong>FOR A SHORT DEFINED PERIOD OF TIME.</strong>\r\n<ul>\r\n	<li>A <b>ketogenic food</b> plan requires policing <b>carbohydrate intake between 20-<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5.jpg\"><img class=\"size-medium wp-image-1480 alignright\" alt=\"keto5\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/keto5-300x141.jpg\" width=\"300\" height=\"141\" /></a>50 grams per day</b>. The <a href=\"http://www.ketogenic-diet-resource.com/daily-protein-requirement.html\">daily protein requirement</a> will be moderate, and depends on height, gender and how much exercise is performed. The balance of calories will be from real <b>fats.</b> These ratios ensure that most people go into <a href=\"http://www.ketogenic-diet-resource.com/ketosis.html\">ketosis</a> and stay there, which is the main objective of the ketogenic diet.</li>\r\n	<li>The nutrient intake on a ketogenic plan typically works out to <b><span style=\"text-decoration: underline;\">about</span> 65-70% of calories from real fat, 25-30% from protein, and 5-10% from carbohydrate on a daily basis. </b>Since a ketogenic diet reduces hunger, there is no need to count calories.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>Why high fat and moderate protein?</b> Fats have <b><span style=\"text-decoration: underline;\">NO</span></b> effect on blood sugar and <b><i>insulin levels</i></b>. I have suggested repeatedly that insulin’s role is to detoxify elevated blood sugar and encourage fat storage.  Protein does affect both blood sugar and insulin, if large quantities are consumed. If you consume excessive protein, a portion will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and hence, put the brakes on the body\'s ability to release and burn fatty acids (go into ketosis).</li>\r\n</ul>\r\n<ul>\r\n	<li>Consuming a ketone balance of macronutrients leaves your metabolism with no option but to breakdown stored fats and use it as an energy source.</li>\r\n	<li>As for <b>exercise</b> – I believe, you’ve got to place your body under extra-ordinary conditions of energy requirements.  Meaning, certainly guard against high intensity exercise, but increase volume well beyond you’re comfortable perceived limitations.  Eg – if an hour is a long session for you – make your session 2 hours (perhaps use walk/run method to be certain of logging time).  You’ll only need 1-2 sessions of “over distance” sessions to heighten your fat burning metabolic pathway.  The weight loss will then continue.</li>\r\n	<li>Finally – and <b>IMPORTANT TO NOTE</b> – I <b>wouldn’t</b> recommend maintaining this keto balance for anytime beyond 4days/yearly.  It’s great to bust a weight plateau and or when you’re about to embark on a serious endurance quest, but I certainly wouldn’t recommend long term sustainability.</li>\r\n</ul>\r\n<h3><span style=\"color: #993366;\"><b>Client 2</b> – <b>Answer: Interval Training</b></span></h3>\r\n<strong><span style=\"text-decoration: underline;\">Here’s a session I would write to ensure breaking of 50mins.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong.jpg\"><img class=\" wp-image-1414 alignright\" alt=\"running strong\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/running-strong-270x300.jpg\" width=\"162\" height=\"180\" /></a></span></strong>\r\n\r\nWarm up for 10mins @ 60-70% - nice and easy\r\n\r\n2-4mins of steady ‘pick-ups’ – 30 second intervals of race pace/ 60% float\r\n\r\n6 x 1km track – running them in 4.30 – going on 5.30min (so 60 secs stop rest)\r\n\r\nStart with 6 reps and add another rep per week till you get to 10 reps.\r\n\r\nTraining both -<b><i> body</i></b> (lactic tolerance, increased joint range, technique &amp; trunk control) &amp; <b><i>brain</i></b> (belief, dissociation &amp; confidence)\r\n\r\nBP','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-05-26 19:55:44','2014-05-26 19:55:44','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1512,2,'2014-06-16 04:39:47','2014-06-16 04:39:47','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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10]>\r\n\r\n<style>\r\n /* Style Definitions */\r\n table.MsoNormalTable\r\n	{mso-style-name:\"Table Normal\";\r\n	mso-tstyle-rowband-size:0;\r\n	mso-tstyle-colband-size:0;\r\n	mso-style-noshow:yes;\r\n	mso-style-priority:99;\r\n	mso-style-qformat:yes;\r\n	mso-style-parent:\"\";\r\n	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\n	mso-para-margin-top:0cm;\r\n	mso-para-margin-right:0cm;\r\n	mso-para-margin-bottom:10.0pt;\r\n	mso-para-margin-left:0cm;\r\n	line-height:115%;\r\n	mso-pagination:widow-orphan;\r\n	font-size:11.0pt;\r\n	font-family:\"Calibri\",\"sans-serif\";\r\n	mso-ascii-font-family:Calibri;\r\n	mso-ascii-theme-font:minor-latin;\r\n	mso-hansi-font-family:Calibri;\r\n	mso-hansi-theme-font:minor-latin;\r\n	mso-fareast-language:EN-US;}\r\n</style><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h2 class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"font-size: 26.0pt; font-family: \'Cambria\',\'serif\'; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; color: #548dd4; mso-themecolor: text2; mso-themetint: 153;\">PAMPY’S POST 24.14 </span></b><b style=\"mso-bidi-font-weight: normal;\"><span style=\"font-size: 26.0pt; font-family: \'Cambria\',\'serif\'; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;\">– <span style=\"color: #17365d; mso-themecolor: text2; mso-themeshade: 191;\">Q&amp;A with OLYMPIC GOLD MEDALLIST CHRIS FYDLER</span></span></b></h2>\r\n<p class=\"MsoNormal\">Morning Team,</p>\r\n<p class=\"MsoNormal\">Today’s post features a Q&amp;A with Sydney Olympic Gold Medallist – Swimmer Chris <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fyds.jpg\"><img class=\"size-medium wp-image-1508 alignright\" alt=\"fyd\'s\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fyds-300x195.jpg\" width=\"300\" height=\"195\" /></a>Fydler.<span style=\"mso-spacerun: yes;\">  </span>With 3 Olympic Games to his credit, multiple World records and Australian titles, I would like to know why someone who spent 20 years of their life attempting to swim as fast a possible for 50 seconds (or less), now wants to run a 42.2km marathon.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b><span style=\"mso-spacerun: yes;\">  </span>Thanks Chris for time – I know with your business (Oriel Technologies), a distinguished member of the Australian Olympic Team executive, and your busy family, life must be hectic.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n<p class=\"MsoNormal\">Now then, first up, as Captain of the Australian Olympic swim team in 2000, given the latest media record of the class of 2000, is there any chance we may see you in the media for any reason outside your up-coming athletic endeavours?</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF:</span></b> Nice opener Pampy.<span style=\"mso-spacerun: yes;\">  </span>Really helps me relax about the questions you have following.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Now, as a lean 6’5” 100kg swimmer, blessed with wide shoulders and hips like a snake, why would you want to tackle 42.2kms on feet?</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF</span></b>: I’m not one of those guys that can swim all year around.<span style=\"mso-spacerun: yes;\">  </span>I love the ocean swims in the summer and can still be reasonably competitive, but I was looking for a goal over winter.<span style=\"mso-spacerun: yes;\">  </span>For the last few years I’ve run the SMH Half and really enjoyed the process so after a number of beers one night I got a couple of mates convinced that the GC Marathon was a good idea.<span style=\"mso-spacerun: yes;\">  </span>The honest truth is, I need a goal to get out of bed and this seemed like a good one at the time.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> How have you structured your training?</p>\r\n<p class=\"MsoNormal\"><!--[if gte mso 9]><xml>\r\n<w:LatentStyles DefLockedState=\"false\" DefUnhideWhenUsed=\"true\"\r\nDefSemiHidden=\"true\" DefQFormat=\"false\" DefPriority=\"99\"\r\nLatentStyleCount=\"267\">\r\n<w:LsdException Locked=\"false\" Priority=\"0\" SemiHidden=\"false\"\r\nUnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Normal\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"9\" SemiHidden=\"false\"\r\nUnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"heading 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 2\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"9\" 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Name=\"Colorful Grid Accent 6\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"19\" SemiHidden=\"false\"\r\nUnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Emphasis\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"21\" SemiHidden=\"false\"\r\nUnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Emphasis\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"31\" SemiHidden=\"false\"\r\nUnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Subtle Reference\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"32\" SemiHidden=\"false\"\r\nUnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Intense Reference\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"33\" SemiHidden=\"false\"\r\nUnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Book Title\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"37\" Name=\"Bibliography\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"39\" QFormat=\"true\" Name=\"TOC Heading\"/>\r\n</w:LatentStyles>\r\n</xml><![endif]--><!--[if gte mso 10]>\r\n\r\n<style>\r\n /* Style Definitions */\r\n table.MsoNormalTable\r\n	{mso-style-name:\"Table Normal\";\r\n	mso-tstyle-rowband-size:0;\r\n	mso-tstyle-colband-size:0;\r\n	mso-style-noshow:yes;\r\n	mso-style-priority:99;\r\n	mso-style-qformat:yes;\r\n	mso-style-parent:\"\";\r\n	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\n	mso-para-margin-top:0cm;\r\n	mso-para-margin-right:0cm;\r\n	mso-para-margin-bottom:10.0pt;\r\n	mso-para-margin-left:0cm;\r\n	line-height:115%;\r\n	mso-pagination:widow-orphan;\r\n	font-size:11.0pt;\r\n	font-family:\"Calibri\",\"sans-serif\";\r\n	mso-ascii-font-family:Calibri;\r\n	mso-ascii-theme-font:minor-latin;\r\n	mso-hansi-font-family:Calibri;\r\n	mso-hansi-theme-font:minor-latin;\r\n	mso-fareast-language:EN-US;}\r\n</style><![endif]-->\r\n\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF</span></b>: I’m limiting to only 3-4 runs per week and have built up to an average between 60-65km per week for the last 6 weeks or so. I generally do;</p>\r\n\r\n<ol>\r\n	<li><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\"><span style=\"font: 7.0pt \'Times New Roman\';\">    </span></span></span>an “out and back” of about 18-19 km</li>\r\n	<li><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\"><span style=\"font: 7.0pt \'Times New Roman\';\">    </span></span></span>at your suggestion some interval training (total set about 12-14km) – not my favourite set of the week</li>\r\n	<li><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\"><span style=\"font: 7.0pt \'Times New Roman\';\">    </span></span></span>a longer type run which we have built up.<span style=\"mso-spacerun: yes;\">  </span>We started at 22km and increased every 2 weeks by 4km.<span style=\"mso-spacerun: yes;\">  </span>The last one 3 weeks out from race planned as 36km.</li>\r\n	<li>I have increased my stretching to about 25-30min after each run.</li>\r\n	<li>I do one yoga class of 1 hour/week</li>\r\n	<li>1-2 Glasses of wine each night and a number of beers on weekend.<span style=\"mso-spacerun: yes;\">  </span>The number depends upon whether the Swans are playing at home or not.</li>\r\n</ol>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Has your diet changed given the obvious change in energy requirements? And are you using fuel on your longer sessions?</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF:</span></b> Did your 28 Day reboot at start of program which was a good way to get off the sugars <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fydes.jpg\"><img class=\"size-full wp-image-1510 alignright\" alt=\"fydes\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fydes.jpg\" width=\"300\" height=\"180\" /></a>again.<span style=\"mso-spacerun: yes;\">  </span>Generally, diet has been consistent as previously.<span style=\"mso-spacerun: yes;\">  </span>I eat pretty well generally and weight has been consistent for the last 10 years at about 100kg.<span style=\"mso-spacerun: yes;\">  </span>Out of interest, my weight has dropped to 95kg during this prep and I expect to race in a couple of weeks at about 93kg.<span style=\"mso-spacerun: yes;\">  </span>Not a sustainable weight for me, nor something I am really focussing upon. – My daughters think I look sick like Pampy.</p>\r\n<p class=\"MsoNormal\">On all runs over about 20km I am using the Endura gels to balance sugar.<span style=\"mso-spacerun: yes;\">  </span>I find mixing some of the gels in a water bottle and sipping consistently during the run works best for me.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP</b>: How is your body holding up to increasing time on land?</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF:</span></b><span style=\"mso-spacerun: yes;\">  </span>Seems to be ok at the moment.<span style=\"mso-spacerun: yes;\">  </span>60+km is not something I want to be doing all the time but it seems to be handling at the moment.<span style=\"mso-spacerun: yes;\">  </span>Plenty of stretching and the occasional calf massage has helped a lot.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP</b>: What I suspect you have that most of us don’t, is the ability to mentally be ready for the task at hand.<span style=\"mso-spacerun: yes;\">  </span>I see many unfortunately bomb their event through pre-race apprehension and anxiety.<span style=\"mso-spacerun: yes;\">  </span>How do you deal with pre-race preparation - emotionally?</p>\r\n\r\n<blockquote>\r\n<p class=\"MsoNormal\"><strong><span style=\"color: #7030a0;\">CF</span>: I suppose the key for me is to have a logical and planned preparation that I know will get me in the condition to perform where I want.  Having a longer preparation helps too, as any sickness or injury has a much smaller effect.  On race day, my focus has always been about execution of a race plan, and whether that is a 22sec 50m freestyle or 3:30min 42km run, I don’t approach it any different.  I will have a plan for the day, a couple of things that I monitor before and during the race.  Whilst I set goals for myself prior, race day for me is about not making mistakes.  I find focussing on process rather than result lessens the nerves.</strong></p>\r\n</blockquote>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> (I ask this question to all my Q&amp;A’s) – what was your best swimming race weight? And, what will be your weight be on marathon day?</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF</span></b>: I raced at about 92-93kg.<span style=\"mso-spacerun: yes;\">  </span>I will be around that on race day, however sadly it will be distributed differently.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Would you like to offer us a goal time for your up-coming Gold Coast marathon – and will you use a race plan (eg pacing strategy)?</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF:</span></b> I am looking at 3:30 for the race which is about 5min/km pace.<span style=\"mso-spacerun: yes;\">  </span>I have focussed my preparation around this and <a name=\"_GoBack\"></a>hope that I can get through the last 8km ok.<span style=\"mso-spacerun: yes;\">  </span>The first 30-35km will all be about pace and heart rate for me. – Thank goodness it’s so flat:).</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Finally, you were a member of the 4 x100 Freestyle Gold medal (World record)  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fydes-2.jpg\"><img class=\"size-full wp-image-1511 alignright\" alt=\"fydes 2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fydes-2.jpg\" width=\"264\" height=\"191\" /></a>winning team in Sydney 2000.<span style=\"mso-spacerun: yes;\">  </span>But let’s be honest, no Thorpey, no medal.<span style=\"mso-spacerun: yes;\">  </span>How often do you thank him?</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF</span></b>:<span style=\"mso-spacerun: yes;\">  </span>Klimmy breaking the world record in the first leg helped a bit, but honestly, I carried those guys!</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Thanks for your time today Chris and best of luck in your marathon – pace smartly.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n<p class=\"MsoNormal\">Chris’ Sydney 2000 Gold medal swim FYI</p>\r\n<p class=\"MsoNormal\">https://www.youtube.com/watch?v=m2IGm4UC73U</p>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-16 04:39:47','2014-06-16 04:39:47','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1509,2,'2014-06-16 04:29:09','2014-06-16 04:29:09','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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</span></b><b style=\"mso-bidi-font-weight: normal;\"><span style=\"font-size: 26.0pt; font-family: \'Cambria\',\'serif\'; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;\">– <span style=\"color: #17365d; mso-themecolor: text2; mso-themeshade: 191;\">Q&amp;A with OLYMPIC GOLD MEDALLIST CHRIS FYDLER</span></span></b></h2>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\">Morning Team,</p>\r\n<p class=\"MsoNormal\">Today’s post features a Q&amp;A with Sydney Olympic Gold Medallist – Swimmer Chris <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fyds.jpg\"><img class=\"size-medium wp-image-1508 alignright\" alt=\"fyd\'s\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fyds-300x195.jpg\" width=\"300\" height=\"195\" /></a>Fydler.<span style=\"mso-spacerun: yes;\">  </span>With 3 Olympic Games to his credit, multiple World records and Australian titles, I would like to know why someone who spent 20 years of their life attempting to swim as fast a possible for 50 seconds (or less), now wants to run a 42.2km marathon.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b><span style=\"mso-spacerun: yes;\">  </span>Thanks Chris for time – I know with your business (Oriel Technologies), a distinguished member of the Australian Olympic Team executive, and your busy family, life must be hectic.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n<p class=\"MsoNormal\">Now then, first up, as Captain of the Australian Olympic swim team in 2000, given the latest media record of the class of 2000, is there any chance we may see you in the media for any reason outside your up-coming athletic endeavours?</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF:</span></b> Nice opener Pampy.<span style=\"mso-spacerun: yes;\">  </span>Really helps me relax about the questions you have following.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Now, as a lean 6’5” 100kg swimmer, blessed with wide shoulders and hips like a snake, why would you want to tackle 42.2kms on feet?</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF</span></b>: I’m not one of those guys that can swim all year around.<span style=\"mso-spacerun: yes;\">  </span>I love the ocean swims in the summer and can still be reasonably competitive, but I was looking for a goal over winter.<span style=\"mso-spacerun: yes;\">  </span>For the last few years I’ve run the SMH Half and really enjoyed the process so after a number of beers one night I got a couple of mates convinced that the GC Marathon was a good idea.<span style=\"mso-spacerun: yes;\">  </span>The honest truth is, I need a goal to get out of bed and this seemed like a good one at the time.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> How 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table.MsoNormalTable\r\n	{mso-style-name:\"Table Normal\";\r\n	mso-tstyle-rowband-size:0;\r\n	mso-tstyle-colband-size:0;\r\n	mso-style-noshow:yes;\r\n	mso-style-priority:99;\r\n	mso-style-qformat:yes;\r\n	mso-style-parent:\"\";\r\n	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\n	mso-para-margin-top:0cm;\r\n	mso-para-margin-right:0cm;\r\n	mso-para-margin-bottom:10.0pt;\r\n	mso-para-margin-left:0cm;\r\n	line-height:115%;\r\n	mso-pagination:widow-orphan;\r\n	font-size:11.0pt;\r\n	font-family:\"Calibri\",\"sans-serif\";\r\n	mso-ascii-font-family:Calibri;\r\n	mso-ascii-theme-font:minor-latin;\r\n	mso-hansi-font-family:Calibri;\r\n	mso-hansi-theme-font:minor-latin;\r\n	mso-fareast-language:EN-US;}\r\n</style>\r\n<![endif]-->\r\n\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF</span></b>: I’m limiting to only 3-4 runs per week and have built up to an average between 60-65km per week for the last 6 weeks or so. I generally do</p>\r\n<p class=\"MsoListParagraphCxSpFirst\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">a)<span style=\"font: 7.0pt \'Times New Roman\';\">      </span></span></span>an “out and back” of about 18-19 km</p>\r\n<p class=\"MsoListParagraphCxSpMiddle\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">b)<span style=\"font: 7.0pt \'Times New Roman\';\">      </span></span></span>at your suggestion some interval training (total set about 12-14km) – not my favourite set of the week</p>\r\n<p class=\"MsoListParagraphCxSpMiddle\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">c)<span style=\"font: 7.0pt \'Times New Roman\';\">       </span></span></span>a longer type run which we have built up.<span style=\"mso-spacerun: yes;\">  </span>We started at 22km and increased every 2 weeks by 4km.<span style=\"mso-spacerun: yes;\">  </span>The last one 3 weeks out from race planned as 36km.</p>\r\n<p class=\"MsoListParagraphCxSpMiddle\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">d)<span style=\"font: 7.0pt \'Times New Roman\';\">      </span></span></span>I have increased my stretching to about 25-30min after each run.</p>\r\n<p class=\"MsoListParagraphCxSpMiddle\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">e)<span style=\"font: 7.0pt \'Times New Roman\';\">      </span></span></span>I do one yoga class of 1 hour/week</p>\r\n<p class=\"MsoListParagraphCxSpLast\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">f)<span style=\"font: 7.0pt \'Times New Roman\';\">       </span></span></span>1-2 Glasses of wine each night and a number of beers on weekend.<span style=\"mso-spacerun: yes;\">  </span>The number depends upon whether the Swans are playing at home or not.</p>\r\n<p class=\"MsoListParagraphCxSpMiddle\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">b</span></span></p>\r\n<p class=\"MsoListParagraphCxSpMiddle\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"></p>\r\n<p class=\"MsoListParagraphCxSpMiddle\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">c)<span style=\"font: 7.0pt \'Times New Roman\';\">       </span></span></span>a longer type run which we have built up.<span style=\"mso-spacerun: yes;\">  </span>We started at 22km and increased every 2 weeks by 4km.<span style=\"mso-spacerun: yes;\">  </span>The last one 3 weeks out from race planned as 36km.</p>\r\n<p class=\"MsoListParagraphCxSpMiddle\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">d)<span style=\"font: 7.0pt \'Times New Roman\';\">      </span></span></span>I have increased my stretching to about 25-30min after each run.</p>\r\n<p class=\"MsoListParagraphCxSpMiddle\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">e)<span style=\"font: 7.0pt \'Times New Roman\';\">      </span></span></span>I do one yoga class of 1 hour/week</p>\r\n<p class=\"MsoListParagraphCxSpLast\" style=\"text-indent: -18.0pt; mso-list: l0 level1 lfo1;\"><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\">f)<span style=\"font: 7.0pt \'Times New Roman\';\">       </span></span></span>1-2 Glasses of wine each night and a number of beers on weekend.<span style=\"mso-spacerun: yes;\">  </span>The number depends upon whether the Swans are playing at home or not.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Has your diet changed given the obvious change in energy requirements? And are you using fuel on your longer sessions?</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF:</span></b> Did your 28 Day reboot at start of program which was a good way to get off the sugars again.<span style=\"mso-spacerun: yes;\">  </span>Generally, diet has been consistent as previously.<span style=\"mso-spacerun: yes;\">  </span>I eat pretty well generally and weight has been consistent for the last 10 years at about 100kg.<span style=\"mso-spacerun: yes;\">  </span>Out of interest, my weight has dropped to 95kg during this prep and I expect to race in a couple of weeks at about 93kg.<span style=\"mso-spacerun: yes;\">  </span>Not a sustainable weight for me, nor something I am really focussing upon. – My daughters think I look sick like Pampy.</p>\r\n<p class=\"MsoNormal\">On all runs over about 20km I am using the Endura gels to balance sugar.<span style=\"mso-spacerun: yes;\">  </span>I find mixing some of the gels in a water bottle and sipping consistently during the run works best for me.</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP</b>: How is your body holding up to increasing time on land?</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF:</span></b><span style=\"mso-spacerun: yes;\">  </span>Seems to be ok at the moment.<span style=\"mso-spacerun: yes;\">  </span>60+km is not something I want to be doing all the time but it seems to be handling at the moment.<span style=\"mso-spacerun: yes;\">  </span>Plenty of stretching and the occasional calf massage has helped a lot.</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP</b>: What I suspect you have that most of us don’t, is the ability to mentally be ready for the task at hand.<span style=\"mso-spacerun: yes;\">  </span>I see many unfortunately bomb their event through pre-race apprehension and anxiety.<span style=\"mso-spacerun: yes;\">  </span>How do you deal with pre-race preparation - emotionally?</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF</span></b>: I suppose the key for me is to have a logical and planned preparation that I know will get me in the condition to perform where I want.<span style=\"mso-spacerun: yes;\">  </span>Having a longer preparation helps too, as any sickness or injury has a much smaller effect.<span style=\"mso-spacerun: yes;\">  </span>On race day, my focus has always been about execution of a race plan, and whether that is a 22sec 50m freestyle or 3:30min 42km run, I don’t approach it any different.<span style=\"mso-spacerun: yes;\">  </span>I will have a plan for the day, a couple of things that I monitor before and during the race.<span style=\"mso-spacerun: yes;\">  </span>Whilst I set goals for myself prior, race day for me is about not making mistakes.<span style=\"mso-spacerun: yes;\">  </span>I find focussing on process rather than result lessens the nerves.</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> (I ask this question to all my Q&amp;A’s) – what was your best swimming race weight? And, what will be your weight be on marathon day?</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF</span></b>: I raced at about 92-93kg.<span style=\"mso-spacerun: yes;\">  </span>I will be around that on race day, however sadly it will be distributed differently.</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Would you like to offer us a goal time for your up-coming Gold Coast marathon – and will you use a race plan (eg pacing strategy)?</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF:</span></b> I am looking at 3:30 for the race which is about 5min/km pace.<span style=\"mso-spacerun: yes;\">  </span>I have focussed my preparation around this and <a name=\"_GoBack\"></a>hope that I can get through the last 8km ok.<span style=\"mso-spacerun: yes;\">  </span>The first 30-35km will all be about pace and heart rate for me. – Thank goodness it’s so flat:).</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Finally, you were a member of the 4 x100 Freestyle Gold medal (World record) winning team in Sydney 2000.<span style=\"mso-spacerun: yes;\">  </span>But let’s be honest, no Thorpey, no medal.<span style=\"mso-spacerun: yes;\">  </span>How often do you thank him?</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"color: #7030a0;\">CF</span></b>:<span style=\"mso-spacerun: yes;\">  </span>Klimmy breaking the world record in the first leg helped a bit, but honestly, I carried those guys!</p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Thanks for your time today Chris and best of luck in your marathon – pace smartly.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\">Chris’ Sydney 2000 Gold medal swim FYI - <a href=\"https://www.youtube.com/watch?v=m2IGm4UC73U\">https://www.youtube.com/watch?v=m2IGm4UC73U</a></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-16 04:29:09','2014-06-16 04:29:09','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1508,2,'2014-06-16 02:26:11','2014-06-16 02:26:11','','fyd\'s','','inherit','closed','open','','fyds','','','2014-06-16 02:26:11','2014-06-16 02:26:11','',574,'http://balancehealthprograms.com.au/wp-content/uploads/fyds.jpg',0,'attachment','image/jpeg',0),(1511,2,'2014-06-16 04:37:57','2014-06-16 04:37:57','','fydes 2','','inherit','closed','open','','fydes-2','','','2014-06-16 04:37:57','2014-06-16 04:37:57','',574,'http://balancehealthprograms.com.au/wp-content/uploads/fydes-2.jpg',0,'attachment','image/jpeg',0),(1510,2,'2014-06-16 04:35:35','2014-06-16 04:35:35','','fydes','','inherit','closed','open','','fydes','','','2014-06-16 04:35:35','2014-06-16 04:35:35','',574,'http://balancehealthprograms.com.au/wp-content/uploads/fydes.jpg',0,'attachment','image/jpeg',0),(1515,2,'2014-06-23 05:36:07','2014-06-23 05:36:07','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h1><span style=\"color: #000080;\"><b>PAMPY’S POST </b><b>25.14</b></span><b> </b><b>– <span style=\"color: #3366ff;\">THE MARATHON</span> </b></h1>\r\nMorning Team,\r\n\r\nOn July 6th I will be supporting 14 of BP team members who will be running the Gold Coast Marathon – of which 9 will be covering the distance for the first time!  Given their commitment to their preparation, I believe they will ALL meet their goals – and beyond.  So today’s post is a guide for “Race Day”.\r\n\r\nBut first...\r\n\r\nIn 490 BC a Greek Soldier ‘Pheidippides’ ran from the battle town of Marathon, to the city of Athens, to inform the town folk of a Greek victory.  The distance was 24.85 miles (40km).  After he shouted, “niki!” (victory) for a third time he keeled over and died!\r\n\r\nThe first modern Olympics in Greece (1896) the marathon event traced Pheidippides footsteps.  It was won by Spiridon Louis representing Greece in a time of 2.58 (4.27 pace @ 13.5kph). He was handed red wine for refreshments and shortly after, keeled over and died!\r\n\r\nIn 1900 and searing 40 degree heat, made it tough going for the 7 of 13 who finished the ‘blue riband’ Olympic event.  Frenchman Michel Theato won in a time of 2.59.47.  He lived, but he never ran again! C’est merde!\r\n\r\nWhen the Olympics moved to London in 1908 the race started from the grounds of Windsor castle.  As the runners started the race, it was brought to the attention of organisers that the King had made it clear the race was to finish in front of the Royal box at White City Stadium – which was another 2.2kms away from the original finish.  So mid race they added another 2.2kms – can you friggin believe it!  The distance was changed to 42.2km forever.  So we have the Pommies to thank for those wretched last 2.2 clicks!  Even still, the race was won in record time by American Johnny Hayes (2.55.18) – who ran the last 1km in just over 11minutes due to severe cramping.  He also packed it in and took up golf.\r\n\r\nBefore I discuss <b>WHY </b>we do it, here are some quick pointers for race day.\r\n\r\n<b><span style=\"text-decoration: underline;\">3 days before race</span></b> – relax!  No; you don’t have a cold or need to avoid all human contact. No; your Achilles is just fine.  No; you haven’t sabotaged your race because you only sleep 6.2 hours last night. AND you most certainly don’t need to log another 27kms in training!  There is no weird and wonderful product that will make you faster.  No; you don’t need to load up on carbohydrates, you don’t need to pre-load litres of sports fluid, and finally, No; you don’t need to buy a pair of calf compression socks – <b><i>you are just fine</i></b>.  You have been trained to assure endurance, strength, and most importantly mental resolve.  You have pretty much followed my program to the tee, so just relax – all is good. Simply consider race day as just another long training run – with stacks of other like-minded ‘fruit loops’.\r\n\r\n<b><span style=\"text-decoration: underline;\">1 day out</span></b> – Eat and drink your normally choices. NOTE - perhaps consider increasing root veg (starchy carbs) the lunch before race day – I tend to rip into sweet potato with a dash of salt.  Drink water to thirst ONLY – you’re not a camel.  Now is also not the time to be spiking your insulin – back off on sugars.  I like to walk the day before (say 40minutes) – no jogging, not even on grass – “save ‘em”.  I accept for first timers apprehension comes from uncertainty, but know that we have covered all the bases in training – so <b><i>believe</i></b> that your training has more than adequately equipped you for the challenge ahead.  If I felt you were ill-equipped, I’d tell you.\r\n\r\n<b><span style=\"text-decoration: underline;\">Race morning</span></b> – it is common that your sleep would have been average at best.  This is just your brain psyching you up for the task ahead.  It won’t play any ill-effect on your performance.  In fact, I seem to race better on poor sleep.  Wear clothes and shoes you have worn in training – no new gear you bought at the expo.  Perhaps consider a light breaky – whatever you usually have, about 2hours before you run.  I consume a small bowl of oats, chia seeds, yogurt and an egg.  I would steer clear of fibre (fruits etc) and again spikes in sugar (sports drinks and juices).  I consume a strong coffee 2 hours before race start (which I have practiced) and have abstained from coffee for the 3 days leading to race day.  The result – BOOM! Superman is in the building! Any doubts are now gone!  I also like to mood up with a few tunes – Foo Fighters, AC/DC, or Wham.  I recommend lightly warming up even though the race is so damn long.  Throw in 5 minutes of super easy jogging at 60% with your tracksuit ON – build up a light sweat.  Warming your muscles and joints is key especially at age 40 something it helps!  Then I get into the starting area and effortlessly bounce on the spot for a bit – just pumping some blood into my calves and firing nerves in my feet and achilles.  While waiting for the gun, just to ease the nerves, I play the game of counting the number gel wrappers around other athlete’s waists.  From memory, I once counted 13 on a small lady for ½ marathon!  Sadly, she went into a diabetic coma at the 13k mark.\r\n\r\n<b><span style=\"text-decoration: underline;\">Race</span> </b>– OK, listen up.  The way I see it, given your training commitment, the ONLY way you could stuff this up, is by taking it out TOO hard.  Repeat - DON’T take it out TOO hard.  Run within yourself.  Here’s the deal......\r\n\r\nWe all have about 500 cals of stored sugar (glycogen) ready to go.  This will effectively fuel about 50minutes at your maximum sustained effort.  We ALL have buckets of stored fat – but fat needs to be lit by sugar.  No flame no fat.  So, let’s say you’re going at 85% of your max effort; you’ll then empty your tank in about 100minutes. So basically the harder you push the more sugar you burn. And, as previously discussed in previous post’s, if your sugar tank alert alarm goes off you can expect to feel pretty awful with your healthy brain encouraging if not ensuring you slow, stop or give up.   Yes, you can throw sugar’s back in, but the higher your intensity, the less your absorption.  So there’s your challenge.  No one reading this article will be finishing the marathon in 2hours – well…...except maybe Chris Fydler, so how do we <b><i>balance this equation</i></b>.\r\n<ol>\r\n	<li>Take it out within yourself (really hold back) – for the first 20% of the race at least – just be cool – watch enthusiastic Muppets fly past you – we’ll delight in catching them later.  You want to be thinking – I could definitely be running faster than this – I feel like I’m bludging – I hope I don’t have stacks left when I finish – does Pamp really know what he’s talking about.  Trust me, there is always real estate left in a marathon to improve your position and time – if you still have your brain intact that is (well... sugar anyway).  Let’s say in training you’re holding 5 x 5km (2 min rest) repeats on 5.00min pace and feel like you’re working but still in control.  I would think your ‘out pace’ would be say 5.10’s – 15’s for the first 5kms.   Just take the edge off and run within yourself.</li>\r\n</ol>\r\n<ul>\r\n	<li>Be careful over the first km.  Everyone is tapered and ready to be shot out of a gun. Loud motivating music is being blasted (usually U2’s Beautiful Day or Thunderstruck) and the crowd is usually 10 deep.  With adrenalin pumping, it is so easy to get carried away running too fast – which will quickly chew through your limited sugar tank.</li>\r\n	<li>Speaking of Muppets….I recently broke my own <b>golden rule</b> by taking out a marathon way too fast.  With thoughts of grandeur, feeling great, I ran the first 10kms too hard, and, true to form I blew up at the26km mark.  Surely I would know better after all these years.  The point is, I knew the rules of physiology (from many failures) and still got carried away.  Be smart! Save your muscle glycogen, you’ll need it at the 30km mark.</li>\r\n	<li>2.  If you ate a small breakfast, I’d recommend you consume small hits of carbohydrates – high impact caffeinated carbs/ sugars seem be best, starting at about the 45min mark of the race.  I suggest you continue this every 15-20mins for the rest of the race.  This should coincide with aid stations.  Never let your blood sugars plummet.  The last thing we want is for your alert alarm to go off.  If it does, from my experience, it doesn’t matter how much fuel you throw in at that point, it’s too late.  I do recommend against consuming large hits of carb at any one time.  Your tummy, which is only working to 20% of its normal capacity, may tell it’s not happy.  Repeat – small regular hits of sugar for the rest of the race.</li>\r\n</ul>\r\nIf you couldn’t manage breakfast, start small carb hits at the 20minute mark of race – but no earlier.\r\n<ul>\r\n	<li>Drink to thirst, which at the Gold Coast will be every aid station.  Also remember to toss water on your face – this offers instant cooling sweat without it working its way through your system (which will cost you valuable energy).  Cool from the outside in – not inside out.</li>\r\n	<li>Think form &gt; run tall &gt; relax shoulders&gt; soft foot fall&gt; pick those feet up.</li>\r\n	<li>If possible run more efficient tangents – don’t run further than you have to.</li>\r\n</ul>\r\n<ul>\r\n	<li><b>3. 35km</b> – I’m sorry about this, but the likelihood will be you’ll feel like sh^t.  This is just part of it – and yep, I’m getting closer to <b>WHY</b> we do this.  I have spoken about this before, but research now suggests, although you think you’re completely shot – in actual fact, you’re not.  It is just an illusory brain generated emotion – produced by you! Yep, you think you’re world has collapsed, but science suggests you’re actually only about 50% shot.  The lower your sugar tank the greater your negative emotions.  So if you went out too hard, expect to be faced with an almighty challenge of dissociating from these negative emotions at the 35km mark.  Dissociating from these emotions is the key. For those racing this Gold Coast marathon, I have sent you every trick in the book to get through this period – so use them – and believe unconditionally in yourself!</li>\r\n</ul>\r\nWhen you’ve trained for months (usually most preps are faced with minor challenges of niggles or illness), you’ve held back during the first 20%, fuelled smartly, dissociated from the devil at 35km mark, pushed through that last 2kms (and thanked the Pommies for this), now the.....the last 100metres and finishing is<b> WHY we do it!</b>\r\n\r\nGood luck, enjoy it, and back yourself.\r\n\r\nBP\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-23 05:36:07','2014-06-23 05:36:07','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1513,2,'2014-06-16 04:43:34','2014-06-16 04:43:34','<p class=\"quote\" style=\"text-align: center;\"><strong><span style=\"color: #993366;\">“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…Every morning a lion wakes up, it knows it must outrun than the slowest gazelle or it will starve to death. It doesn’t matter if you are a lion or a gazelle… When the sun comes up you’d better be running”</span></strong></p>\r\n<p style=\"text-align: center;\"><iframe src=\"//www.youtube.com/embed/TJXLDlAkIQw\" height=\"315\" width=\"420\" allowfullscreen=\"\" frameborder=\"0\"></iframe></p>\r\n\r\n<h2><span style=\"color: #993366;\"><strong>My method has three defined stages;</strong></span></h2>\r\n<div id=\"phases\">\r\n<div class=\"phasestbl\">\r\n<div>\r\n\r\n[button text=\"1. The Free Falling Running Method\" link=\"/phase1/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">3 unique sessions</span></li>\r\n	<li><span style=\"font-size: 12px;\">Running form analysis</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education for improved running economy</span></li>\r\n	<li><span style=\"font-size: 12px;\">Re-program your technique</span></li>\r\n	<li><span style=\"font-size: 12px;\">Practice with drills &amp; skills</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>2. Intensity</strong>\" link=\"/phase2/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Assess current conditioning</span></li>\r\n	<li><span style=\"font-size: 12px;\">Calculate efficient training intensity</span></li>\r\n	<li><span style=\"font-size: 12px;\">Education on Zone training</span></li>\r\n	<li><span style=\"font-size: 12px;\">Define goals</span></li>\r\n	<li><span style=\"font-size: 12px;\">Test progress regularly</span></li>\r\n</ul>\r\n</div>\r\n<div>\r\n\r\n[button text=\"<strong>3. Personally Designed Plan</strong>\" link=\"/phase3/\"]\r\n<ul>\r\n	<li><span style=\"font-size: 12px;\">Consider lifestyle, history &amp; interests</span></li>\r\n	<li><span style=\"font-size: 12px;\">Armed with objective test results</span></li>\r\n	<li><span style=\"font-size: 12px;\">Periodised monthly programs</span></li>\r\n	<li><span style=\"font-size: 12px;\">Defined order of development</span></li>\r\n	<li><span style=\"font-size: 12px;\">Training mind &amp; body</span></li>\r\n</ul>\r\n</div>\r\n</div>\r\n<div class=\"phasespics\">\r\n<div><img class=\"aligncenter size-full wp-image-1194\" alt=\"stage1img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage1img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1195\" alt=\"stage2img\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/stage2img.png\" width=\"220\" height=\"258\" /></div>\r\n<div><img class=\"aligncenter size-full wp-image-1196\" 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10]>\r\n\r\n<style>\r\n /* Style Definitions */\r\n table.MsoNormalTable\r\n	{mso-style-name:\"Table Normal\";\r\n	mso-tstyle-rowband-size:0;\r\n	mso-tstyle-colband-size:0;\r\n	mso-style-noshow:yes;\r\n	mso-style-priority:99;\r\n	mso-style-qformat:yes;\r\n	mso-style-parent:\"\";\r\n	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\n	mso-para-margin-top:0cm;\r\n	mso-para-margin-right:0cm;\r\n	mso-para-margin-bottom:10.0pt;\r\n	mso-para-margin-left:0cm;\r\n	line-height:115%;\r\n	mso-pagination:widow-orphan;\r\n	font-size:11.0pt;\r\n	font-family:\"Calibri\",\"sans-serif\";\r\n	mso-ascii-font-family:Calibri;\r\n	mso-ascii-theme-font:minor-latin;\r\n	mso-hansi-font-family:Calibri;\r\n	mso-hansi-theme-font:minor-latin;\r\n	mso-fareast-language:EN-US;}\r\n</style><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapedefaults v:ext=\"edit\" spidmax=\"1027\"/>\r\n</xml><![endif]--><!--[if gte mso 9]><xml>\r\n<o:shapelayout v:ext=\"edit\">\r\n<o:idmap v:ext=\"edit\" data=\"1\"/>\r\n</o:shapelayout></xml><![endif]-->\r\n<h2 class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\"><span style=\"font-size: 26.0pt; font-family: \'Cambria\',\'serif\'; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin; color: #548dd4; mso-themecolor: text2; mso-themetint: 153;\">PAMPY’S POST 24.14 </span></b><b style=\"mso-bidi-font-weight: normal;\"><span style=\"font-size: 26.0pt; font-family: \'Cambria\',\'serif\'; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;\">– <span style=\"color: #17365d; mso-themecolor: text2; mso-themeshade: 191;\">Q&amp;A with OLYMPIC GOLD MEDALLIST CHRIS FYDLER</span></span></b></h2>\r\n<p class=\"MsoNormal\"><em><strong>Morning Team,</strong></em></p>\r\n<p class=\"MsoNormal\">Today’s post features a Q&amp;A with Sydney Olympic Gold Medallist – Swimmer Chris <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fyds.jpg\"><img class=\"size-medium wp-image-1508 alignright\" alt=\"fyd\'s\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fyds-300x195.jpg\" width=\"300\" height=\"195\" /></a>Fydler.<span style=\"mso-spacerun: yes;\">  </span>With 3 Olympic Games to his credit, multiple World records and Australian titles, I would like to know why someone who spent 20 years of their life attempting to swim as fast a possible for 50 seconds (or less), now wants to run a 42.2km marathon.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b><span style=\"mso-spacerun: yes;\">  </span>Thanks Chris for time – I know with your business (Oriel Technologies), a distinguished member of the Australian Olympic Team executive, and your busy family, life must be hectic.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n<p class=\"MsoNormal\">Now then, first up, as Captain of the Australian Olympic swim team in 2000, given the latest media record of the class of 2000, is there any chance we may see you in the media for any reason outside your up-coming athletic endeavours?</p>\r\n<p class=\"MsoNormal\"><span style=\"color: #3366ff;\"><b style=\"mso-bidi-font-weight: normal;\">CF:</b> </span>Nice opener Pampy.<span style=\"mso-spacerun: yes;\">  </span>Really helps me relax about the questions you have following.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Now, as a lean 6’5” 100kg swimmer, blessed with wide shoulders and hips like a snake, why would you want to tackle 42.2kms on feet?</p>\r\n<p class=\"MsoNormal\"><span style=\"color: #3366ff;\"><b style=\"mso-bidi-font-weight: normal;\">CF</b>:</span> I’m not one of those guys that can swim all year around.<span style=\"mso-spacerun: yes;\">  </span>I love the ocean swims in the summer and can still be reasonably competitive, but I was looking for a goal over winter.<span style=\"mso-spacerun: yes;\">  </span>For the last few years I’ve run the SMH Half and really enjoyed the process so after a number of beers one night I got a couple of mates convinced that the GC Marathon was a good idea.<span style=\"mso-spacerun: yes;\">  </span>The honest truth is, I need a goal to get out of bed and this seemed like a good one at the time.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> How have you structured your training?</p>\r\n<p class=\"MsoNormal\"><!--[if gte mso 9]><xml>\r\n<w:LatentStyles DefLockedState=\"false\" DefUnhideWhenUsed=\"true\"\r\nDefSemiHidden=\"true\" DefQFormat=\"false\" DefPriority=\"99\"\r\nLatentStyleCount=\"267\">\r\n<w:LsdException Locked=\"false\" Priority=\"0\" SemiHidden=\"false\"\r\nUnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"Normal\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"9\" SemiHidden=\"false\"\r\nUnhideWhenUsed=\"false\" QFormat=\"true\" Name=\"heading 1\"/>\r\n<w:LsdException Locked=\"false\" Priority=\"9\" QFormat=\"true\" Name=\"heading 2\"/>\r\n<w:LsdException Locked=\"false\" 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10]>\r\n\r\n<style>\r\n /* Style Definitions */\r\n table.MsoNormalTable\r\n	{mso-style-name:\"Table Normal\";\r\n	mso-tstyle-rowband-size:0;\r\n	mso-tstyle-colband-size:0;\r\n	mso-style-noshow:yes;\r\n	mso-style-priority:99;\r\n	mso-style-qformat:yes;\r\n	mso-style-parent:\"\";\r\n	mso-padding-alt:0cm 5.4pt 0cm 5.4pt;\r\n	mso-para-margin-top:0cm;\r\n	mso-para-margin-right:0cm;\r\n	mso-para-margin-bottom:10.0pt;\r\n	mso-para-margin-left:0cm;\r\n	line-height:115%;\r\n	mso-pagination:widow-orphan;\r\n	font-size:11.0pt;\r\n	font-family:\"Calibri\",\"sans-serif\";\r\n	mso-ascii-font-family:Calibri;\r\n	mso-ascii-theme-font:minor-latin;\r\n	mso-hansi-font-family:Calibri;\r\n	mso-hansi-theme-font:minor-latin;\r\n	mso-fareast-language:EN-US;}\r\n</style><![endif]-->\r\n\r\n<p class=\"MsoNormal\"><span style=\"color: #3366ff;\"><b style=\"mso-bidi-font-weight: normal;\">CF</b>:</span> I’m limiting to only 3-4 runs per week and have built up to an average between 60-65km per week for the last 6 weeks or so. I generally do;</p>\r\n\r\n<ol>\r\n	<li><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\"><span style=\"font: 7.0pt \'Times New Roman\';\">    </span></span></span>an “out and back” of about 18-19 km</li>\r\n	<li><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\"><span style=\"font: 7.0pt \'Times New Roman\';\">    </span></span></span>at your suggestion some interval training (total set about 12-14km) – not my favourite set of the week</li>\r\n	<li><span style=\"mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;\"><span style=\"mso-list: Ignore;\"><span style=\"font: 7.0pt \'Times New Roman\';\">    </span></span></span>a longer type run which we have built up.<span style=\"mso-spacerun: yes;\">  </span>We started at 22km and increased every 2 weeks by 4km.<span style=\"mso-spacerun: yes;\">  </span>The last one 3 weeks out from race planned as 36km.</li>\r\n	<li>I have increased my stretching to about 25-30min after each run.</li>\r\n	<li>I do one yoga class of 1 hour/week</li>\r\n	<li>1-2 Glasses of wine each night and a number of beers on weekend.<span style=\"mso-spacerun: yes;\">  </span>The number depends upon whether the Swans are playing at home or not.</li>\r\n</ol>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Has your diet changed given the obvious change in energy requirements? And are you using fuel on your longer sessions?</p>\r\n<p class=\"MsoNormal\"><span style=\"color: #3366ff;\"><b style=\"mso-bidi-font-weight: normal;\">CF:</b></span> Did your 28 Day reboot at start of program which was a good way to get off the sugars <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fydes.jpg\"><img class=\"size-full wp-image-1510 alignright\" alt=\"fydes\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fydes.jpg\" width=\"300\" height=\"180\" /></a>again.<span style=\"mso-spacerun: yes;\">  </span>Generally, diet has been consistent as previously.<span style=\"mso-spacerun: yes;\">  </span>I eat pretty well generally and weight has been consistent for the last 10 years at about 100kg.<span style=\"mso-spacerun: yes;\">  </span>Out of interest, my weight has dropped to 95kg during this prep and I expect to race in a couple of weeks at about 93kg.<span style=\"mso-spacerun: yes;\">  </span>Not a sustainable weight for me, nor something I am really focussing upon. – My daughters think I look sick like Pampy.</p>\r\n<p class=\"MsoNormal\">On all runs over about 20km I am using the Endura gels to balance sugar.<span style=\"mso-spacerun: yes;\">  </span>I find mixing some of the gels in a water bottle and sipping consistently during the run works best for me.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP</b>: How is your body holding up to increasing time on land?</p>\r\n<p class=\"MsoNormal\"><span style=\"color: #3366ff;\"><b style=\"mso-bidi-font-weight: normal;\">CF:</b></span><span style=\"mso-spacerun: yes;\">  </span>Seems to be ok at the moment.<span style=\"mso-spacerun: yes;\">  </span>60+km is not something I want to be doing all the time but it seems to be handling at the moment.<span style=\"mso-spacerun: yes;\">  </span>Plenty of stretching and the occasional calf massage has helped a lot.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP</b>: What I suspect you have that most of us don’t, is the ability to mentally be ready for the task at hand.<span style=\"mso-spacerun: yes;\">  </span>I see many unfortunately bomb their event through pre-race apprehension and anxiety.<span style=\"mso-spacerun: yes;\">  </span>How do you deal with pre-race preparation - emotionally?</p>\r\n\r\n<blockquote>\r\n<p class=\"MsoNormal\"><strong><span style=\"color: #3366ff;\">CF:</span> I suppose the key for me is to have a logical and planned preparation that I know will get me in the condition to perform where I want.  Having a longer preparation helps too, as any sickness or injury has a much smaller effect.  On race day, my focus has always been about execution of a race plan, and whether that is a 22sec 50m freestyle or 3:30min 42km run, I don’t approach it any different.  I will have a plan for the day, a couple of things that I monitor before and during the race.  Whilst I set goals for myself prior, race day for me is about not making mistakes.  I find focussing on process rather than result lessens the nerves.</strong></p>\r\n</blockquote>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> (I ask this question to all my Q&amp;A’s) – what was your best swimming race weight? And, what will be your weight be on marathon day?</p>\r\n<p class=\"MsoNormal\"><span style=\"color: #3366ff;\"><b style=\"mso-bidi-font-weight: normal;\">CF</b>:</span> I raced at about 92-93kg.<span style=\"mso-spacerun: yes;\">  </span>I will be around that on race day, however sadly it will be distributed differently.</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Would you like to offer us a goal time for your up-coming Gold Coast marathon – and will you use a race plan (eg pacing strategy)?</p>\r\n<p class=\"MsoNormal\"><span style=\"color: #3366ff;\"><b style=\"mso-bidi-font-weight: normal;\">CF:</b></span> I am looking at 3:30 for the race which is about 5min/km pace.<span style=\"mso-spacerun: yes;\">  </span>I have focussed my preparation around this and <a name=\"_GoBack\"></a>hope that I can get through the last 8km ok.<span style=\"mso-spacerun: yes;\">  </span>The first 30-35km will all be about pace and heart rate for me. – Thank goodness it’s so flat:).</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Finally, you were a member of the 4 x100 Freestyle Gold medal (World record)  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/fydes-2.jpg\"><img class=\"size-full wp-image-1511 alignright\" alt=\"fydes 2\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/fydes-2.jpg\" width=\"264\" height=\"191\" /></a>winning team in Sydney 2000.<span style=\"mso-spacerun: yes;\">  </span>But let’s be honest, no Thorpey, no medal.<span style=\"mso-spacerun: yes;\">  </span>How often do you thank him?</p>\r\n<p class=\"MsoNormal\"><span style=\"color: #3366ff;\"><b style=\"mso-bidi-font-weight: normal;\">CF</b></span>:<span style=\"mso-spacerun: yes;\">  </span>Klimmy breaking the world record in the first leg helped a bit, but honestly, I carried those guys!</p>\r\n<p class=\"MsoNormal\"><b style=\"mso-bidi-font-weight: normal;\">BP:</b> Thanks for your time today Chris and best of luck in your marathon – pace smartly.<span style=\"mso-spacerun: yes;\">  </span></p>\r\n<p class=\"MsoNormal\"><strong>Chris’ Sydney 2000 Gold medal swim FYI</strong></p>\r\n<p class=\"MsoNormal\"><strong><span style=\"color: #3366ff;\">https://www.youtube.com/watch?v=m2IGm4UC73U</span></strong></p>\r\n<p class=\"MsoNormal\"></p>\r\n<p class=\"MsoNormal\"></p>','<font size=\"5\">Coaching To Run: For <b>Enjoyment</b>, To <b>Race</b>, For <b>Life</b></font>','','inherit','closed','open','','574-revision-v1','','','2014-06-16 04:43:34','2014-06-16 04:43:34','',574,'http://balancehealthprograms.com.au/574-revision-v1/',0,'revision','',0),(1516,2,'2014-06-23 05:46:43','2014-06-23 05:46:43','','phid','','inherit','closed','open','','phid','','','2014-06-23 05:46:43','2014-06-23 05:46:43','',574,'http://balancehealthprograms.com.au/wp-content/uploads/phid.jpg',0,'attachment','image/jpeg',0),(1517,2,'2014-06-23 05:47:21','2014-06-23 05:47:21','','run 111','','inherit','closed','open','','run-111','','','2014-06-23 05:47:21','2014-06-23 05:47:21','',574,'http://balancehealthprograms.com.au/wp-content/uploads/run-111.jpg',0,'attachment','image/jpeg',0),(1518,2,'2014-06-23 05:49:02','2014-06-23 05:49:02','','flask','','inherit','closed','open','','flask','','','2014-06-23 05:49:02','2014-06-23 05:49:02','',574,'http://balancehealthprograms.com.au/wp-content/uploads/flask.jpg',0,'attachment','image/jpeg',0),(1519,2,'2014-06-23 05:49:53','2014-06-23 05:49:53','','gold coast','','inherit','closed','open','','gold-coast','','','2014-06-23 05:49:53','2014-06-23 05:49:53','',574,'http://balancehealthprograms.com.au/wp-content/uploads/gold-coast.jpg',0,'attachment','image/jpeg',0),