(3442,2,'2016-08-01 23:38:27','2016-08-01 23:38:27','<h1 style=\"text-align: center; margin-top: 10px;\"><span style=\"color: #3366ff;\"><em><strong>All you need to know in 45 seconds</strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #008080;\"><em><strong>14 Days to reboot your optimum brain/ gut/ metabolism connection. </strong></em></span></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Go and buy a stack of *real fresh food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Basically anything that will go off in 4-8 days. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Eat what ever you like, whenever you like, and as much or little as you like.<img class=\"alignright wp-image-2440\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/Foods_cropped-278x300.jpg\" alt=\"Foods_(cropped)\" width=\"178\" height=\"192\" /></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>As long as it\'s real food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Also buy a stack of herbs and spices!</strong></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume any food that has been <span style=\"text-decoration: underline;\">modified</span> with flavouring, aroma\'s, colouring, or preservatives. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume modified food littered with <span style=\"text-decoration: underline;\">additive #\'s</span> 200-300, 400-450, 600-700.<img class=\"alignright wp-image-2365\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/foos.png\" alt=\"foos\" width=\"187\" height=\"130\" /></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT worry about CARBS, FAT, OR PROTEIN - or counting calories.</strong> </span></h5>\r\n&nbsp;</blockquote>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>That\'s it!</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Expect an email for me each day - just simple motivational stuff.<img class=\"alignright wp-image-2632\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/chiiii.jpg\" alt=\"chiiii\" width=\"206\" height=\"137\" /></strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><span style=\"color: #008080;\">Oh, and if you could move a bit, that would also be great!</span> </strong></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #3366ff;\"><strong>* Real food doesn\'t (usually) come in a box, wrapper, container, or packet, nor does it have a mascot! </strong></span></h3>\r\n<h3><span style=\"color: #3366ff;\"><strong>Real food also (usually) is inedible after 4-8 days. </strong></span></h3>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n<a href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"alignright wp-image-2405 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/prog-details-300x42.jpg\" alt=\"prog details\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;</blockquote>','ALL YOU NEED TO KNOW IN 45 SECONDS','','publish','closed','closed','','all-you-need-to-know-in-45-seconds','','','2016-08-01 23:41:11','2016-08-01 23:41:11','',0,'http://balancehealthprograms.com.au/?page_id=3442',0,'page','',0),(3443,2,'2016-08-01 23:38:27','2016-08-01 23:38:27','<h1 style=\"text-align: center;margin-top:10px;\"><span style=\"color: #3366ff;\"><em><strong>All you need to know in 45 seconds</strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #008080;\"><em><strong>14 Days to reboot your optimum brain/ gut/ metabolism connection. </strong></em></span></h3>\r\n<img class=\"alignright wp-image-2440\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/Foods_cropped-278x300.jpg\" alt=\"Foods_(cropped)\" width=\"307\" height=\"331\" />\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Go and buy a stack of *real fresh food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Basically anything that will go off in 4-8 days. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Eat what ever you like, whenever you like, and as much or little as you like.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>As long as it\'s real food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Also buy a stack of herbs and spices!</strong></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2365\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/foos.png\" alt=\"foos\" width=\"336\" height=\"233\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume any food that has been <span style=\"text-decoration: underline;\">modified</span> with flavouring, aroma\'s, colouring, or preservatives. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume modified food littered with <span style=\"text-decoration: underline;\">additive #\'s</span> 200-300, 400-450, 600-700.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT worry about CARBS, FAT, OR PROTEIN - or counting calories.</strong> </span></h5>\r\n&nbsp;</blockquote>\r\n<h6></h6>\r\n<h6></h6>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>That\'s it!</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Expect an email for me each day - just simple motivational stuff.</strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><span style=\"color: #008080;\">Oh, and if you could move a bit, that would also be great!</span> </strong></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<img class=\"alignright wp-image-2632\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/chiiii.jpg\" alt=\"chiiii\" width=\"344\" height=\"229\" />\r\n<blockquote>\r\n<h3><span style=\"color: #3366ff;\"><strong>* Real food doesn\'t (usually) come in a box, wrapper, container, or packet, nor does it have a mascot! </strong></span></h3>\r\n<h3><span style=\"color: #3366ff;\"><strong>Real food also (usually) is inedible after 4-8 days. </strong></span></h3>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n<a href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"alignright wp-image-2405 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/prog-details-300x42.jpg\" alt=\"prog details\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;</blockquote>','ALL YOU NEED TO KNOW IN 45 SECONDS','','inherit','closed','closed','','3442-revision-v1','','','2016-08-01 23:38:27','2016-08-01 23:38:27','',3442,'http://balancehealthprograms.com.au/3442-revision-v1/',0,'revision','',0),(3444,2,'2016-08-01 23:39:38','2016-08-01 23:39:38','<h1 style=\"text-align: center; margin-top: 10px;\"><span style=\"color: #3366ff;\"><em><strong>All you need to know in 45 seconds</strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #008080;\"><em><strong>14 Days to reboot your optimum brain/ gut/ metabolism connection. </strong></em></span></h3>\r\n<img class=\"alignright wp-image-2440\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/Foods_cropped-278x300.jpg\" alt=\"Foods_(cropped)\" width=\"178\" height=\"192\" />\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Go and buy a stack of *real fresh food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Basically anything that will go off in 4-8 days. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Eat what ever you like, whenever you like, and as much or little as you like.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>As long as it\'s real food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Also buy a stack of herbs and spices!</strong></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2365\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/foos.png\" alt=\"foos\" width=\"187\" height=\"130\" />\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume any food that has been <span style=\"text-decoration: underline;\">modified</span> with flavouring, aroma\'s, colouring, or preservatives. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume modified food littered with <span style=\"text-decoration: underline;\">additive #\'s</span> 200-300, 400-450, 600-700.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT worry about CARBS, FAT, OR PROTEIN - or counting calories.</strong> </span></h5>\r\n&nbsp;</blockquote>\r\n<h6></h6>\r\n<h6></h6>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>That\'s it!</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Expect an email for me each day - just simple motivational stuff.</strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><span style=\"color: #008080;\">Oh, and if you could move a bit, that would also be great!</span> </strong></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n</blockquote>\r\n<blockquote class=\"l-block\"><img class=\"alignright wp-image-2632\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/chiiii.jpg\" alt=\"chiiii\" width=\"206\" height=\"137\" />\r\n<blockquote>\r\n<h3><span style=\"color: #3366ff;\"><strong>* Real food doesn\'t (usually) come in a box, wrapper, container, or packet, nor does it have a mascot! </strong></span></h3>\r\n<h3><span style=\"color: #3366ff;\"><strong>Real food also (usually) is inedible after 4-8 days. </strong></span></h3>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n<a href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"alignright wp-image-2405 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/prog-details-300x42.jpg\" alt=\"prog details\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;</blockquote>','ALL YOU NEED TO KNOW IN 45 SECONDS','','inherit','closed','closed','','3442-revision-v1','','','2016-08-01 23:39:38','2016-08-01 23:39:38','',3442,'http://balancehealthprograms.com.au/3442-revision-v1/',0,'revision','',0),(3446,2,'2016-08-01 23:41:11','2016-08-01 23:41:11','<h1 style=\"text-align: center; margin-top: 10px;\"><span style=\"color: #3366ff;\"><em><strong>All you need to know in 45 seconds</strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #008080;\"><em><strong>14 Days to reboot your optimum brain/ gut/ metabolism connection. </strong></em></span></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Go and buy a stack of *real fresh food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Basically anything that will go off in 4-8 days. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Eat what ever you like, whenever you like, and as much or little as you like.<img class=\"alignright wp-image-2440\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/Foods_cropped-278x300.jpg\" alt=\"Foods_(cropped)\" width=\"178\" height=\"192\" /></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>As long as it\'s real food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Also buy a stack of herbs and spices!</strong></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume any food that has been <span style=\"text-decoration: underline;\">modified</span> with flavouring, aroma\'s, colouring, or preservatives. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume modified food littered with <span style=\"text-decoration: underline;\">additive #\'s</span> 200-300, 400-450, 600-700.<img class=\"alignright wp-image-2365\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/foos.png\" alt=\"foos\" width=\"187\" height=\"130\" /></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT worry about CARBS, FAT, OR PROTEIN - or counting calories.</strong> </span></h5>\r\n&nbsp;</blockquote>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>That\'s it!</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Expect an email for me each day - just simple motivational stuff.<img class=\"alignright wp-image-2632\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/chiiii.jpg\" alt=\"chiiii\" width=\"206\" height=\"137\" /></strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><span style=\"color: #008080;\">Oh, and if you could move a bit, that would also be great!</span> </strong></span></h4>\r\n</blockquote>\r\n<h5></h5>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #3366ff;\"><strong>* Real food doesn\'t (usually) come in a box, wrapper, container, or packet, nor does it have a mascot! </strong></span></h3>\r\n<h3><span style=\"color: #3366ff;\"><strong>Real food also (usually) is inedible after 4-8 days. </strong></span></h3>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n<a href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"alignright wp-image-2405 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/prog-details-300x42.jpg\" alt=\"prog details\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;</blockquote>','ALL YOU NEED TO KNOW IN 45 SECONDS','','inherit','closed','closed','','3442-revision-v1','','','2016-08-01 23:41:11','2016-08-01 23:41:11','',3442,'http://balancehealthprograms.com.au/3442-revision-v1/',0,'revision','',0),(3445,2,'2016-08-01 23:40:31','2016-08-01 23:40:31','<h1 style=\"text-align: center; margin-top: 10px;\"><span style=\"color: #3366ff;\"><em><strong>All you need to know in 45 seconds</strong></em></span></h1>\r\n<blockquote class=\"l-block\">\r\n<h3><span style=\"color: #008080;\"><em><strong>14 Days to reboot your optimum brain/ gut/ metabolism connection. </strong></em></span></h3>\r\n&nbsp;\r\n<h5></h5>\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>Go and buy a stack of *real fresh food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Basically anything that will go off in 4-8 days. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Eat what ever you like, whenever you like, and as much or little as you like.<img class=\"alignright wp-image-2440\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/Foods_cropped-278x300.jpg\" alt=\"Foods_(cropped)\" width=\"178\" height=\"192\" /></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>As long as it\'s real food.</strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>Also buy a stack of herbs and spices!</strong></span></h5>\r\n</blockquote>\r\n<h5></h5>\r\n&nbsp;\r\n\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume any food that has been <span style=\"text-decoration: underline;\">modified</span> with flavouring, aroma\'s, colouring, or preservatives. </strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT consume modified food littered with <span style=\"text-decoration: underline;\">additive #\'s</span> 200-300, 400-450, 600-700.<img class=\"alignright wp-image-2365\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2014/03/foos.png\" alt=\"foos\" width=\"187\" height=\"130\" /></strong></span></h5>\r\n<h5><span style=\"color: #3366ff;\"><strong>DO NOT worry about CARBS, FAT, OR PROTEIN - or counting calories.</strong> </span></h5>\r\n&nbsp;</blockquote>\r\n<h6></h6>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote class=\"l-block\">\r\n<h6></h6>\r\n</blockquote>\r\n<blockquote class=\"l-block\">\r\n<blockquote>\r\n<h4><span style=\"color: #008080;\"><strong>That\'s it!</strong></span></h4>\r\n<h4><span style=\"color: #008080;\"><strong>Expect an email for me each day - just simple motivational stuff.</strong></span></h4>\r\n<h4><span style=\"color: #3366ff;\"><strong><span style=\"color: #008080;\">Oh, and if you could move a bit, that would also be great!</span> </strong></span></h4>\r\n</blockquote>\r\n<h5><img class=\"alignright wp-image-2632\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/12/chiiii.jpg\" alt=\"chiiii\" width=\"206\" height=\"137\" /></h5>\r\n</blockquote>\r\n&nbsp;\r\n<blockquote class=\"l-block\">&nbsp;\r\n<blockquote>\r\n<h3><span style=\"color: #3366ff;\"><strong>* Real food doesn\'t (usually) come in a box, wrapper, container, or packet, nor does it have a mascot! </strong></span></h3>\r\n<h3><span style=\"color: #3366ff;\"><strong>Real food also (usually) is inedible after 4-8 days. </strong></span></h3>\r\n&nbsp;</blockquote>\r\n&nbsp;\r\n\r\n<a href=\"http://www.bpsnowyhealth.com.au/14-day-reboot-jan-2016/\"><img class=\"alignright wp-image-2405 size-medium\" src=\"http://www.bpsnowyhealth.com.au/wp-content/uploads/2015/08/prog-details-300x42.jpg\" alt=\"prog details\" width=\"300\" height=\"42\" /></a>\r\n\r\n&nbsp;</blockquote>','ALL YOU NEED TO KNOW IN 45 SECONDS','','inherit','closed','closed','','3442-revision-v1','','','2016-08-01 23:40:31','2016-08-01 23:40:31','',3442,'http://balancehealthprograms.com.au/3442-revision-v1/',0,'revision','',0),(3447,2,'2016-08-03 03:03:57','2016-08-03 03:03:57','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS</strong></em></span></h2>\r\n<p>&nbsp;</p>\r\n<p><span style=\"color: #000000;\"> </span></p>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\">1<em>. Shoot me an <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a></span> offering your interest,</em></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<p><span style=\"color: #ffffff;\"> </span></p>\r\n<h4><span style=\"color: #ffffff;\"><em>3. I’d like you to RETURN this brief <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></span></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Offering; your interest, lifestyle demands, and possible training diary.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<p><span style=\"color: #ffffff;\"> </span></p>\r\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>See example: <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a></span></em></span></h4>\r\n<p>&nbsp;</p>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\r\n</blockquote>\r\n<p><span style=\"color: #ffffff;\"> </span></p>\r\n<p>&nbsp;</p>\r\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\r\n<p>&nbsp;</p>\r\n<h4><span style=\"color: #000000;\"> </span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO financial commitment whatsoever.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\"><img class=\" size-full wp-image-2811 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\" alt=\"ffefdfdd\" width=\"245\" height=\"206\" /></a></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying direction,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\r\n<p><span style=\"color: #ffffff;\"> </span></p>\r\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email your monthly invoice.</em> </span></h4>\r\n</blockquote>\r\n<p><span style=\"color: #000000;\"> </span></p>\r\n<p>&nbsp;</p>\r\n<h4>Sound simple enough!</h4>\r\n<p>&nbsp;</p>\r\n<blockquote>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><em><strong><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><em><strong><a href=\"http://balancehealthprograms.com.au/contacts/\"><img class=\"  wp-image-3804 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/email.jpg\" alt=\"email\" width=\"135\" height=\"136\" /></a></strong></em></span></h1>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>OR</strong></em></span></h5>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>EMAIL ME YOUR INTEREST NOW</strong></em></span></h1>\r\n<p>&nbsp;</p></blockquote>\r\n','BRAD PAMP COACHING','','publish','closed','closed','','introduction','','','2016-11-21 01:43:29','2016-11-21 01:43:29','',0,'http://balancehealthprograms.com.au/?page_id=3447',0,'page','',0),(3448,2,'2016-08-03 03:03:57','2016-08-03 03:03:57','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n&nbsp;\r\n\r\nPh: 0412 487 034\r\n\r\n&nbsp;\r\n\r\nEmail: brad@balancehealthprograms.com.au\r\n\r\n&nbsp;\r\n\r\nTRAINING PRINCIPLES - PARTS 1-7\r\n\r\n&nbsp;\r\n\r\nBORN TO RUN SERIES - PARTS 1-5\r\n\r\n&nbsp;\r\n\r\nCITY TO SURF SERIES - PARTS 1-6','INTRODUCTION','','inherit','closed','closed','','3447-revision-v1','','','2016-08-03 03:03:57','2016-08-03 03:03:57','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0);
INSERT INTO `wp_posts` VALUES (3449,2,'2016-08-03 03:04:44','2016-08-03 03:04:44','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>Ph: 0412 487 034</strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>Email: brad@balancehealthprograms.com.au</strong></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>TRAINING PRINCIPLES - PARTS 1-7</strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>BORN TO RUN SERIES - PARTS 1-5</strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong>CITY TO SURF SERIES - PARTS 1-6</strong></span></h4>\r\n</blockquote>','INTRODUCTION','','inherit','closed','closed','','3447-revision-v1','','','2016-08-03 03:04:44','2016-08-03 03:04:44','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3450,2,'2017-07-12 05:27:47','2017-07-12 05:27:47','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\n<h1 style=\"text-align: center;\"></h1>\n&nbsp;\n\n&nbsp;\n\n<iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>\n\n&nbsp;\n\n&nbsp;\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>MY COACHING PROCESS</strong></em></span></h2>\n&nbsp;\n\n<span style=\"color: #000000;\"> </span>\n<blockquote>\n<h4><span style=\"color: #ffffff;\">1<em>. Shoot me an <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/contacts/\">EMAIL</a></span> offering your interest,</em></span></h4>\n<h4></h4>\n<h4><span style=\"color: #ffffff;\"><em>OR</em></span></h4>\n<h4></h4>\n<h4><span style=\"color: #ffffff;\"><em>2. Give me a call at your convenience – Ph: 0412 487 034</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\n<span style=\"color: #ffffff;\"> </span>\n<h4><span style=\"color: #ffffff;\"><em>3. I’d like you to RETURN this brief <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/LIFESTYLE-ANALYSIS-51.docx\">LIFESTYLE ANALYSIS</a></span></em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>Offering; your interest, lifestyle demands, and possible training diary.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif\"><img class=\"  wp-image-2460 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif\" alt=\"run_by_navio_tantra-d3ecn4v\" width=\"375\" height=\"375\" /></a></em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\n<span style=\"color: #ffffff;\"> </span>\n<h4><span style=\"color: #ffffff;\"><em>4. I’ll return your 28 Day Training Block - and when necessary: your ideal Nutritional Approach and Stress Balance Strategies.</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>See example: <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/TG4-2016.pdf\">tg4-2016</a></span></em></span></h4>\n&nbsp;\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>5. We’ll confirm program understanding via email or phone chat.</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>6. Follow your step by step program.</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>7. Text me your weekly Timetrial Results, and contact me for likely changes.</em></span></h4>\n</blockquote>\n<span style=\"color: #ffffff;\"> </span>\n\n&nbsp;\n<h2 style=\"text-align: center;\"><span style=\"color: #993366;\"><em>COIN (Value $)</em></span></h2>\n&nbsp;\n<h4><span style=\"color: #000000;\"> </span></h4>\n<blockquote>\n<h4><span style=\"color: #ffffff;\"><em>There are NO contracts, NO long term payments, NO deals, NO financial commitment whatsoever.</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>We simply agree to each 28 Day Training Block @ 130 per block.<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\"><img class=\" size-full wp-image-2811 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ffefdfdd.jpg\" alt=\"ffefdfdd\" width=\"245\" height=\"206\" /></a></em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em> </em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>Should you be enjoying direction,  you’re gaining results, like my coaching style, then, we only continue until we reach your goal, or, you just want a break!</em></span></h4>\n<span style=\"color: #ffffff;\"> </span>\n<h4><span style=\"color: #ffffff;\"><em>I\'ll email your monthly invoice.</em> </span></h4>\n</blockquote>\n<span style=\"color: #000000;\"> </span>\n\n&nbsp;\n<h4>Sound simple enough!</h4>\n&nbsp;\n<blockquote>\n<h1 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><em><strong><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/training-principles/\">GO TO MY TRAINING PRINCIPLES</a></strong></em></span></h1>\n<h1 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><em><strong><a href=\"http://balancehealthprograms.com.au/contacts/\"><img class=\"  wp-image-3804 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/email.jpg\" alt=\"email\" width=\"135\" height=\"136\" /></a></strong></em></span></h1>\n<h5 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>OR</strong></em></span></h5>\n<h1 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><em><strong>EMAIL ME YOUR INTEREST NOW</strong></em></span></h1>\n&nbsp;</blockquote>','BRAD PAMP COACHING','','inherit','closed','closed','','3447-autosave-v1','','','2017-07-12 05:27:47','2017-07-12 05:27:47','',3447,'http://balancehealthprograms.com.au/3447-autosave-v1/',0,'revision','',0),(3451,2,'2016-08-03 03:07:13','2016-08-03 03:07:13','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>Ph: 0412 487 034</strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong><a href=\"http://balancehealthprograms.com.au/contacts/\">Email: brad@balancehealthprograms.com.au</a></strong></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong><a href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\">TRAINING PRINCIPLES - PARTS 1-7</a></strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong><a href=\"http://balancehealthprograms.com.au/part-2-balance-is-king/\">BORN TO RUN SERIES - PARTS 1-5</a></strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong><a href=\"http://balancehealthprograms.com.au/city-to-surf-tips-1/\">CITY TO SURF SERIES - PARTS 1-6</a></strong></span></h4>\r\n</blockquote>','INTRODUCTION','','inherit','closed','closed','','3447-revision-v1','','','2016-08-03 03:07:13','2016-08-03 03:07:13','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3452,2,'2016-08-03 03:07:40','2016-08-03 03:07:40','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>BRAD PAMP COACHING - SINCE 1989</strong></em></span></h1>\r\n<h1 style=\"text-align: center;\"></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/iKr7ZxyrpYY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><strong>Ph: 0412 487 034</strong></span></h4>\r\n<h4></h4>\r\n<h4><span style=\"color: #ffffff;\"><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/contacts/\">Email: brad@balancehealthprograms.com.au</a></strong></span></h4>\r\n<h4></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-1-building-your-aerobic-base-increasing-your-fat-burning-capacity/\">TRAINING PRINCIPLES - PARTS 1-7</a></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/part-2-balance-is-king/\">BORN TO RUN SERIES - PARTS 1-5</a></strong></span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"> </span></h4>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #ffffff;\"><strong><a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/city-to-surf-tips-1/\">CITY TO SURF SERIES - PARTS 1-6</a></strong></span></h4>\r\n</blockquote>','INTRODUCTION','','inherit','closed','closed','','3447-revision-v1','','','2016-08-03 03:07:40','2016-08-03 03:07:40','',3447,'http://balancehealthprograms.com.au/3447-revision-v1/',0,'revision','',0),(3463,2,'2016-08-08 05:48:34','2016-08-08 05:48:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>C2S TIPS # 7 - RACE DAY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nFor those first timers here’s a simple to follow run sheet that should see you nail your best effort.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Night before</strong></span></h4>\r\n&nbsp;\r\n\r\nSet out;\r\n<blockquote>Your most comfortable workout gear (definitely avoid new gear – including calf compression socks).\r\n\r\nYour well-worn running/walking shoes (again, old shoes are\r\noften best).\r\n\r\nWarm throw away clothes.<img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />\r\n\r\nTub or stick of vaso.\r\n\r\nHat and sunglasses.\r\n\r\nRace number and timing chip – pinned to your race top.\r\n\r\nI really wouldn\'t have thought anyone would need sports fuel (gels, bars, energy shots, etc.) in a race this length, but, if you’ve read you’ll fail miserably without them, pack them.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>Confirm logistics of getting to the start with at least 30 minutes till your wave starts.\r\n\r\nSet your alarm.\r\n\r\nEnjoy a typical meal, including volume.  No, carbohydrate loading (for this race) is a croc, so just keeps this as per usual.\r\n\r\nIf you usually enjoy a red wine, then enjoy a red wine.\r\n\r\nI find reading before bed is usually better than watching TV.\r\n\r\nIf it’s your first time, know that harbouring a few butterfly’s is NORMAL, and, may affect your sleep.  Losing a little sleep will NOT affect your performance tomorrow.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Race day</strong></span></h4>\r\n<blockquote>Dress and dress warm.\r\n\r\nI recommend a little breakfast.  Something light and gut friendly are usually best.  Some oats, or wholemeal toast with your favourite spread, or perhaps some avocado and feta on toast.\r\n\r\nIf you enjoy coffee, then, if possible, grab yourself a brew.  I most certainly drink a strong coffee before all races.<img class=\"alignright size-medium wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"169\" height=\"300\" />\r\n\r\nTake a bathroom stop before you leave.\r\n\r\nDo NOT guzzle water, or worst still sports drink, before the race.  Even if you sweat for Australia, TRUST ME there will be plenty of fluids on the course.  Over-hydrating can most certainly ruin your good intentions.\r\n\r\nWhile a warm run would be ideal, it is usually unmanageable in this race.  Still, even bouncing on the spot will warm up your all-important feet, Achilles, calves and knees.\r\n\r\nIf you’re a little nervous at the start line, trust me, many around you will be equally apprehensive.\r\n\r\nJust relax, take in the sights, and know half the field are simply there to complete, and not compete.\r\n\r\nFurthermore, while the person next to you is decked out in the latest ‘active wear’, sporting the latest GPS heart rate watch, has seven energy gels taped to their waist, and is wearing an Ironman Triathlon cap (and socks), you will still likely beat this person.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Ready set go!</strong></span></h4>\r\n<blockquote>Experience has taught me to take out the first 20% of every race at ‘my’ 70-80% of max effort – so being reasonably reserved and controlled with my intensity.\r\n\r\nWhile the congestion of the C2S will largely regulate an all-out effort up William St, you will spot many keen beans thumping away all too hard.\r\n\r\nThe C2S is a tough course.  It includes a steady climb and a final section that seems to go on forever, so be cool for the first ½ and be sure to save your biccies.\r\n\r\nThumping all too hard too early usually ends in a miserable last 1/3.\r\n\r\nRemember to shorten your stride on both the up and down hills <img class=\"alignright size-medium wp-image-3796\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-300x193.jpg\" alt=\"026_05_b\" width=\"300\" height=\"193\" />– again – save your legs.\r\n\r\nPlan mentally to get yourself to the 9km mark. Once you’re there, you’ll smell the salt air which will be enough to get yourself home.\r\n\r\nTake a drink at every aid station, including a little sports drink.  I would recommend you walk through the aid stations.  This gives your gut a chance to digest, your legs time to reset, and time to post your whereabouts on Facebook.\r\n\r\nOK, here’s the main unspoken rule of racing.  Even if you’re toast, hit that finishing line hard.  They’ll be taking your photo, and you don’t want someone in your office posting a photo of you looking like a beaten favourite.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Once you’re done</strong></span></h4>\r\n&nbsp;\r\n<blockquote>I could spin a lengthy tale of ‘proper’ recovery, you know, all that stretching, protein recovery drink, compression sock rubbish, but hey, grab yourself a beer, kick back, and take it easy.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Congratulations!</strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>What next?</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;','CITY TO SURF TIPS # 7','','publish','closed','closed','','city-to-surf-tips-7','','','2016-08-08 05:49:21','2016-08-08 05:49:21','',0,'http://balancehealthprograms.com.au/?page_id=3463',0,'page','',0),(3464,2,'2016-08-08 05:48:34','2016-08-08 05:48:34','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>C2S TIPS # 7 - RACE DAY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nFor those first timers here’s a simple to follow run sheet that should see you nail your best effort.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Night before</strong></span></h4>\r\n&nbsp;\r\n\r\nSet out;\r\n<blockquote>Your most comfortable workout gear (definitely avoid new gear – including calf compression socks).\r\n\r\nYour well-worn running/walking shoes (again, old shoes are\r\noften best).\r\n\r\nWarm throw away clothes.<img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />\r\n\r\nTub or stick of vaso.\r\n\r\nHat and sunglasses.\r\n\r\nRace number and timing chip – pinned to your race top.\r\n\r\nI really wouldn\'t have thought anyone would need sports fuel (gels, bars, energy shots, etc.) in a race this length, but, if you’ve read you’ll fail miserably without them, pack them.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>Confirm logistics of getting to the start with at least 30 minutes till your wave starts.\r\n\r\nSet your alarm.\r\n\r\nEnjoy a typical meal, including volume.  No, carbohydrate loading (for this race) is a croc, so just keeps this as per usual.\r\n\r\nIf you usually enjoy a red wine, then enjoy a red wine.\r\n\r\nI find reading before bed is usually better than watching TV.\r\n\r\nIf it’s your first time, know that harbouring a few butterfly’s is NORMAL, and, may affect your sleep.  Losing a little sleep will NOT affect your performance tomorrow.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Race day</strong></span></h4>\r\n<blockquote>Dress and dress warm.\r\n\r\nI recommend a little breakfast.  Something light and gut friendly are usually best.  Some oats, or wholemeal toast with your favourite spread, or perhaps some avocado and feta on toast.\r\n\r\nIf you enjoy coffee, then, if possible, grab yourself a brew.  I most certainly drink a strong coffee before all races.\r\n\r\nTake a bathroom stop before you leave.\r\n\r\nDo NOT guzzle water, or worst still sports drink, before the race.  Even if you sweat for Australia, TRUST ME there will be <img class=\"alignright size-medium wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"169\" height=\"300\" />plenty of fluids on the course.  Over-hydrating can most certainly ruin your good intentions.\r\n\r\nWhile a warm run would be ideal, it is usually unmanageable in this race.  Still, even bouncing on the spot will warm up your all-important feet, Achilles, calves and knees.\r\n\r\nIf you’re a little nervous at the start line, trust me, many around you will be equally apprehensive.\r\n\r\nJust relax, take in the sights, and know half the field are simply there to complete, and not compete.\r\n\r\nFurthermore, while the person next to you is decked out in the latest ‘active wear’, sporting the latest GPS heart rate watch, has seven energy gels taped to their waist, and is wearing an Ironman Triathlon cap (and socks), you will still likely beat this person.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Ready set go!</strong></span></h4>\r\n<blockquote>Experience has taught me to take out the first 20% of every race at ‘my’ 70-80% of max effort – so being reasonably reserved and controlled with my intensity.\r\n\r\nWhile the congestion of the C2S will largely regulate an all-out effort up William St, you will spot many keen beans thumping away all too hard.\r\n\r\nThe C2S is a tough course.  It includes a steady climb and a final section that seems to go on forever, so be cool for the first ½ and be sure to save your biccies.\r\n\r\nThumping all too hard too early usually ends in a miserable last 1/3.\r\n\r\nRemember to shorten your stride on both the up and down hills <img class=\"alignright size-medium wp-image-3796\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-300x193.jpg\" alt=\"026_05_b\" width=\"300\" height=\"193\" />– again – save your legs.\r\n\r\nPlan mentally to get yourself to the 9km mark. Once you’re there, you’ll smell the salt air which will be enough to get yourself home.\r\n\r\nTake a drink at every aid station, including a little sports drink.  I would recommend you walk through the aid stations.  This gives your gut a chance to digest, your legs time to reset, and time to post your whereabouts on Facebook.\r\n\r\nOK, here’s the main unspoken rule of racing.  Even if you’re toast, hit that finishing line hard.  They’ll be taking your photo, and you don’t want someone in your office posting a photo of you looking like a beaten favourite.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Once you’re done</strong></span></h4>\r\n&nbsp;\r\n<blockquote>I could spin a lengthy tale of ‘proper’ recovery, you know, all that stretching, protein recovery drink, compression sock rubbish, but hey, grab yourself a beer, kick back, and take it easy.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Congratulations!</strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>What next?</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;','CITY TO SURF TIPS # 7','','inherit','closed','closed','','3463-revision-v1','','','2016-08-08 05:48:34','2016-08-08 05:48:34','',3463,'http://balancehealthprograms.com.au/3463-revision-v1/',0,'revision','',0),(3465,2,'2016-08-08 05:49:21','2016-08-08 05:49:21','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>C2S TIPS # 7 - RACE DAY</strong></em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nFor those first timers here’s a simple to follow run sheet that should see you nail your best effort.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Night before</strong></span></h4>\r\n&nbsp;\r\n\r\nSet out;\r\n<blockquote>Your most comfortable workout gear (definitely avoid new gear – including calf compression socks).\r\n\r\nYour well-worn running/walking shoes (again, old shoes are\r\noften best).\r\n\r\nWarm throw away clothes.<img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />\r\n\r\nTub or stick of vaso.\r\n\r\nHat and sunglasses.\r\n\r\nRace number and timing chip – pinned to your race top.\r\n\r\nI really wouldn\'t have thought anyone would need sports fuel (gels, bars, energy shots, etc.) in a race this length, but, if you’ve read you’ll fail miserably without them, pack them.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>Confirm logistics of getting to the start with at least 30 minutes till your wave starts.\r\n\r\nSet your alarm.\r\n\r\nEnjoy a typical meal, including volume.  No, carbohydrate loading (for this race) is a croc, so just keeps this as per usual.\r\n\r\nIf you usually enjoy a red wine, then enjoy a red wine.\r\n\r\nI find reading before bed is usually better than watching TV.\r\n\r\nIf it’s your first time, know that harbouring a few butterfly’s is NORMAL, and, may affect your sleep.  Losing a little sleep will NOT affect your performance tomorrow.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Race day</strong></span></h4>\r\n<blockquote>Dress and dress warm.\r\n\r\nI recommend a little breakfast.  Something light and gut friendly are usually best.  Some oats, or wholemeal toast with your favourite spread, or perhaps some avocado and feta on toast.\r\n\r\nIf you enjoy coffee, then, if possible, grab yourself a brew.  I most certainly drink a strong coffee before all races.<img class=\"alignright size-medium wp-image-3651\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/IMG_5010-169x300.jpg\" alt=\"IMG_5010\" width=\"169\" height=\"300\" />\r\n\r\nTake a bathroom stop before you leave.\r\n\r\nDo NOT guzzle water, or worst still sports drink, before the race.  Even if you sweat for Australia, TRUST ME there will be plenty of fluids on the course.  Over-hydrating can most certainly ruin your good intentions.\r\n\r\nWhile a warm run would be ideal, it is usually unmanageable in this race.  Still, even bouncing on the spot will warm up your all-important feet, Achilles, calves and knees.\r\n\r\nIf you’re a little nervous at the start line, trust me, many around you will be equally apprehensive.\r\n\r\nJust relax, take in the sights, and know half the field are simply there to complete, and not compete.\r\n\r\nFurthermore, while the person next to you is decked out in the latest ‘active wear’, sporting the latest GPS heart rate watch, has seven energy gels taped to their waist, and is wearing an Ironman Triathlon cap (and socks), you will still likely beat this person.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Ready set go!</strong></span></h4>\r\n<blockquote>Experience has taught me to take out the first 20% of every race at ‘my’ 70-80% of max effort – so being reasonably reserved and controlled with my intensity.\r\n\r\nWhile the congestion of the C2S will largely regulate an all-out effort up William St, you will spot many keen beans thumping away all too hard.\r\n\r\nThe C2S is a tough course.  It includes a steady climb and a final section that seems to go on forever, so be cool for the first ½ and be sure to save your biccies.\r\n\r\nThumping all too hard too early usually ends in a miserable last 1/3.\r\n\r\nRemember to shorten your stride on both the up and down hills <img class=\"alignright size-medium wp-image-3796\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/026_05_b-300x193.jpg\" alt=\"026_05_b\" width=\"300\" height=\"193\" />– again – save your legs.\r\n\r\nPlan mentally to get yourself to the 9km mark. Once you’re there, you’ll smell the salt air which will be enough to get yourself home.\r\n\r\nTake a drink at every aid station, including a little sports drink.  I would recommend you walk through the aid stations.  This gives your gut a chance to digest, your legs time to reset, and time to post your whereabouts on Facebook.\r\n\r\nOK, here’s the main unspoken rule of racing.  Even if you’re toast, hit that finishing line hard.  They’ll be taking your photo, and you don’t want someone in your office posting a photo of you looking like a beaten favourite.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Once you’re done</strong></span></h4>\r\n&nbsp;\r\n<blockquote>I could spin a lengthy tale of ‘proper’ recovery, you know, all that stretching, protein recovery drink, compression sock rubbish, but hey, grab yourself a beer, kick back, and take it easy.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Congratulations!</strong></span></h4>\r\n<h4><span style=\"color: #993366;\"><strong>What next?</strong></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;','CITY TO SURF TIPS # 7','','inherit','closed','closed','','3463-revision-v1','','','2016-08-08 05:49:21','2016-08-08 05:49:21','',3463,'http://balancehealthprograms.com.au/3463-revision-v1/',0,'revision','',0),(3467,2,'2016-08-08 05:51:47','2016-08-08 05:51:47','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CITY TO SURF TIPS # 6</strong></em></span></h1>\n&nbsp;\n\n2 WEEKS TO GO!\n\n&nbsp;\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><em>“No, you don’t have a cold, and no your Achilles is just fine.”</em></span></strong></h3>\n&nbsp;\n\nToday’s tips relate to those who place a priority on their race day performance. Tips are for those who sacrificed time and energy towards producing their best result. It’s also for <img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />those for have not completed this race or distance before. So, it’s largely for those entering the unknown.\n\n&nbsp;\n\nAs a consequence of the unknown, it’s about now when weird and usually illusory emotions can start to creep in.\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #ffffff;\"><em>Race day doubts often amplify as we approach d-day. Doubts like:</em></span></h4>\n<blockquote>\n<h4><span style=\"color: #ffffff;\"><em>A seasonal sniffle is NOT man-flu!</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>A somewhat stiff back doesn’t require four Physiotherapy treatments.</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>No, you do NOT need an additional three hard threshold training sessions this week.</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>Relax, your ever slightly loose stools does NOT mean your race is toast.</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>No, your training program was not inadequate, and NO you couldn’t have nailed another three sessions per week.</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>Long range forecast are rarely right! So don’t look it up.</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>No, you don’t need new shoes!</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>No, that lost hour of sleep will not completely destroy your performance.</em></span></h4>\n</blockquote>\n&nbsp;\n\n&nbsp;\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>RELAX ALREADY!</strong></em></span></h3>\n&nbsp;\n<blockquote>&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #ffffff;\"><em>You’ve done more than enough WORK to produce your best result!</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>Your body will serve you well; it’s designed to do that!</em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>Don’t re-read the do’s and don’t on the event website.<img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>If challenged with negative illusory emotions, your steady (controlled intensity) workout is usually best. </em></span></h4>\n<h4><span style=\"color: #ffffff;\"><em>Nerves, apprehension, and trepidation are NORMAL, but nearly always are bluff.</em></span></h4>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4 style=\"text-align: center;\"><span style=\"color: #808000;\"><em>Stay healthy and smile - See you at the start line!</em></span></h4>\n&nbsp;\n\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/HLG_s9b2Uuw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<div align=\"center\"></div>\n<blockquote>\n<h3 align=\"center\"><span style=\"color: #ffffff;\"><strong>TAKE TO ME TO PART 7 - RACE DAY </strong></span></h3>\n</blockquote>','CITY TO SURF TIPS # 6','','inherit','closed','closed','','3402-autosave-v1','','','2016-08-08 05:51:47','2016-08-08 05:51:47','',3402,'http://balancehealthprograms.com.au/3402-autosave-v1/',0,'revision','',0),(3468,2,'2016-08-08 05:51:51','2016-08-08 05:51:51','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CITY TO SURF TIPS # 6</strong></em></span></h1>\r\n&nbsp;\r\n\r\n2 WEEKS TO GO!\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><strong><span style=\"color: #993366;\"><em>“No, you don’t have a cold, and no your Achilles is just fine.”</em></span></strong></h3>\r\n&nbsp;\r\n\r\nToday’s tips relate to those who place a priority on their race day performance. Tips are for those who sacrificed time and energy towards producing their best result. It’s also for <img class=\"alignright size-medium wp-image-3814\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/07/1090055251_cba08a5542_b-300x200.jpg\" alt=\"1090055251_cba08a5542_b\" width=\"300\" height=\"200\" />those for have not completed this race or distance before. So, it’s largely for those entering the unknown.\r\n\r\n&nbsp;\r\n\r\nAs a consequence of the unknown, it’s about now when weird and usually illusory emotions can start to creep in.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>Race day doubts often amplify as we approach d-day. Doubts like:</em></span></h4>\r\n<blockquote>\r\n<h4><span style=\"color: #ffffff;\"><em>A seasonal sniffle is NOT man-flu!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>A somewhat stiff back doesn’t require four Physiotherapy treatments.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you do NOT need an additional three hard threshold training sessions this week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Relax, your ever slightly loose stools does NOT mean your race is toast.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, your training program was not inadequate, and NO you couldn’t have nailed another three sessions per week.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Long range forecast are rarely right! So don’t look it up.</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, you don’t need new shoes!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>No, that lost hour of sleep will not completely destroy your performance.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>RELAX ALREADY!</strong></em></span></h3>\r\n&nbsp;\r\n<blockquote>&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #ffffff;\"><em>You’ve done more than enough WORK to produce your best result!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Your body will serve you well; it’s designed to do that!</em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Don’t re-read the do’s and don’t on the event website.<img class=\"alignright size-medium wp-image-3646\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/05/runn2-300x200.jpg\" alt=\"runn2\" width=\"300\" height=\"200\" /></em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>If challenged with negative illusory emotions, your steady (controlled intensity) workout is usually best. </em></span></h4>\r\n<h4><span style=\"color: #ffffff;\"><em>Nerves, apprehension, and trepidation are NORMAL, but nearly always are bluff.</em></span></h4>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4 style=\"text-align: center;\"><span style=\"color: #808000;\"><em>Stay healthy and smile - See you at the start line!</em></span></h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/HLG_s9b2Uuw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<div align=\"center\"></div>\r\n<blockquote>\r\n<h3 align=\"center\"><span style=\"color: #ffffff;\"><strong><a href=\"http://balancehealthprograms.com.au/city-to-surf-tips-7/\">TAKE TO ME TO PART 7 - RACE DAY </a></strong></span></h3>\r\n</blockquote>','CITY TO SURF TIPS # 6','','inherit','closed','closed','','3402-revision-v1','','','2016-08-08 05:51:51','2016-08-08 05:51:51','',3402,'http://balancehealthprograms.com.au/3402-revision-v1/',0,'revision','',0),(3469,2,'2016-08-09 01:51:28','2016-08-09 01:51:28','&nbsp;\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CORPORATE GROUP PROGRAMS</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>* On-site Presentations</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Group Programs <a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver.jpg\"><img class=\"  wp-image-1727 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver-300x225.jpg\" alt=\"veggie screen saver\" width=\"191\" height=\"143\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Confidential Direction </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Purpose Built Apps</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><img class=\"  wp-image-2588 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heartss-300x180.jpg\" alt=\"heartss\" width=\"213\" height=\"128\" />\r\n<h5><span style=\"color: #33cccc;\"><em><strong>Main themes </strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Food Awareness</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Exercise Principles</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Work/ Life Balance</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><i>CLIENTS</i></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/investment-logo-mandoe.jpg\"><img class=\"alignnone size-full wp-image-3476\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/investment-logo-mandoe.jpg\" alt=\"investment-logo-mandoe\" width=\"246\" height=\"173\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/URM-LOG.jpg\"><img class=\"alignnone size-full wp-image-3475\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/URM-LOG.jpg\" alt=\"URM LOG\" width=\"235\" height=\"120\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/COX2.jpg\"><img class=\"alignnone size-full wp-image-3474\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/COX2.jpg\" alt=\"COX\" width=\"266\" height=\"189\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Snowy-Hydro1.jpg\"><img class=\"alignnone size-medium wp-image-3470\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Snowy-Hydro1-300x83.jpg\" alt=\"Snowy-Hydro1\" width=\"300\" height=\"83\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/HWB-large-logo-2.png2_.png\"><img class=\"alignnone size-medium wp-image-3471\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HWB-large-logo-2.png2_-300x111.png\" alt=\"HWB large logo (2).png2\" width=\"300\" height=\"111\" /></a> <img class=\"alignnone size-medium wp-image-3477\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ABCbooksbillboard-300x183.png\" alt=\"ABCbooksbillboard\" width=\"300\" height=\"183\" />\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/mba_logo.png\"><img class=\"alignnone  wp-image-3982\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/mba_logo-300x77.png\" alt=\"mba_logo\" width=\"323\" height=\"83\" /></a>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>BOOKS</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\"><img class=\"alignnone size-full wp-image-3386\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>\r\n\r\n&nbsp;','CORPORATE PROGRAMS','','publish','closed','closed','','corporate-programs','','','2017-02-13 20:04:07','2017-02-13 20:04:07','',0,'http://balancehealthprograms.com.au/?page_id=3469',0,'page','',0),(3470,2,'2016-08-09 01:39:08','2016-08-09 01:39:08','','Snowy-Hydro1','','inherit','closed','closed','','snowy-hydro1','','','2016-08-09 01:39:08','2016-08-09 01:39:08','',3469,'http://balancehealthprograms.com.au/wp-content/uploads/Snowy-Hydro1.jpg',0,'attachment','image/jpeg',0),(3471,2,'2016-08-09 01:39:29','2016-08-09 01:39:29','','HWB large logo (2).png2','','inherit','closed','closed','','hwb-large-logo-2-png2','','','2016-08-09 01:39:29','2016-08-09 01:39:29','',3469,'http://balancehealthprograms.com.au/wp-content/uploads/HWB-large-logo-2.png2_.png',0,'attachment','image/png',0),(3472,2,'2016-08-09 01:40:31','2016-08-09 01:40:31','','download (5)','','inherit','closed','closed','','download-5-2','','','2016-08-09 01:40:31','2016-08-09 01:40:31','',3469,'http://balancehealthprograms.com.au/wp-content/uploads/download-51.jpg',0,'attachment','image/jpeg',0),(3473,2,'2016-08-09 01:40:46','2016-08-09 01:40:46','','fp-logo','','inherit','closed','closed','','fp-logo','','','2016-08-09 01:40:46','2016-08-09 01:40:46','',3469,'http://balancehealthprograms.com.au/wp-content/uploads/fp-logo.jpg',0,'attachment','image/jpeg',0),(3474,2,'2016-08-09 01:41:01','2016-08-09 01:41:01','','COX','','inherit','closed','closed','','cox-3','','','2016-08-09 01:41:01','2016-08-09 01:41:01','',3469,'http://balancehealthprograms.com.au/wp-content/uploads/COX2.jpg',0,'attachment','image/jpeg',0),(3475,2,'2016-08-09 01:41:36','2016-08-09 01:41:36','','URM LOG','','inherit','closed','closed','','urm-log','','','2016-08-09 01:41:36','2016-08-09 01:41:36','',3469,'http://balancehealthprograms.com.au/wp-content/uploads/URM-LOG.jpg',0,'attachment','image/jpeg',0),(3476,2,'2016-08-09 01:43:00','2016-08-09 01:43:00','','investment-logo-mandoe','','inherit','closed','closed','','investment-logo-mandoe','','','2016-08-09 01:43:00','2016-08-09 01:43:00','',3469,'http://balancehealthprograms.com.au/wp-content/uploads/investment-logo-mandoe.jpg',0,'attachment','image/jpeg',0),(3477,2,'2016-08-09 01:46:27','2016-08-09 01:46:27','','ABCbooksbillboard','','inherit','closed','closed','','abcbooksbillboard','','','2016-08-09 01:46:27','2016-08-09 01:46:27','',3469,'http://balancehealthprograms.com.au/wp-content/uploads/ABCbooksbillboard.png',0,'attachment','image/png',0),(3479,2,'2016-08-09 01:52:28','2016-08-09 01:52:28','&nbsp;\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CORPORATE GROUP PROGRAMS</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>* On-site Presentations</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Group Programs <a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver.jpg\"><img class=\"  wp-image-1727 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver-300x225.jpg\" alt=\"veggie screen saver\" width=\"191\" height=\"143\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Confidential Direction </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Purpose Built Apps</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><img class=\"  wp-image-2588 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heartss-300x180.jpg\" alt=\"heartss\" width=\"213\" height=\"128\" />\r\n<h5><span style=\"color: #33cccc;\"><em><strong>Main themes </strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Food Awareness</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Exercise Principle</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Work/ Life Balance</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><i>CLIENTS</i></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/investment-logo-mandoe.jpg\"><img class=\"alignnone size-full wp-image-3476\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/investment-logo-mandoe.jpg\" alt=\"investment-logo-mandoe\" width=\"246\" height=\"173\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/URM-LOG.jpg\"><img class=\"alignnone size-full wp-image-3475\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/URM-LOG.jpg\" alt=\"URM LOG\" width=\"235\" height=\"120\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/COX2.jpg\"><img class=\"alignnone size-full wp-image-3474\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/COX2.jpg\" alt=\"COX\" width=\"266\" height=\"189\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Snowy-Hydro1.jpg\"><img class=\"alignnone size-medium wp-image-3470\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Snowy-Hydro1-300x83.jpg\" alt=\"Snowy-Hydro1\" width=\"300\" height=\"83\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/HWB-large-logo-2.png2_.png\"><img class=\"alignnone size-medium wp-image-3471\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HWB-large-logo-2.png2_-300x111.png\" alt=\"HWB large logo (2).png2\" width=\"300\" height=\"111\" /></a> <img class=\"alignnone size-medium wp-image-3477\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ABCbooksbillboard-300x183.png\" alt=\"ABCbooksbillboard\" width=\"300\" height=\"183\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>BOOKS</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\"><img class=\"alignnone size-full wp-image-3386\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>\r\n\r\n&nbsp;','CORPORATE PROGRAMS','','inherit','closed','closed','','3469-revision-v1','','','2016-08-09 01:52:28','2016-08-09 01:52:28','',3469,'http://balancehealthprograms.com.au/3469-revision-v1/',0,'revision','',0),(3478,2,'2016-08-09 01:51:28','2016-08-09 01:51:28','&nbsp;\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CORPORATE GROUP PROGRAMS</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>* On-site Presentations</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Group Programs <a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver.jpg\"><img class=\"  wp-image-1727 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver-300x225.jpg\" alt=\"veggie screen saver\" width=\"191\" height=\"143\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Confidential Direction </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Purpose Built Apps</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #33cccc;\"><em><strong>Main themes </strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Food Awareness</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Exercise Principles<a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/heartss.jpg\"><img class=\"  wp-image-2588 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heartss-300x180.jpg\" alt=\"heartss\" width=\"213\" height=\"128\" /></a></strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Work/ Life Balance</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><i>CLIENTS</i></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/investment-logo-mandoe.jpg\"><img class=\"alignnone size-full wp-image-3476\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/investment-logo-mandoe.jpg\" alt=\"investment-logo-mandoe\" width=\"246\" height=\"173\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/URM-LOG.jpg\"><img class=\"alignnone size-full wp-image-3475\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/URM-LOG.jpg\" alt=\"URM LOG\" width=\"235\" height=\"120\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/COX2.jpg\"><img class=\"alignnone size-full wp-image-3474\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/COX2.jpg\" alt=\"COX\" width=\"266\" height=\"189\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Snowy-Hydro1.jpg\"><img class=\"alignnone size-medium wp-image-3470\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Snowy-Hydro1-300x83.jpg\" alt=\"Snowy-Hydro1\" width=\"300\" height=\"83\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/HWB-large-logo-2.png2_.png\"><img class=\"alignnone size-medium wp-image-3471\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HWB-large-logo-2.png2_-300x111.png\" alt=\"HWB large logo (2).png2\" width=\"300\" height=\"111\" /></a> <img class=\"alignnone size-medium wp-image-3477\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ABCbooksbillboard-300x183.png\" alt=\"ABCbooksbillboard\" width=\"300\" height=\"183\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>BOOKS</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\"><img class=\"alignnone size-full wp-image-3386\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>\r\n\r\n&nbsp;','CORPORATE PROGRAMS','','inherit','closed','closed','','3469-revision-v1','','','2016-08-09 01:51:28','2016-08-09 01:51:28','',3469,'http://balancehealthprograms.com.au/3469-revision-v1/',0,'revision','',0),(3481,2,'2016-08-09 02:13:51','2016-08-09 02:13:51','&nbsp;\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><em><strong>CORPORATE GROUP PROGRAMS</strong> </em></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #ffffff;\"><em>* On-site Presentations</em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Group Programs <a style=\"color: #ffffff;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver.jpg\"><img class=\"  wp-image-1727 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/veggie-screen-saver-300x225.jpg\" alt=\"veggie screen saver\" width=\"191\" height=\"143\" /></a></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Confidential Direction </em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em>* Purpose Built Apps</em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><img class=\"  wp-image-2588 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/heartss-300x180.jpg\" alt=\"heartss\" width=\"213\" height=\"128\" />\r\n<h5><span style=\"color: #33cccc;\"><em><strong>Main themes </strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Food Awareness</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Exercise Principles</strong></em></span></h5>\r\n<h5><span style=\"color: #ffffff;\"><em><strong>* Work/ Life Balance</strong></em></span></h5>\r\n</blockquote>\r\n&nbsp;\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3></h3>\r\n<h3><span style=\"color: #993366;\"><i>CLIENTS</i></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/investment-logo-mandoe.jpg\"><img class=\"alignnone size-full wp-image-3476\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/investment-logo-mandoe.jpg\" alt=\"investment-logo-mandoe\" width=\"246\" height=\"173\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/URM-LOG.jpg\"><img class=\"alignnone size-full wp-image-3475\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/URM-LOG.jpg\" alt=\"URM LOG\" width=\"235\" height=\"120\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/COX2.jpg\"><img class=\"alignnone size-full wp-image-3474\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/COX2.jpg\" alt=\"COX\" width=\"266\" height=\"189\" /></a>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Snowy-Hydro1.jpg\"><img class=\"alignnone size-medium wp-image-3470\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Snowy-Hydro1-300x83.jpg\" alt=\"Snowy-Hydro1\" width=\"300\" height=\"83\" /></a><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/HWB-large-logo-2.png2_.png\"><img class=\"alignnone size-medium wp-image-3471\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/HWB-large-logo-2.png2_-300x111.png\" alt=\"HWB large logo (2).png2\" width=\"300\" height=\"111\" /></a> <img class=\"alignnone size-medium wp-image-3477\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/ABCbooksbillboard-300x183.png\" alt=\"ABCbooksbillboard\" width=\"300\" height=\"183\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><em><strong>BOOKS</strong></em></span></h3>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\"><img class=\"alignnone size-full wp-image-3386\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-5.jpg\" alt=\"download (5)\" width=\"191\" height=\"263\" /></a>\r\n\r\n&nbsp;','CORPORATE PROGRAMS','','inherit','closed','closed','','3469-revision-v1','','','2016-08-09 02:13:51','2016-08-09 02:13:51','',3469,'http://balancehealthprograms.com.au/3469-revision-v1/',0,'revision','',0),(3483,2,'2016-08-21 23:37:50','2016-08-21 23:37:50','<h1 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?</span> </em></strong></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong><span style=\"color: #993366;\">PART 1/5 - IS LIFESTYLE STRESS AFFECTING YOUR HEALTH, AND IF SO, HOW SO?</span></strong></h4>\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote><span style=\"color: #008080;\">“Mate, I’m going hard at work, but when I leave, I’m toast.  I just don’t feel like I’ve got anything left.  I find myself crashing on the couch not interested in, well, anything.  I catch myself ‘needing’ snack hits just to get moving, or, if I’m honest, even to hold down a conversation.  I guess snack pickups are probably a<img class=\"alignright wp-image-3843\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero3-300x270.png\" alt=\"sero3\" width=\"242\" height=\"218\" /> better option than alcohol, which, for some reason, one is never enough.  Then there\'re days when the thought of something even more ‘chemically’ dynamic seems the only way to get any sort of output.  I know this is not a good choice, but it does pull me out of a ‘dark’ hole, for a while anyway. Frustratingly, I always seem to be carrying a sniffle, and can you tell me what’s up with waking at 1 am, tossing and turning for an hour or two, usually processing stuff I’ve gotta do tomorrow, then feeling well underdone when the alarm rings.  I’m trying to get some training in, but the Physio just can’t seem to fix this damn calf strain and this weird lower back ache.  I’ve noticed my belt now feels a little tighter which I’ve blamed on my wife for buying full-fat milk! So, mate, that’s where I’m at, I’m battling on, but just can’t seem to get it going.  Deep down I know I’m not playing my A-Game, well, 24/7 that is”. </span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>CASE STUDY – OBSERVATIONS OF 100 SUBJECTS</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>12 MONTHS</strong></span> – Three face to face assessments 16 weeks apart. </span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>100 SUBJECTS</strong></span> – mixed social demographic (61% male)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>AGE</strong> </span>– 84% (30-54yrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>WEEKLY WORKING HOURS</strong></span> – 92% (45-60hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #00ffff;\"><strong>DAILY SITTING HRS</strong></span> – 94% (14-15hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><b><span style=\"color: #00ffff;\">PARENTS </span></b></span><span style=\"color: #008080;\">– 91%</span></blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OBJECTIVE</strong></span>: <span style=\"color: #008080;\">Compromised health via lifestyle ‘stress’ (work) CAN be balanced when practicing three SIMPLE lifestyle hacks.</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Purpose and Action:</span> </strong></h5>\r\n1)      Confidentially assess physical health status and it’s relationship to psychological health status.\r\n\r\n2)      Determine the influence on health courtesy of ‘excessive’ alcohol, stimulants and (illicit) drugs.\r\n\r\n3)      Learn the four key components in balancing lifestyle stress.<img class=\"alignright size-medium wp-image-3842\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero4-300x168.jpg\" alt=\"sero4\" width=\"300\" height=\"168\" />\r\n\r\n4)      The practice of three ‘stress’ balancing lifestyle hacks (featured later in this series) – while conceding significant changes in lifestyle, namely;  work, are not possible.\r\n\r\n5)      Observe and assess the result of practiced lifestyle balancing hacks (overtime).\r\n\r\n<strong><span style=\"color: #993366;\">Hack</span> </strong>– overused buzz word in social ‘health’ media at the moment. It just means practicing a healthy tip.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OVERVIEW</strong></span></h5>\r\n&nbsp;\r\n\r\nThe entire case study relates and revolves around to <span style=\"color: #993366;\"><strong>two natural highs</strong></span>, controlled by hormones and neurotransmitters.\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>Sustainable ‘feel good all-day’ <span style=\"color: #993366;\"><strong>serotonin</strong></span>-driven high,\r\n\r\nand</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Short-lived \'feel King for a minute’ <span style=\"color: #993366;\"><strong>adrenalin</strong></span>-driven high.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>Starting results had many subjects either falling dreadfully <span style=\"color: #993366;\">low in natural high #1</span>,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/batt.png\"><img class=\"  wp-image-3485 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/batt-300x150.png\" alt=\"batt\" width=\"222\" height=\"111\" /></a> </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>or, </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>living in an extended and unsustainable portion of their day <span style=\"color: #993366;\">amped on natural high #2</span>.</em></strong></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>THE ASSESSMENT</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Physical assessment:</span> </strong>\r\n<blockquote>Blood Pressure, Blood Sugar/ Insulin response, Triglycerides, and  Cholesterol.\r\n\r\nSerotonin – Dopamine, Adrenalin – Cortisol (performed by experts).\r\n\r\n*I didn’t assess weight or body shape, believing one simply feels comfortable, or they don’t.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Psychological assessment</strong>:\r\n</span>\r\n<blockquote>Rating Scale – Energy levels (motivation); particularly once leaving work, Concentration, Tolerance, and Sleep quality.\r\n\r\nFood, alcohol, and drug interests.\r\n\r\nPerception of wellness – illness and injuries.\r\n\r\n*With permission, on eight subjects, I also received a rating scale made by a colleague.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Based on starting results I placed <em>most</em> subjects into two defined groups.</strong></span></h4>\r\n<span style=\"color: #ff0000;\"><em>** It should be noted that many I placed in Group 1, held Group 2 status for a period of time. </em></span>\r\n<h4><span style=\"color: #993366;\"><strong> </strong></span></h4>\r\n<blockquote><strong>1)      </strong><strong><span style=\"color: #993366;\">GROUP 1</span> – LOW IN NATURAL HIGH # 1 – <span style=\"color: #008080;\">SEROTONIN/ DOPAMINE</span> EMPTY</strong>\r\n\r\n&nbsp;\r\n\r\n<strong>2)      </strong><strong><span style=\"color: #993366;\">GROUP 2</span> – HIGH IN NATURAL HIGH # 2 – <span style=\"color: #008080;\">ADRENALIN/ CORTISOL</span> OVERLOAD</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong><em>*The three successful lifestyle hacks were practiced by both groups (see Part 2/4)</em></strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>GROUP 1 – LOW IN NATURAL HIGH # 1 – SEROTONIN/ DOPAMINE EMPTY</strong></span></h5>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is serotonin?</strong></span>\r\n\r\n&nbsp;\r\n\r\nSerotonin is a neurotransmitter, meaning it all happens at the end of nerve fibres.  It is derived from the amino acid (protein) tryptophan (more on this later) and is mostly found in your gastrointestinal tract.  This ‘day-time’ neurotransmitter is largely responsible for the following;\r\n\r\n&nbsp;\r\n\r\nMaintaining your pleasant ’good’ mood, tolerance, stabilising your appetite, temperature <img class=\"alignright size-full wp-image-3846\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero.jpg\" alt=\"sero\" width=\"259\" height=\"194\" />regulation, sexual desire, and very much involved in quality deep sleep.  It offers continued healthy muscles, particularly in the recovery from harder work, and promotes focus over a longer period.\r\n\r\n&nbsp;\r\n\r\nSerotonin is related to another pleasure-seeking neurotransmitter, dopamine; with serotonin playing a role in controlling excessive dopamine release and response.  Managing and understanding that too much of a good thing is not always a good thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects low in serotonin assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>GROUP 1 </strong></span>- <span style=\"color: #993366;\"><strong>Physical results</strong> </span>(I\'ll explain reasons for these results in Part 2&amp;3/4))\r\n<blockquote>Blood Pressure – low to normal (90-110/60-80)\r\n\r\nBlood sugar – high (6.0-8+)\r\n\r\nTriglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</blockquote>\r\n<span style=\"color: #993366;\"><strong>GROUP 1</strong> </span>- <strong><span style=\"color: #993366;\">Psychological results</span></strong>\r\n<blockquote>Intolerant, particularly after 2 pm.\r\n\r\nShort and dismissive, again more common after lunch.\r\n\r\nShort of energy post work, physically and emotionally.\r\n\r\nCraves sugary, and or caffeinated food choices.<img class=\"alignright wp-image-3872\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/burnout-90345_960_720-300x228.jpg\" alt=\"burnout-90345_960_720\" width=\"292\" height=\"222\" />\r\n\r\nLow sex drive and low priority placed on everything but work.\r\n\r\nOften challenged with allergies, nasal phlegm, colds, and gut pain.\r\n\r\nStruggles in falling asleep and wakes tired.\r\n\r\nComplains of recurring tendon strains or joint pain, resulting in low motivation for exercise.\r\n\r\n<u>Alcohol becomes necessary to unwind. </u>\r\n\r\n<u>Smokes, and can be open to illicit drugs. </u></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Example of extreme cases of low serotonin production.</strong></span>\r\n\r\n<em>US Montana Prison Study 1993</em>\r\n<blockquote>Poor sleep = withdrawn &amp; suicidal\r\n\r\nPoor un-real food = angry &amp; resentful<img class=\"alignright wp-image-3845\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero2-300x238.png\" alt=\"sero2\" width=\"313\" height=\"249\" />\r\n\r\nConfined with little movement = stressed &amp; restless\r\n\r\nMinimal sunlight = depressed &amp; aggressive\r\n\r\nNo purpose = disorientated &amp; listless</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in PART 2</strong></span>\r\n\r\n* Results (some symptoms) of GROUP 2 - High in natural high adrenalin/ cortisol.\r\n\r\n* Effects of excessive alcohol, stimulants, and drugs.\r\n\r\n* Four key components in balancing both groups.\r\n\r\n* The three tested lifestyle hacks that increased serotonin and decreased cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong><a href=\"http://balancehealthprograms.com.au/3490-2/\">TAKE ME TO PART 2 - NATURAL HIGH # 2</a></strong></span></h3>\r\n</blockquote>','PART 1 - LIFESTYLE STRESS BALANCE','','publish','closed','closed','','part-1-lifestyle-stress-balance','','','2016-09-21 03:12:37','2016-09-21 03:12:37','',0,'http://balancehealthprograms.com.au/?page_id=3483',0,'page','',0),(3484,2,'2016-08-21 23:37:50','2016-08-21 23:37:50','<h1 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?</span> </em></strong></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong><span style=\"color: #993366;\">PART 1/4 - IS LIFESTYLE STRESS AFFECTING YOUR HEALTH, AND IF SO, HOW SO?</span></strong></h4>\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote><span style=\"color: #008080;\">“Mate, I’m going hard at work, but when I leave, I’m toast.  I just don’t feel like I’ve got anything left.  I find myself crashing on the couch not interested in, well, anything.  I catch myself ‘needing’ snack hits just to get moving, or, if I’m honest, even to hold down a conversation.  I guess snack pickups are probably a<img class=\"alignright wp-image-3843\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero3-300x270.png\" alt=\"sero3\" width=\"242\" height=\"218\" /> better option than alcohol, which, for some reason, one is never enough.  Then there\'re days when the thought of something even more ‘chemically’ dynamic seems the only way to get any sort of output.  I know this is not a good choice, but it does pull me out of a ‘dark’ hole, for a while anyway. Frustratingly, I always seem to be carrying a sniffle, and can you tell me what’s up with waking at 1 am, tossing and turning for an hour or two, usually processing stuff I’ve gotta do tomorrow, then feeling well underdone when the alarm rings.  I’m trying to get some training in, but the Physio just can’t seem to fix this damn calf strain and this weird lower back ache.  I’ve noticed my belt now feels a little tighter which I’ve blamed on my wife for buying full-fat milk! So, mate, that’s where I’m at, I’m battling on, but just can’t seem to get it going.  Deep down I know I’m not playing my A-Game, well, 24/7 that is”. </span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>CASE STUDY – OBSERVATIONS OF 100 SUBJECTS</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>12 MONTHS</strong></span> – Three face to face assessments 16 weeks apart. </span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>100 SUBJECTS</strong></span> – mixed social demographic (61% male)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>AGE</strong> </span>– 84% (30-54yrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>WEEKLY WORKING HOURS</strong></span> – 92% (45-60hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>DAILY SITTING HRS</strong></span> – 94% (14-15hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>CHILDREN</strong></span> – 91%</span></blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OBJECTIVE</strong></span>: <span style=\"color: #008080;\">Compromised health via lifestyle ‘stress’ (work) CAN be balanced when practicing three SIMPLE lifestyle hacks.</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Purpose and Action:</span> </strong></h5>\r\n1)      Confidentially assess physical health status and it’s relationship to psychological health status.\r\n\r\n2)      Determine the influence on health courtesy of ‘excessive’ alcohol, stimulants and (illicit) drugs.\r\n\r\n3)      Learn the four key components in balancing lifestyle stress.<img class=\"alignright size-medium wp-image-3842\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero4-300x168.jpg\" alt=\"sero4\" width=\"300\" height=\"168\" />\r\n\r\n4)      The practice of three ‘stress’ balancing lifestyle hacks (featured later in this series) – while conceding significant changes in lifestyle, namely;  work, are not possible.\r\n\r\n5)      Observe and assess the result of practiced lifestyle balancing hacks (overtime).\r\n\r\n<strong><span style=\"color: #993366;\">Hack</span> </strong>– overused buzz word in social ‘health’ media at the moment. It just means practicing a healthy tip.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OVERVIEW</strong></span></h5>\r\n&nbsp;\r\n\r\nThe entire case study relates and revolves around to <span style=\"color: #993366;\"><strong>two natural highs</strong></span>, controlled by hormones and neurotransmitters.\r\n\r\n&nbsp;\r\n<ol>\r\n 	<li>\r\n<blockquote>Sustainable ‘feel good all-day’ <span style=\"color: #993366;\"><strong>serotonin</strong></span>-driven high, <img class=\"alignright wp-image-3857\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/batt-300x150.png\" alt=\"batt\" width=\"234\" height=\"117\" />\r\n\r\nand</blockquote>\r\n</li>\r\n 	<li>\r\n<blockquote>Short-lived \'feel King for a minute’ <span style=\"color: #993366;\"><strong>adrenalin</strong></span>-driven high.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>Starting results had many subjects either falling dreadfully <span style=\"color: #993366;\">low in natural high #1</span>, </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>or, </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>living in an extended and unsustainable portion of their day <span style=\"color: #993366;\">amped on natural high #2</span>.</em></strong></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>THE ASSESSMENT</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Physical assessment:</span> </strong>\r\n<blockquote>Blood Pressure, Blood Sugar/ Insulin response, Triglycerides, and  Cholesterol.\r\n\r\nSerotonin – Dopamine, Adrenalin – Cortisol (performed by experts).\r\n\r\n*I didn’t assess weight or body shape, believing one simply feels comfortable, or they don’t.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Psychological assessment</strong>:<img class=\"alignright size-medium wp-image-3847\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/Brain_power-300x169.jpg\" alt=\"Brain_power\" width=\"300\" height=\"169\" /></span>\r\n<blockquote>Rating Scale – Energy levels (motivation); particularly once leaving work, Concentration, Tolerance, and Sleep quality.\r\n\r\nFood, alcohol, and drug interests.\r\n\r\nPerception of wellness – illness and injuries.\r\n\r\n*With permission, on eight subjects, I also received a rating scale made by a colleague.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Based on starting results I placed <em>most</em> subjects into two defined groups.</strong></span></h4>\r\n<span style=\"color: #ff0000;\"><em>** It should be noted that many I placed in Group 1, held Group 2 status for a period of time. </em></span>\r\n<h4><span style=\"color: #993366;\"><strong> </strong></span></h4>\r\n<blockquote><strong>1)      </strong><strong><span style=\"color: #993366;\">GROUP 1</span> – LOW IN NATURAL HIGH # 1 – <span style=\"color: #008080;\">SEROTONIN/ DOPAMINE</span> EMPTY</strong>\r\n\r\n&nbsp;\r\n\r\n<strong>2)      </strong><strong><span style=\"color: #993366;\">GROUP 2</span> – HIGH IN NATURAL HIGH # 2 – <span style=\"color: #008080;\">ADRENALIN/ CORTISOL</span> OVERLOAD</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong><em>*The three successful lifestyle hacks were practiced by both groups (see Part 2/4)</em></strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>GROUP 1 – LOW IN NATURAL HIGH # 1 – SEROTONIN/ DOPAMINE EMPTY</strong></span></h5>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is serotonin?</strong></span>\r\n\r\n&nbsp;\r\n\r\nSerotonin is a neurotransmitter, meaning it all happens at the end of nerve fibres.  It is derived from the amino acid (protein) tryptophan (more on this later) and is mostly found in your gastrointestinal tract.  This ‘day-time’ neurotransmitter is largely responsible for the following;\r\n\r\n&nbsp;\r\n\r\nMaintaining your pleasant ’good’ mood, tolerance, stabilising your appetite, temperature <img class=\"alignright size-full wp-image-3846\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero.jpg\" alt=\"sero\" width=\"259\" height=\"194\" />regulation, sexual desire, and very much involved in quality deep sleep.  It offers continued healthy muscles, particularly in the recovery from harder work, and promotes focus over a longer period.\r\n\r\n&nbsp;\r\n\r\nSerotonin is related to another pleasure-seeking neurotransmitter, dopamine; with serotonin playing a role in controlling excessive dopamine release and response.  Managing and understanding that too much of a good thing is not always a good thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects low in serotonin assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>GROUP 1 </strong></span>- <span style=\"color: #993366;\"><strong>Physical results</strong> </span>(I\'ll explain reasons for these results in Part 2&amp;3/4))\r\n<blockquote>Blood Pressure – low to normal (90-110/60-80)\r\n\r\nBlood sugar – high (6.0-8+)\r\n\r\nTriglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</blockquote>\r\n<span style=\"color: #993366;\"><strong>GROUP 1</strong> </span>- <strong><span style=\"color: #993366;\">Psychological results</span></strong>\r\n<blockquote>Intolerant, particularly after 2 pm.\r\n\r\nShort and dismissive, again more common after lunch.\r\n\r\nShort of energy post work, physically and emotionally.\r\n\r\nCraves sugary, and or caffeinated food choices.<img class=\"alignright wp-image-3872\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/burnout-90345_960_720-300x228.jpg\" alt=\"burnout-90345_960_720\" width=\"292\" height=\"222\" />\r\n\r\nLow sex drive and low priority placed on everything but work.\r\n\r\nOften challenged with allergies, nasal phlegm, colds, and gut pain.\r\n\r\nStruggles in falling asleep and wakes tired.\r\n\r\nComplains of recurring tendon strains or joint pain, resulting in low motivation for exercise.\r\n\r\n<u>Alcohol becomes necessary to unwind. </u>\r\n\r\n<u>Smokes, and can be open to illicit drugs. </u></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Example of extreme cases of low serotonin production.</strong></span>\r\n\r\n<em>US Montana Prison Study 1993</em>\r\n<blockquote>Poor sleep = withdrawn &amp; suicidal\r\n\r\nPoor un-real food = angry &amp; resentful<img class=\"alignright wp-image-3845\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero2-300x238.png\" alt=\"sero2\" width=\"313\" height=\"249\" />\r\n\r\nConfined with little movement = stressed &amp; restless\r\n\r\nMinimal sunlight = depressed &amp; aggressive\r\n\r\nNo purpose = disorientated &amp; listless</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in PART 2</strong></span>\r\n\r\n* Results (some symptoms) of GROUP 2 - High in natural high adrenalin/ cortisol.\r\n\r\n* Effects of excessive alcohol, stimulants, and drugs.\r\n\r\n* Four key components in balancing both groups.\r\n\r\n* The three tested lifestyle hacks that increased serotonin and decreased cortisol.','PART 1 - LIFESTYLE STRESS BALANCE','','inherit','closed','closed','','3483-revision-v1','','','2016-08-21 23:37:50','2016-08-21 23:37:50','',3483,'http://balancehealthprograms.com.au/3483-revision-v1/',0,'revision','',0),(3485,2,'2016-08-21 23:39:38','2016-08-21 23:39:38','','batt','','inherit','closed','closed','','batt-2','','','2016-08-21 23:39:38','2016-08-21 23:39:38','',3483,'http://balancehealthprograms.com.au/wp-content/uploads/batt.png',0,'attachment','image/png',0),(3486,2,'2016-08-25 21:17:52','2016-08-25 21:17:52','<h1 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?</span> </em></strong></h1>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h4><strong><span style=\"color: #993366;\">PART 1/4 - IS LIFESTYLE STRESS AFFECTING YOUR HEALTH, AND IF SO, HOW SO?</span></strong></h4>\n&nbsp;\n\n<em> </em>\n<blockquote><span style=\"color: #008080;\">“Mate, I’m going hard at work, but when I leave, I’m toast.  I just don’t feel like I’ve got anything left.  I find myself crashing on the couch not interested in, well, anything.  I catch myself ‘needing’ snack hits just to get moving, or, if I’m honest, even to hold down a conversation.  I guess snack pickups are probably a<img class=\"alignright wp-image-3843\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero3-300x270.png\" alt=\"sero3\" width=\"242\" height=\"218\" /> better option than alcohol, which, for some reason, one is never enough.  Then there\'re days when the thought of something even more ‘chemically’ dynamic seems the only way to get any sort of output.  I know this is not a good choice, but it does pull me out of a ‘dark’ hole, for a while anyway. Frustratingly, I always seem to be carrying a sniffle, and can you tell me what’s up with waking at 1 am, tossing and turning for an hour or two, usually processing stuff I’ve gotta do tomorrow, then feeling well underdone when the alarm rings.  I’m trying to get some training in, but the Physio just can’t seem to fix this damn calf strain and this weird lower back ache.  I’ve noticed my belt now feels a little tighter which I’ve blamed on my wife for buying full-fat milk! So, mate, that’s where I’m at, I’m battling on, but just can’t seem to get it going.  Deep down I know I’m not playing my A-Game, well, 24/7 that is”. </span></blockquote>\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>CASE STUDY – OBSERVATIONS OF 100 SUBJECTS</strong></span></h5>\n&nbsp;\n<blockquote><span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>12 MONTHS</strong></span> – Three face to face assessments 16 weeks apart. </span>\n\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>100 SUBJECTS</strong></span> – mixed social demographic (61% male)</span>\n\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>AGE</strong> </span>– 84% (30-54yrs)</span>\n\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>WEEKLY WORKING HOURS</strong></span> – 92% (45-60hrs)</span>\n\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>DAILY SITTING HRS</strong></span> – 94% (14-15hrs)</span>\n\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>CHILDREN</strong></span> – 91%</span></blockquote>\n<em> </em>\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>OBJECTIVE</strong></span>: <span style=\"color: #008080;\">Compromised health via lifestyle ‘stress’ (work) CAN be balanced when practicing three SIMPLE lifestyle hacks.</span></h5>\n&nbsp;\n\n&nbsp;\n<h5><strong><span style=\"color: #993366;\">Purpose and Action:</span> </strong></h5>\n1)      Confidentially assess physical health status and it’s relationship to psychological health status.\n\n2)      Determine the influence on health courtesy of ‘excessive’ alcohol, stimulants and (illicit) drugs.\n\n3)      Learn the four key components in balancing lifestyle stress.<img class=\"alignright size-medium wp-image-3842\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero4-300x168.jpg\" alt=\"sero4\" width=\"300\" height=\"168\" />\n\n4)      The practice of three ‘stress’ balancing lifestyle hacks (featured later in this series) – while conceding significant changes in lifestyle, namely;  work, are not possible.\n\n5)      Observe and assess the result of practiced lifestyle balancing hacks (overtime).\n\n<strong><span style=\"color: #993366;\">Hack</span> </strong>– overused buzz word in social ‘health’ media at the moment. It just means practicing a healthy tip.\n\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>OVERVIEW</strong></span></h5>\n&nbsp;\n\nThe entire case study relates and revolves around to <span style=\"color: #993366;\"><strong>two natural highs</strong></span>, controlled by hormones and neurotransmitters.\n\n&nbsp;\n<ol>\n	<li>\n<blockquote>Sustainable ‘feel good all-day’ <span style=\"color: #993366;\"><strong>serotonin</strong></span>-driven high,\n\nand</blockquote>\n</li>\n	<li>\n<blockquote>Short-lived \'feel King for a minute’ <span style=\"color: #993366;\"><strong>adrenalin</strong></span>-driven high.</blockquote>\n</li>\n</ol>\n&nbsp;\n\n<strong><em> </em></strong>\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>Starting results had many subjects either falling dreadfully <span style=\"color: #993366;\">low in natural high #1</span>,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/batt.png\"><img class=\"  wp-image-3485 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/batt-300x150.png\" alt=\"batt\" width=\"222\" height=\"111\" /></a> </em></strong></span></h5>\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>or, </em></strong></span></h5>\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>living in an extended and unsustainable portion of their day <span style=\"color: #993366;\">amped on natural high #2</span>.</em></strong></span></h5>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>THE ASSESSMENT</strong></span></h5>\n&nbsp;\n\n<strong><span style=\"color: #993366;\">Physical assessment:</span> </strong>\n<blockquote>Blood Pressure, Blood Sugar/ Insulin response, Triglycerides, and  Cholesterol.\n\nSerotonin – Dopamine, Adrenalin – Cortisol (performed by experts).\n\n*I didn’t assess weight or body shape, believing one simply feels comfortable, or they don’t.</blockquote>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Psychological assessment</strong>:\n</span>\n<blockquote>Rating Scale – Energy levels (motivation); particularly once leaving work, Concentration, Tolerance, and Sleep quality.\n\nFood, alcohol, and drug interests.\n\nPerception of wellness – illness and injuries.\n\n*With permission, on eight subjects, I also received a rating scale made by a colleague.</blockquote>\n&nbsp;\n\n<strong> </strong>\n\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Based on starting results I placed <em>most</em> subjects into two defined groups.</strong></span></h4>\n<span style=\"color: #ff0000;\"><em>** It should be noted that many I placed in Group 1, held Group 2 status for a period of time. </em></span>\n<h4><span style=\"color: #993366;\"><strong> </strong></span></h4>\n<blockquote><strong>1)      </strong><strong><span style=\"color: #993366;\">GROUP 1</span> – LOW IN NATURAL HIGH # 1 – <span style=\"color: #008080;\">SEROTONIN/ DOPAMINE</span> EMPTY</strong>\n\n&nbsp;\n\n<strong>2)      </strong><strong><span style=\"color: #993366;\">GROUP 2</span> – HIGH IN NATURAL HIGH # 2 – <span style=\"color: #008080;\">ADRENALIN/ CORTISOL</span> OVERLOAD</strong></blockquote>\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #008080;\"><strong><em>*The three successful lifestyle hacks were practiced by both groups (see Part 2/4)</em></strong></span>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>GROUP 1 – LOW IN NATURAL HIGH # 1 – SEROTONIN/ DOPAMINE EMPTY</strong></span></h5>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>What is serotonin?</strong></span>\n\n&nbsp;\n\nSerotonin is a neurotransmitter, meaning it all happens at the end of nerve fibres.  It is derived from the amino acid (protein) tryptophan (more on this later) and is mostly found in your gastrointestinal tract.  This ‘day-time’ neurotransmitter is largely responsible for the following;\n\n&nbsp;\n\nMaintaining your pleasant ’good’ mood, tolerance, stabilising your appetite, temperature <img class=\"alignright size-full wp-image-3846\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero.jpg\" alt=\"sero\" width=\"259\" height=\"194\" />regulation, sexual desire, and very much involved in quality deep sleep.  It offers continued healthy muscles, particularly in the recovery from harder work, and promotes focus over a longer period.\n\n&nbsp;\n\nSerotonin is related to another pleasure-seeking neurotransmitter, dopamine; with serotonin playing a role in controlling excessive dopamine release and response.  Managing and understanding that too much of a good thing is not always a good thing.\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>(Some) Subjects low in serotonin assessed as below;</strong></span>\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>GROUP 1 </strong></span>- <span style=\"color: #993366;\"><strong>Physical results</strong> </span>(I\'ll explain reasons for these results in Part 2&amp;3/4))\n<blockquote>Blood Pressure – low to normal (90-110/60-80)\n\nBlood sugar – high (6.0-8+)\n\nTriglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</blockquote>\n<span style=\"color: #993366;\"><strong>GROUP 1</strong> </span>- <strong><span style=\"color: #993366;\">Psychological results</span></strong>\n<blockquote>Intolerant, particularly after 2 pm.\n\nShort and dismissive, again more common after lunch.\n\nShort of energy post work, physically and emotionally.\n\nCraves sugary, and or caffeinated food choices.<img class=\"alignright wp-image-3872\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/burnout-90345_960_720-300x228.jpg\" alt=\"burnout-90345_960_720\" width=\"292\" height=\"222\" />\n\nLow sex drive and low priority placed on everything but work.\n\nOften challenged with allergies, nasal phlegm, colds, and gut pain.\n\nStruggles in falling asleep and wakes tired.\n\nComplains of recurring tendon strains or joint pain, resulting in low motivation for exercise.\n\n<u>Alcohol becomes necessary to unwind. </u>\n\n<u>Smokes, and can be open to illicit drugs. </u></blockquote>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Example of extreme cases of low serotonin production.</strong></span>\n\n<em>US Montana Prison Study 1993</em>\n<blockquote>Poor sleep = withdrawn &amp; suicidal\n\nPoor un-real food = angry &amp; resentful<img class=\"alignright wp-image-3845\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero2-300x238.png\" alt=\"sero2\" width=\"313\" height=\"249\" />\n\nConfined with little movement = stressed &amp; restless\n\nMinimal sunlight = depressed &amp; aggressive\n\nNo purpose = disorientated &amp; listless</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Coming up in PART 2</strong></span>\n\n* Results (some symptoms) of GROUP 2 - High in natural high adrenalin/ cortisol.\n\n* Effects of excessive alcohol, stimulants, and drugs.\n\n* Four key components in balancing both groups.\n\n* The three tested lifestyle hacks that increased serotonin and decreased cortisol.\n\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong>TAKE ME TO PART 2 - NATURAL HIGH # 2</strong></span></h3>\n</blockquote>','PART 1 - LIFESTYLE STRESS BALANCE','','inherit','closed','closed','','3483-autosave-v1','','','2016-08-25 21:17:52','2016-08-25 21:17:52','',3483,'http://balancehealthprograms.com.au/3483-autosave-v1/',0,'revision','',0),(3488,2,'2016-08-21 23:41:14','2016-08-21 23:41:14','<h1 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?</span> </em></strong></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong><span style=\"color: #993366;\">PART 1/4 - IS LIFESTYLE STRESS AFFECTING YOUR HEALTH, AND IF SO, HOW SO?</span></strong></h4>\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote><span style=\"color: #008080;\">“Mate, I’m going hard at work, but when I leave, I’m toast.  I just don’t feel like I’ve got anything left.  I find myself crashing on the couch not interested in, well, anything.  I catch myself ‘needing’ snack hits just to get moving, or, if I’m honest, even to hold down a conversation.  I guess snack pickups are probably a<img class=\"alignright wp-image-3843\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero3-300x270.png\" alt=\"sero3\" width=\"242\" height=\"218\" /> better option than alcohol, which, for some reason, one is never enough.  Then there\'re days when the thought of something even more ‘chemically’ dynamic seems the only way to get any sort of output.  I know this is not a good choice, but it does pull me out of a ‘dark’ hole, for a while anyway. Frustratingly, I always seem to be carrying a sniffle, and can you tell me what’s up with waking at 1 am, tossing and turning for an hour or two, usually processing stuff I’ve gotta do tomorrow, then feeling well underdone when the alarm rings.  I’m trying to get some training in, but the Physio just can’t seem to fix this damn calf strain and this weird lower back ache.  I’ve noticed my belt now feels a little tighter which I’ve blamed on my wife for buying full-fat milk! So, mate, that’s where I’m at, I’m battling on, but just can’t seem to get it going.  Deep down I know I’m not playing my A-Game, well, 24/7 that is”. </span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>CASE STUDY – OBSERVATIONS OF 100 SUBJECTS</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>12 MONTHS</strong></span> – Three face to face assessments 16 weeks apart. </span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>100 SUBJECTS</strong></span> – mixed social demographic (61% male)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>AGE</strong> </span>– 84% (30-54yrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>WEEKLY WORKING HOURS</strong></span> – 92% (45-60hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>DAILY SITTING HRS</strong></span> – 94% (14-15hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>CHILDREN</strong></span> – 91%</span></blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OBJECTIVE</strong></span>: <span style=\"color: #008080;\">Compromised health via lifestyle ‘stress’ (work) CAN be balanced when practicing three SIMPLE lifestyle hacks.</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Purpose and Action:</span> </strong></h5>\r\n1)      Confidentially assess physical health status and it’s relationship to psychological health status.\r\n\r\n2)      Determine the influence on health courtesy of ‘excessive’ alcohol, stimulants and (illicit) drugs.\r\n\r\n3)      Learn the four key components in balancing lifestyle stress.<img class=\"alignright size-medium wp-image-3842\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero4-300x168.jpg\" alt=\"sero4\" width=\"300\" height=\"168\" />\r\n\r\n4)      The practice of three ‘stress’ balancing lifestyle hacks (featured later in this series) – while conceding significant changes in lifestyle, namely;  work, are not possible.\r\n\r\n5)      Observe and assess the result of practiced lifestyle balancing hacks (overtime).\r\n\r\n<strong><span style=\"color: #993366;\">Hack</span> </strong>– overused buzz word in social ‘health’ media at the moment. It just means practicing a healthy tip.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OVERVIEW</strong></span></h5>\r\n&nbsp;\r\n\r\nThe entire case study relates and revolves around to <span style=\"color: #993366;\"><strong>two natural highs</strong></span>, controlled by hormones and neurotransmitters.\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>Sustainable ‘feel good all-day’ <span style=\"color: #993366;\"><strong>serotonin</strong></span>-driven high,\r\n\r\nand</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Short-lived \'feel King for a minute’ <span style=\"color: #993366;\"><strong>adrenalin</strong></span>-driven high.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>Starting results had many subjects either falling dreadfully <span style=\"color: #993366;\">low in natural high #1</span>,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/batt.png\"><img class=\"  wp-image-3485 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/batt-300x150.png\" alt=\"batt\" width=\"222\" height=\"111\" /></a> </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>or, </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>living in an extended and unsustainable portion of their day <span style=\"color: #993366;\">amped on natural high #2</span>.</em></strong></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>THE ASSESSMENT</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Physical assessment:</span> </strong>\r\n<blockquote>Blood Pressure, Blood Sugar/ Insulin response, Triglycerides, and  Cholesterol.\r\n\r\nSerotonin – Dopamine, Adrenalin – Cortisol (performed by experts).\r\n\r\n*I didn’t assess weight or body shape, believing one simply feels comfortable, or they don’t.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Psychological assessment</strong>:\r\n</span>\r\n<blockquote>Rating Scale – Energy levels (motivation); particularly once leaving work, Concentration, Tolerance, and Sleep quality.\r\n\r\nFood, alcohol, and drug interests.\r\n\r\nPerception of wellness – illness and injuries.\r\n\r\n*With permission, on eight subjects, I also received a rating scale made by a colleague.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Based on starting results I placed <em>most</em> subjects into two defined groups.</strong></span></h4>\r\n<span style=\"color: #ff0000;\"><em>** It should be noted that many I placed in Group 1, held Group 2 status for a period of time. </em></span>\r\n<h4><span style=\"color: #993366;\"><strong> </strong></span></h4>\r\n<blockquote><strong>1)      </strong><strong><span style=\"color: #993366;\">GROUP 1</span> – LOW IN NATURAL HIGH # 1 – <span style=\"color: #008080;\">SEROTONIN/ DOPAMINE</span> EMPTY</strong>\r\n\r\n&nbsp;\r\n\r\n<strong>2)      </strong><strong><span style=\"color: #993366;\">GROUP 2</span> – HIGH IN NATURAL HIGH # 2 – <span style=\"color: #008080;\">ADRENALIN/ CORTISOL</span> OVERLOAD</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong><em>*The three successful lifestyle hacks were practiced by both groups (see Part 2/4)</em></strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>GROUP 1 – LOW IN NATURAL HIGH # 1 – SEROTONIN/ DOPAMINE EMPTY</strong></span></h5>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is serotonin?</strong></span>\r\n\r\n&nbsp;\r\n\r\nSerotonin is a neurotransmitter, meaning it all happens at the end of nerve fibres.  It is derived from the amino acid (protein) tryptophan (more on this later) and is mostly found in your gastrointestinal tract.  This ‘day-time’ neurotransmitter is largely responsible for the following;\r\n\r\n&nbsp;\r\n\r\nMaintaining your pleasant ’good’ mood, tolerance, stabilising your appetite, temperature <img class=\"alignright size-full wp-image-3846\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero.jpg\" alt=\"sero\" width=\"259\" height=\"194\" />regulation, sexual desire, and very much involved in quality deep sleep.  It offers continued healthy muscles, particularly in the recovery from harder work, and promotes focus over a longer period.\r\n\r\n&nbsp;\r\n\r\nSerotonin is related to another pleasure-seeking neurotransmitter, dopamine; with serotonin playing a role in controlling excessive dopamine release and response.  Managing and understanding that too much of a good thing is not always a good thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects low in serotonin assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>GROUP 1 </strong></span>- <span style=\"color: #993366;\"><strong>Physical results</strong> </span>(I\'ll explain reasons for these results in Part 2&amp;3/4))\r\n<blockquote>Blood Pressure – low to normal (90-110/60-80)\r\n\r\nBlood sugar – high (6.0-8+)\r\n\r\nTriglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</blockquote>\r\n<span style=\"color: #993366;\"><strong>GROUP 1</strong> </span>- <strong><span style=\"color: #993366;\">Psychological results</span></strong>\r\n<blockquote>Intolerant, particularly after 2 pm.\r\n\r\nShort and dismissive, again more common after lunch.\r\n\r\nShort of energy post work, physically and emotionally.\r\n\r\nCraves sugary, and or caffeinated food choices.<img class=\"alignright wp-image-3872\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/burnout-90345_960_720-300x228.jpg\" alt=\"burnout-90345_960_720\" width=\"292\" height=\"222\" />\r\n\r\nLow sex drive and low priority placed on everything but work.\r\n\r\nOften challenged with allergies, nasal phlegm, colds, and gut pain.\r\n\r\nStruggles in falling asleep and wakes tired.\r\n\r\nComplains of recurring tendon strains or joint pain, resulting in low motivation for exercise.\r\n\r\n<u>Alcohol becomes necessary to unwind. </u>\r\n\r\n<u>Smokes, and can be open to illicit drugs. </u></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Example of extreme cases of low serotonin production.</strong></span>\r\n\r\n<em>US Montana Prison Study 1993</em>\r\n<blockquote>Poor sleep = withdrawn &amp; suicidal\r\n\r\nPoor un-real food = angry &amp; resentful<img class=\"alignright wp-image-3845\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero2-300x238.png\" alt=\"sero2\" width=\"313\" height=\"249\" />\r\n\r\nConfined with little movement = stressed &amp; restless\r\n\r\nMinimal sunlight = depressed &amp; aggressive\r\n\r\nNo purpose = disorientated &amp; listless</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in PART 2</strong></span>\r\n\r\n* Results (some symptoms) of GROUP 2 - High in natural high adrenalin/ cortisol.\r\n\r\n* Effects of excessive alcohol, stimulants, and drugs.\r\n\r\n* Four key components in balancing both groups.\r\n\r\n* The three tested lifestyle hacks that increased serotonin and decreased cortisol.','PART 1 - LIFESTYLE STRESS BALANCE','','inherit','closed','closed','','3483-revision-v1','','','2016-08-21 23:41:14','2016-08-21 23:41:14','',3483,'http://balancehealthprograms.com.au/3483-revision-v1/',0,'revision','',0),(3487,2,'2016-08-21 23:40:09','2016-08-21 23:40:09','<h1 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?</span> </em></strong></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong><span style=\"color: #993366;\">PART 1/4 - IS LIFESTYLE STRESS AFFECTING YOUR HEALTH, AND IF SO, HOW SO?</span></strong></h4>\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote><span style=\"color: #008080;\">“Mate, I’m going hard at work, but when I leave, I’m toast.  I just don’t feel like I’ve got anything left.  I find myself crashing on the couch not interested in, well, anything.  I catch myself ‘needing’ snack hits just to get moving, or, if I’m honest, even to hold down a conversation.  I guess snack pickups are probably a<img class=\"alignright wp-image-3843\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero3-300x270.png\" alt=\"sero3\" width=\"242\" height=\"218\" /> better option than alcohol, which, for some reason, one is never enough.  Then there\'re days when the thought of something even more ‘chemically’ dynamic seems the only way to get any sort of output.  I know this is not a good choice, but it does pull me out of a ‘dark’ hole, for a while anyway. Frustratingly, I always seem to be carrying a sniffle, and can you tell me what’s up with waking at 1 am, tossing and turning for an hour or two, usually processing stuff I’ve gotta do tomorrow, then feeling well underdone when the alarm rings.  I’m trying to get some training in, but the Physio just can’t seem to fix this damn calf strain and this weird lower back ache.  I’ve noticed my belt now feels a little tighter which I’ve blamed on my wife for buying full-fat milk! So, mate, that’s where I’m at, I’m battling on, but just can’t seem to get it going.  Deep down I know I’m not playing my A-Game, well, 24/7 that is”. </span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>CASE STUDY – OBSERVATIONS OF 100 SUBJECTS</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>12 MONTHS</strong></span> – Three face to face assessments 16 weeks apart. </span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>100 SUBJECTS</strong></span> – mixed social demographic (61% male)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>AGE</strong> </span>– 84% (30-54yrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>WEEKLY WORKING HOURS</strong></span> – 92% (45-60hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>DAILY SITTING HRS</strong></span> – 94% (14-15hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>CHILDREN</strong></span> – 91%</span></blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OBJECTIVE</strong></span>: <span style=\"color: #008080;\">Compromised health via lifestyle ‘stress’ (work) CAN be balanced when practicing three SIMPLE lifestyle hacks.</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Purpose and Action:</span> </strong></h5>\r\n1)      Confidentially assess physical health status and it’s relationship to psychological health status.\r\n\r\n2)      Determine the influence on health courtesy of ‘excessive’ alcohol, stimulants and (illicit) drugs.\r\n\r\n3)      Learn the four key components in balancing lifestyle stress.<img class=\"alignright size-medium wp-image-3842\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero4-300x168.jpg\" alt=\"sero4\" width=\"300\" height=\"168\" />\r\n\r\n4)      The practice of three ‘stress’ balancing lifestyle hacks (featured later in this series) – while conceding significant changes in lifestyle, namely;  work, are not possible.\r\n\r\n5)      Observe and assess the result of practiced lifestyle balancing hacks (overtime).\r\n\r\n<strong><span style=\"color: #993366;\">Hack</span> </strong>– overused buzz word in social ‘health’ media at the moment. It just means practicing a healthy tip.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OVERVIEW</strong></span></h5>\r\n&nbsp;\r\n\r\nThe entire case study relates and revolves around to <span style=\"color: #993366;\"><strong>two natural highs</strong></span>, controlled by hormones and neurotransmitters.\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>Sustainable ‘feel good all-day’ <span style=\"color: #993366;\"><strong>serotonin</strong></span>-driven high,\r\n\r\nand</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Short-lived \'feel King for a minute’ <span style=\"color: #993366;\"><strong>adrenalin</strong></span>-driven high.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>Starting results had many subjects either falling dreadfully <span style=\"color: #993366;\">low in natural high #1</span>,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/batt.png\"><img class=\"  wp-image-3485 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/batt-300x150.png\" alt=\"batt\" width=\"222\" height=\"111\" /></a> </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>or, </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>living in an extended and unsustainable portion of their day <span style=\"color: #993366;\">amped on natural high #2</span>.</em></strong></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>THE ASSESSMENT</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Physical assessment:</span> </strong>\r\n<blockquote>Blood Pressure, Blood Sugar/ Insulin response, Triglycerides, and  Cholesterol.\r\n\r\nSerotonin – Dopamine, Adrenalin – Cortisol (performed by experts).\r\n\r\n*I didn’t assess weight or body shape, believing one simply feels comfortable, or they don’t.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Psychological assessment</strong>:<img class=\"alignright size-medium wp-image-3847\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/Brain_power-300x169.jpg\" alt=\"Brain_power\" width=\"300\" height=\"169\" /></span>\r\n<blockquote>Rating Scale – Energy levels (motivation); particularly once leaving work, Concentration, Tolerance, and Sleep quality.\r\n\r\nFood, alcohol, and drug interests.\r\n\r\nPerception of wellness – illness and injuries.\r\n\r\n*With permission, on eight subjects, I also received a rating scale made by a colleague.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Based on starting results I placed <em>most</em> subjects into two defined groups.</strong></span></h4>\r\n<span style=\"color: #ff0000;\"><em>** It should be noted that many I placed in Group 1, held Group 2 status for a period of time. </em></span>\r\n<h4><span style=\"color: #993366;\"><strong> </strong></span></h4>\r\n<blockquote><strong>1)      </strong><strong><span style=\"color: #993366;\">GROUP 1</span> – LOW IN NATURAL HIGH # 1 – <span style=\"color: #008080;\">SEROTONIN/ DOPAMINE</span> EMPTY</strong>\r\n\r\n&nbsp;\r\n\r\n<strong>2)      </strong><strong><span style=\"color: #993366;\">GROUP 2</span> – HIGH IN NATURAL HIGH # 2 – <span style=\"color: #008080;\">ADRENALIN/ CORTISOL</span> OVERLOAD</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong><em>*The three successful lifestyle hacks were practiced by both groups (see Part 2/4)</em></strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>GROUP 1 – LOW IN NATURAL HIGH # 1 – SEROTONIN/ DOPAMINE EMPTY</strong></span></h5>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is serotonin?</strong></span>\r\n\r\n&nbsp;\r\n\r\nSerotonin is a neurotransmitter, meaning it all happens at the end of nerve fibres.  It is derived from the amino acid (protein) tryptophan (more on this later) and is mostly found in your gastrointestinal tract.  This ‘day-time’ neurotransmitter is largely responsible for the following;\r\n\r\n&nbsp;\r\n\r\nMaintaining your pleasant ’good’ mood, tolerance, stabilising your appetite, temperature <img class=\"alignright size-full wp-image-3846\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero.jpg\" alt=\"sero\" width=\"259\" height=\"194\" />regulation, sexual desire, and very much involved in quality deep sleep.  It offers continued healthy muscles, particularly in the recovery from harder work, and promotes focus over a longer period.\r\n\r\n&nbsp;\r\n\r\nSerotonin is related to another pleasure-seeking neurotransmitter, dopamine; with serotonin playing a role in controlling excessive dopamine release and response.  Managing and understanding that too much of a good thing is not always a good thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects low in serotonin assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>GROUP 1 </strong></span>- <span style=\"color: #993366;\"><strong>Physical results</strong> </span>(I\'ll explain reasons for these results in Part 2&amp;3/4))\r\n<blockquote>Blood Pressure – low to normal (90-110/60-80)\r\n\r\nBlood sugar – high (6.0-8+)\r\n\r\nTriglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</blockquote>\r\n<span style=\"color: #993366;\"><strong>GROUP 1</strong> </span>- <strong><span style=\"color: #993366;\">Psychological results</span></strong>\r\n<blockquote>Intolerant, particularly after 2 pm.\r\n\r\nShort and dismissive, again more common after lunch.\r\n\r\nShort of energy post work, physically and emotionally.\r\n\r\nCraves sugary, and or caffeinated food choices.<img class=\"alignright wp-image-3872\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/burnout-90345_960_720-300x228.jpg\" alt=\"burnout-90345_960_720\" width=\"292\" height=\"222\" />\r\n\r\nLow sex drive and low priority placed on everything but work.\r\n\r\nOften challenged with allergies, nasal phlegm, colds, and gut pain.\r\n\r\nStruggles in falling asleep and wakes tired.\r\n\r\nComplains of recurring tendon strains or joint pain, resulting in low motivation for exercise.\r\n\r\n<u>Alcohol becomes necessary to unwind. </u>\r\n\r\n<u>Smokes, and can be open to illicit drugs. </u></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Example of extreme cases of low serotonin production.</strong></span>\r\n\r\n<em>US Montana Prison Study 1993</em>\r\n<blockquote>Poor sleep = withdrawn &amp; suicidal\r\n\r\nPoor un-real food = angry &amp; resentful<img class=\"alignright wp-image-3845\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero2-300x238.png\" alt=\"sero2\" width=\"313\" height=\"249\" />\r\n\r\nConfined with little movement = stressed &amp; restless\r\n\r\nMinimal sunlight = depressed &amp; aggressive\r\n\r\nNo purpose = disorientated &amp; listless</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in PART 2</strong></span>\r\n\r\n* Results (some symptoms) of GROUP 2 - High in natural high adrenalin/ cortisol.\r\n\r\n* Effects of excessive alcohol, stimulants, and drugs.\r\n\r\n* Four key components in balancing both groups.\r\n\r\n* The three tested lifestyle hacks that increased serotonin and decreased cortisol.','PART 1 - LIFESTYLE STRESS BALANCE','','inherit','closed','closed','','3483-revision-v1','','','2016-08-21 23:40:09','2016-08-21 23:40:09','',3483,'http://balancehealthprograms.com.au/3483-revision-v1/',0,'revision','',0),(5218,2,'2018-01-31 00:07:48','2018-01-31 00:07:48','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #cf2525\">STEP 3 - Food Choices!<br></span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/HYwe0gV20zE?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/choose.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/choose.jpg 392w, http://balancehealthprograms.com.au/wp-content/uploads/choose-148x150.jpg 148w, http://balancehealthprograms.com.au/wp-content/uploads/choose-295x300.jpg 295w, http://balancehealthprograms.com.au/wp-content/uploads/choose-230x234.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/choose-350x355.jpg 350w\" class=\"so-widget-image\" width=\"392\" height=\"398\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #1b7000\">FAT LOSS MODEL</span></h1><h4>&nbsp;</h4><h4 style=\"text-align: center\"><span style=\"color: #1b7000\">Weight loss focus.</span></h4><p>&nbsp;</p><h4 style=\"text-align: center\"><span style=\"color: #1b7000\">Controlling FAT/PRO/CARB.</span></h4><p>&nbsp;</p><h4 style=\"text-align: center\"><span style=\"color: #1b7000\">Fitting with easier exercise.</span></h4><p>&nbsp;</p><p><a href=\"http://balancehealthprograms.com.au/fat-loss/\"><img class=\"wp-image-4765 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/GS-300x217.jpg\" alt=\"\" width=\"252\" height=\"182\"></a></p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #3366ff\">HEALTH &amp; WELLNESS MODEL</span></h1><h4>&nbsp;</h4><h4 style=\"text-align: center\"><span style=\"color: #3366ff\">Daily Energy Booster.</span></h4><p>&nbsp;</p><h4 style=\"text-align: center\"><span style=\"color: #3366ff\">Strengthen gut &amp; immune. <br></span></h4><p>&nbsp;</p><h4 style=\"text-align: center\"><span style=\"color: #3366ff\">Perfect all-rounder.</span></h4><p>&nbsp;</p><p><a href=\"http://balancehealthprograms.com.au/heath-n-wellness/\"><img class=\"wp-image-4769 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/start-1.png\" alt=\"\" width=\"185\" height=\"185\"></a></p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #cf2525\">ATHLETE MODEL</span></h1><h4><span style=\"color: #cf2525\">&nbsp;</span></h4><h4 style=\"text-align: center\"><span style=\"color: #cf2525\">Fuelling harder training.</span></h4><p>&nbsp;</p><h4 style=\"text-align: center\"><span style=\"color: #cf2525\">Recovery &amp; Rehab best choices. <br></span></h4><p>&nbsp;</p><h4 style=\"text-align: center\"><span style=\"color: #cf2525\">Before, during &amp; after picks.</span></h4><p>&nbsp;</p><p><a href=\"http://balancehealthprograms.com.au/athlete-model-2/\"><img class=\"wp-image-4772 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/egred-start.jpg\" alt=\"\" width=\"182\" height=\"181\"></a></p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>','FOOD CHOICES','','inherit','closed','closed','','4762-revision-v1','','','2018-01-31 00:07:48','2018-01-31 00:07:48','',4762,'http://balancehealthprograms.com.au/4762-revision-v1/',0,'revision','',0),(3490,2,'2016-08-25 10:53:58','2016-08-25 10:53:58','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/5 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"172\" height=\"129\" /></a>but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><strong>“Everything has its limit before it explodes.”</strong></span></h4>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n<img class=\"  wp-image-3494 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_-300x200.png\" alt=\"2000px-Cortisol2.svg\" width=\"184\" height=\"122\" />\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n\r\nLet’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<blockquote>1. The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.\r\n\r\n2. Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.\r\n\r\n3. At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.\r\n\r\n4. While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.\r\n\r\n5. In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n6. Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">So if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.</span></h4>\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress.</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Type 2 - Diabetes</strong>:</span> Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).\r\n\r\n<span style=\"color: #00ffff;\"><strong>Weight gain:</strong></span> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Poor appetite</strong>:</span> Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\"><img class=\" size-full wp-image-3498 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\" alt=\"hhbhbhb\" width=\"274\" height=\"184\" /></a>necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Suppressed Immune</strong></span>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.\r\n\r\n<span style=\"color: #00ffff;\"><strong>GI problems:</strong></span> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Downcast behaviour</strong> </span>– Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\">“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Sugar</strong> </span>– Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n<span style=\"color: #00ffff;\"><strong>Caffeine</strong></span> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg\"><img class=\" size-medium wp-image-3493 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6-168x300.jpg\" alt=\"download (6)\" width=\"168\" height=\"300\" /></a>headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n<span style=\"color: #00ffff;\"><strong>Cocaine</strong></span> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Alcohol</strong> </span>– while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n<h5><span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)<img class=\"  wp-image-3497 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg\" alt=\"sick\" width=\"163\" height=\"218\" /></li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Response to allergies and changes in weather</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li>Loves a late night email check.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle de-stressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n<ul>\r\n	<li>Further lifestyle strategies in combating the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-3/\">TAKE ME TO PART 3 - OXYGEN HACK</a></strong></h3>\r\n</blockquote>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','publish','closed','closed','','3490-2','','','2016-09-12 21:43:31','2016-09-12 21:43:31','',0,'http://balancehealthprograms.com.au/?page_id=3490',0,'page','',0),(3491,2,'2016-08-25 10:53:58','2016-08-25 10:53:58','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/4 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<p style=\"text-align: center;\"><strong>“Everything has its limit before it explodes.”</strong></p>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n&nbsp;\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n<blockquote>Let’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.</li>\r\n	<li>Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.</li>\r\n	<li>At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.</li>\r\n	<li>While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.</li>\r\n	<li>In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;</li>\r\n</ol>\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n</blockquote>\r\n<ol start=\"6\">\r\n	<li>\r\n<blockquote>Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nSo if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.\r\n\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n<blockquote><span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress. </strong></span>\r\n\r\n&nbsp;</blockquote>\r\n<ol>\r\n	<li>\r\n<blockquote><strong>Type 2 - Diabetes</strong>: Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Weight gain:</strong> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Poor appetite</strong>: Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Suppressed Immune</strong>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>GI problems:</strong> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Downcast behaviour</strong> – Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n\r\n&nbsp;\r\n<blockquote><strong>Sugar</strong> – Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Caffeine</strong> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Cocaine</strong> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n&nbsp;\r\n\r\n<strong>Alcohol</strong> – while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.\r\n\r\n&nbsp;</blockquote>\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)</li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li><u>Loves a late night email check.</u></li>\r\n	<li><u>Blows up deluxe  </u></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle destressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n	<li>Further lifestyle strategies in combatting the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>','','','inherit','closed','closed','','3490-revision-v1','','','2016-08-25 10:53:58','2016-08-25 10:53:58','',3490,'http://balancehealthprograms.com.au/3490-revision-v1/',0,'revision','',0),(3492,2,'2016-08-25 10:55:23','2016-08-25 10:55:23','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/4 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<p style=\"text-align: center;\"><strong>“Everything has its limit before it explodes.”</strong></p>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n&nbsp;\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n<blockquote>Let’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.</li>\r\n	<li>Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.</li>\r\n	<li>At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.</li>\r\n	<li>While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.</li>\r\n	<li>In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;</li>\r\n</ol>\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n</blockquote>\r\n<ol start=\"6\">\r\n	<li>\r\n<blockquote>Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nSo if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.\r\n\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n<blockquote><span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress. </strong></span>\r\n\r\n&nbsp;</blockquote>\r\n<ol>\r\n	<li>\r\n<blockquote><strong>Type 2 - Diabetes</strong>: Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Weight gain:</strong> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Poor appetite</strong>: Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Suppressed Immune</strong>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>GI problems:</strong> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote><strong>Downcast behaviour</strong> – Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n\r\n&nbsp;\r\n<blockquote><strong>Sugar</strong> – Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Caffeine</strong> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Cocaine</strong> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n&nbsp;\r\n\r\n<strong>Alcohol</strong> – while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.\r\n\r\n&nbsp;</blockquote>\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)</li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li><u>Loves a late night email check.</u></li>\r\n	<li><u>Blows up deluxe  </u></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle destressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n	<li>Further lifestyle strategies in combatting the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n&nbsp;\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','inherit','closed','closed','','3490-revision-v1','','','2016-08-25 10:55:23','2016-08-25 10:55:23','',3490,'http://balancehealthprograms.com.au/3490-revision-v1/',0,'revision','',0),(3493,2,'2016-08-25 20:51:57','2016-08-25 20:51:57','','download (6)','','inherit','closed','closed','','download-6','','','2016-08-25 20:51:57','2016-08-25 20:51:57','',3490,'http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg',0,'attachment','image/jpeg',0),(3494,2,'2016-08-25 20:52:02','2016-08-25 20:52:02','','2000px-Cortisol2.svg','','inherit','closed','closed','','2000px-cortisol2-svg','','','2016-08-25 20:52:02','2016-08-25 20:52:02','',3490,'http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_.png',0,'attachment','image/png',0),(3495,2,'2016-08-25 20:52:09','2016-08-25 20:52:09','','Epinephrine-ampule (1)','','inherit','closed','closed','','epinephrine-ampule-1','','','2016-08-25 20:52:09','2016-08-25 20:52:09','',3490,'http://balancehealthprograms.com.au/wp-content/uploads/Epinephrine-ampule-1.jpg',0,'attachment','image/jpeg',0),(3496,2,'2016-08-25 20:52:19','2016-08-25 20:52:19','','bar','','inherit','closed','closed','','bar-2','','','2016-08-25 20:52:19','2016-08-25 20:52:19','',3490,'http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg',0,'attachment','image/jpeg',0),(3497,2,'2016-08-25 20:52:42','2016-08-25 20:52:42','','sick','','inherit','closed','closed','','sick','','','2016-08-25 20:52:42','2016-08-25 20:52:42','',3490,'http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg',0,'attachment','image/jpeg',0),(3498,2,'2016-08-25 20:53:23','2016-08-25 20:53:23','','hhbhbhb','','inherit','closed','closed','','hhbhbhb-2','','','2016-08-25 20:53:23','2016-08-25 20:53:23','',3490,'http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg',0,'attachment','image/jpeg',0),(3499,2,'2016-08-30 01:08:53','2016-08-30 01:08:53','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/4 – NATURAL HIGH #2</em></strong></span></h1>\n&nbsp;\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"172\" height=\"129\" /></a>but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\n<ul>\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\n&nbsp;\n<blockquote>\n<h4 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><strong>“Everything has its limit before it explodes.”</strong></span></h4>\n</blockquote>\n<strong> </strong>\n\n<strong> </strong>\n\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\n\n&nbsp;\n\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\n\n<img class=\"  wp-image-3494 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_-300x200.png\" alt=\"2000px-Cortisol2.svg\" width=\"184\" height=\"122\" />\n\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\n\n&nbsp;\n\nHealthy natural high # 2 is designed for temporary use only.\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\n\n&nbsp;\n\nLet’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\n\n&nbsp;\n<blockquote>1. The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.\n\n2. Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.\n\n3. At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.\n\n4. While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.\n\n5. In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;\n<ul>\n	<li>Higher concentration and focus</li>\n	<li>Increased confidence</li>\n	<li>Increased strength, coordination, and balance</li>\n	<li>Less perception of effort</li>\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\n</ul>\n6. Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\">So if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.</span></h4>\n&nbsp;\n\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\n\n&nbsp;\n<h5><span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress.</strong></span></h5>\n&nbsp;\n<blockquote><span style=\"color: #00ffff;\"><strong>Type 2 - Diabetes</strong>:</span> Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).\n\n<span style=\"color: #00ffff;\"><strong>Weight gain:</strong></span> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.\n\n<span style=\"color: #00ffff;\"><strong>Poor appetite</strong>:</span> Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\"><img class=\" size-full wp-image-3498 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\" alt=\"hhbhbhb\" width=\"274\" height=\"184\" /></a>necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.\n\n<span style=\"color: #00ffff;\"><strong>Suppressed Immune</strong></span>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.\n\n<span style=\"color: #00ffff;\"><strong>GI problems:</strong></span> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.\n\n<span style=\"color: #00ffff;\"><strong>Downcast behaviour</strong> </span>– Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\n&nbsp;\n\n&nbsp;\n<h5><span style=\"color: #993366;\">“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?</span></h5>\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\n<blockquote><span style=\"color: #00ffff;\"><strong>Sugar</strong> </span>– Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\n<ul>\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\n</ul>\n<span style=\"color: #00ffff;\"><strong>Caffeine</strong></span> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg\"><img class=\" size-medium wp-image-3493 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6-168x300.jpg\" alt=\"download (6)\" width=\"168\" height=\"300\" /></a>headaches can result from excessive caffeine.\n<ul>\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\n</ul>\n<span style=\"color: #00ffff;\"><strong>Cocaine</strong></span> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\n\n<span style=\"color: #00ffff;\"><strong>Alcohol</strong> </span>– while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.</blockquote>\n&nbsp;\n\n<strong> </strong>\n<h5><span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span></h5>\n&nbsp;\n\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\n<ul>\n	<li>Blood Pressure – high to normal (145/95+)</li>\n	<li>Blood sugar – high (6.0-9+, yikes!)<img class=\"  wp-image-3497 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg\" alt=\"sick\" width=\"163\" height=\"218\" /></li>\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\n</ul>\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\n<ul>\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\n	<li>Believes that exercising and training hard is the only way.</li>\n	<li>Recurring niggles in tendons and joints.</li>\n	<li>Response to allergies and changes in weather</li>\n	<li>Subdued beyond working hours.</li>\n	<li>Loves a late night email check.</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\n\n&nbsp;\n<ul>\n	<li>Three tested and proven lifestyle de-stressing strategies – simple, logistically friendly, and free.</li>\n</ul>\n<ul>\n	<li>Further lifestyle strategies in combating the demands of work stress, without removing work out of the equation.</li>\n</ul>\n<ul>\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\n</ul>\n&nbsp;\n<blockquote>\n<h3 style=\"text-align: center;\"><strong>TAKE ME TO PART 3 - OXYGEN HACK</strong></h3>\n</blockquote>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','inherit','closed','closed','','3490-autosave-v1','','','2016-08-30 01:08:53','2016-08-30 01:08:53','',3490,'http://balancehealthprograms.com.au/3490-autosave-v1/',0,'revision','',0),(3500,2,'2016-08-25 21:10:54','2016-08-25 21:10:54','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/4 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"172\" height=\"129\" /></a>but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><strong>“Everything has its limit before it explodes.”</strong></h4>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n<img class=\"  wp-image-3494 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_-300x200.png\" alt=\"2000px-Cortisol2.svg\" width=\"184\" height=\"122\" />\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n\r\nLet’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<blockquote>1. The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.\r\n\r\n2. Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.\r\n\r\n3. At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.\r\n\r\n4. While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.\r\n\r\n5. In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n6. Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>So if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.</h4>\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress.</strong></span>\r\n<blockquote><strong>Type 2 - Diabetes</strong>: Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).\r\n\r\n<strong>Weight gain:</strong> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.\r\n\r\n<strong>Poor appetite</strong>: Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\"><img class=\" size-full wp-image-3498 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\" alt=\"hhbhbhb\" width=\"274\" height=\"184\" /></a>necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.\r\n\r\n<strong>Suppressed Immune</strong>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.\r\n\r\n<strong>GI problems:</strong> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.\r\n\r\n<strong>Downcast behaviour</strong> – Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?</h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n<blockquote><strong>Sugar</strong> – Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n<strong>Caffeine</strong> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg\"><img class=\" size-medium wp-image-3493 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6-168x300.jpg\" alt=\"download (6)\" width=\"168\" height=\"300\" /></a>headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n<strong>Cocaine</strong> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n<strong>Alcohol</strong> – while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)<img class=\"  wp-image-3497 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg\" alt=\"sick\" width=\"163\" height=\"218\" /></li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Response to allergies and changes in weather</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li>Loves a late night email check.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle de-stressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n<ul>\r\n	<li>Further lifestyle strategies in combating the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','inherit','closed','closed','','3490-revision-v1','','','2016-08-25 21:10:54','2016-08-25 21:10:54','',3490,'http://balancehealthprograms.com.au/3490-revision-v1/',0,'revision','',0),(3501,2,'2016-08-25 21:11:36','2016-08-25 21:11:36','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/4 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"172\" height=\"129\" /></a>but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><strong>“Everything has its limit before it explodes.”</strong></span></h4>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n<img class=\"  wp-image-3494 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_-300x200.png\" alt=\"2000px-Cortisol2.svg\" width=\"184\" height=\"122\" />\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n\r\nLet’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<blockquote>1. The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.\r\n\r\n2. Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.\r\n\r\n3. At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.\r\n\r\n4. While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.\r\n\r\n5. In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n6. Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>So if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.</h4>\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress.</strong></span>\r\n<blockquote><strong>Type 2 - Diabetes</strong>: Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).\r\n\r\n<strong>Weight gain:</strong> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.\r\n\r\n<strong>Poor appetite</strong>: Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\"><img class=\" size-full wp-image-3498 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\" alt=\"hhbhbhb\" width=\"274\" height=\"184\" /></a>necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.\r\n\r\n<strong>Suppressed Immune</strong>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.\r\n\r\n<strong>GI problems:</strong> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.\r\n\r\n<strong>Downcast behaviour</strong> – Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?</h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n<blockquote><strong>Sugar</strong> – Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n<strong>Caffeine</strong> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg\"><img class=\" size-medium wp-image-3493 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6-168x300.jpg\" alt=\"download (6)\" width=\"168\" height=\"300\" /></a>headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n<strong>Cocaine</strong> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n<strong>Alcohol</strong> – while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)<img class=\"  wp-image-3497 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg\" alt=\"sick\" width=\"163\" height=\"218\" /></li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Response to allergies and changes in weather</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li>Loves a late night email check.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle de-stressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n<ul>\r\n	<li>Further lifestyle strategies in combating the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','inherit','closed','closed','','3490-revision-v1','','','2016-08-25 21:11:36','2016-08-25 21:11:36','',3490,'http://balancehealthprograms.com.au/3490-revision-v1/',0,'revision','',0),(3502,2,'2016-08-25 21:12:22','2016-08-25 21:12:22','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/4 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"172\" height=\"129\" /></a>but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><strong>“Everything has its limit before it explodes.”</strong></span></h4>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n<img class=\"  wp-image-3494 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_-300x200.png\" alt=\"2000px-Cortisol2.svg\" width=\"184\" height=\"122\" />\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n\r\nLet’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<blockquote>1. The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.\r\n\r\n2. Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.\r\n\r\n3. At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.\r\n\r\n4. While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.\r\n\r\n5. In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n6. Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">So if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.</span></h4>\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress.</strong></span>\r\n<blockquote><strong>Type 2 - Diabetes</strong>: Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).\r\n\r\n<strong>Weight gain:</strong> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.\r\n\r\n<strong>Poor appetite</strong>: Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\"><img class=\" size-full wp-image-3498 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\" alt=\"hhbhbhb\" width=\"274\" height=\"184\" /></a>necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.\r\n\r\n<strong>Suppressed Immune</strong>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.\r\n\r\n<strong>GI problems:</strong> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.\r\n\r\n<strong>Downcast behaviour</strong> – Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?</h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n<blockquote><strong>Sugar</strong> – Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n<strong>Caffeine</strong> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg\"><img class=\" size-medium wp-image-3493 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6-168x300.jpg\" alt=\"download (6)\" width=\"168\" height=\"300\" /></a>headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n<strong>Cocaine</strong> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n<strong>Alcohol</strong> – while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)<img class=\"  wp-image-3497 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg\" alt=\"sick\" width=\"163\" height=\"218\" /></li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Response to allergies and changes in weather</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li>Loves a late night email check.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle de-stressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n<ul>\r\n	<li>Further lifestyle strategies in combating the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','inherit','closed','closed','','3490-revision-v1','','','2016-08-25 21:12:22','2016-08-25 21:12:22','',3490,'http://balancehealthprograms.com.au/3490-revision-v1/',0,'revision','',0),(3503,2,'2016-08-25 21:13:33','2016-08-25 21:13:33','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/4 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"172\" height=\"129\" /></a>but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><strong>“Everything has its limit before it explodes.”</strong></span></h4>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n<img class=\"  wp-image-3494 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_-300x200.png\" alt=\"2000px-Cortisol2.svg\" width=\"184\" height=\"122\" />\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n\r\nLet’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<blockquote>1. The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.\r\n\r\n2. Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.\r\n\r\n3. At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.\r\n\r\n4. While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.\r\n\r\n5. In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n6. Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">So if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.</span></h4>\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress.</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Type 2 - Diabetes</strong>:</span> Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).\r\n\r\n<span style=\"color: #00ffff;\"><strong>Weight gain:</strong></span> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Poor appetite</strong>:</span> Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\"><img class=\" size-full wp-image-3498 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\" alt=\"hhbhbhb\" width=\"274\" height=\"184\" /></a>necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Suppressed Immune</strong></span>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.\r\n\r\n<span style=\"color: #00ffff;\"><strong>GI problems:</strong></span> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Downcast behaviour</strong> </span>– Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4>“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?</h4>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n<blockquote><strong>Sugar</strong> – Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n<strong>Caffeine</strong> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg\"><img class=\" size-medium wp-image-3493 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6-168x300.jpg\" alt=\"download (6)\" width=\"168\" height=\"300\" /></a>headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n<strong>Cocaine</strong> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n<strong>Alcohol</strong> – while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)<img class=\"  wp-image-3497 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg\" alt=\"sick\" width=\"163\" height=\"218\" /></li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Response to allergies and changes in weather</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li>Loves a late night email check.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle de-stressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n<ul>\r\n	<li>Further lifestyle strategies in combating the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','inherit','closed','closed','','3490-revision-v1','','','2016-08-25 21:13:33','2016-08-25 21:13:33','',3490,'http://balancehealthprograms.com.au/3490-revision-v1/',0,'revision','',0),(3504,2,'2016-08-25 21:14:49','2016-08-25 21:14:49','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/4 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"172\" height=\"129\" /></a>but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><strong>“Everything has its limit before it explodes.”</strong></span></h4>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n<img class=\"  wp-image-3494 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_-300x200.png\" alt=\"2000px-Cortisol2.svg\" width=\"184\" height=\"122\" />\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n\r\nLet’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<blockquote>1. The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.\r\n\r\n2. Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.\r\n\r\n3. At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.\r\n\r\n4. While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.\r\n\r\n5. In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n6. Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">So if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.</span></h4>\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress.</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Type 2 - Diabetes</strong>:</span> Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).\r\n\r\n<span style=\"color: #00ffff;\"><strong>Weight gain:</strong></span> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Poor appetite</strong>:</span> Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\"><img class=\" size-full wp-image-3498 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\" alt=\"hhbhbhb\" width=\"274\" height=\"184\" /></a>necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Suppressed Immune</strong></span>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.\r\n\r\n<span style=\"color: #00ffff;\"><strong>GI problems:</strong></span> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Downcast behaviour</strong> </span>– Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\">“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Sugar</strong> </span>– Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n<span style=\"color: #00ffff;\"><strong>Caffeine</strong></span> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg\"><img class=\" size-medium wp-image-3493 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6-168x300.jpg\" alt=\"download (6)\" width=\"168\" height=\"300\" /></a>headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n<span style=\"color: #00ffff;\"><strong>Cocaine</strong></span> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Alcohol</strong> </span>– while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n<h5><span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)<img class=\"  wp-image-3497 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg\" alt=\"sick\" width=\"163\" height=\"218\" /></li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Response to allergies and changes in weather</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li>Loves a late night email check.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle de-stressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n<ul>\r\n	<li>Further lifestyle strategies in combating the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','inherit','closed','closed','','3490-revision-v1','','','2016-08-25 21:14:49','2016-08-25 21:14:49','',3490,'http://balancehealthprograms.com.au/3490-revision-v1/',0,'revision','',0),(4041,2,'2017-11-19 01:52:36','2017-11-19 01:52:36','','INTRO','','inherit','closed','closed','','4040-revision-v1','','','2017-11-19 01:52:36','2017-11-19 01:52:36','',4040,'http://balancehealthprograms.com.au/4040-revision-v1/',0,'revision','',0),(3506,2,'2016-08-25 21:18:06','2016-08-25 21:18:06','<h1 style=\"text-align: center;\"><strong><em><span style=\"color: #993366;\">CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?</span> </em></strong></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><strong><span style=\"color: #993366;\">PART 1/4 - IS LIFESTYLE STRESS AFFECTING YOUR HEALTH, AND IF SO, HOW SO?</span></strong></h4>\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote><span style=\"color: #008080;\">“Mate, I’m going hard at work, but when I leave, I’m toast.  I just don’t feel like I’ve got anything left.  I find myself crashing on the couch not interested in, well, anything.  I catch myself ‘needing’ snack hits just to get moving, or, if I’m honest, even to hold down a conversation.  I guess snack pickups are probably a<img class=\"alignright wp-image-3843\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero3-300x270.png\" alt=\"sero3\" width=\"242\" height=\"218\" /> better option than alcohol, which, for some reason, one is never enough.  Then there\'re days when the thought of something even more ‘chemically’ dynamic seems the only way to get any sort of output.  I know this is not a good choice, but it does pull me out of a ‘dark’ hole, for a while anyway. Frustratingly, I always seem to be carrying a sniffle, and can you tell me what’s up with waking at 1 am, tossing and turning for an hour or two, usually processing stuff I’ve gotta do tomorrow, then feeling well underdone when the alarm rings.  I’m trying to get some training in, but the Physio just can’t seem to fix this damn calf strain and this weird lower back ache.  I’ve noticed my belt now feels a little tighter which I’ve blamed on my wife for buying full-fat milk! So, mate, that’s where I’m at, I’m battling on, but just can’t seem to get it going.  Deep down I know I’m not playing my A-Game, well, 24/7 that is”. </span></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>CASE STUDY – OBSERVATIONS OF 100 SUBJECTS</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>12 MONTHS</strong></span> – Three face to face assessments 16 weeks apart. </span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>100 SUBJECTS</strong></span> – mixed social demographic (61% male)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>AGE</strong> </span>– 84% (30-54yrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>WEEKLY WORKING HOURS</strong></span> – 92% (45-60hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>DAILY SITTING HRS</strong></span> – 94% (14-15hrs)</span>\r\n\r\n<span style=\"color: #008080;\"><span style=\"color: #993366;\"><strong>CHILDREN</strong></span> – 91%</span></blockquote>\r\n<em> </em>\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OBJECTIVE</strong></span>: <span style=\"color: #008080;\">Compromised health via lifestyle ‘stress’ (work) CAN be balanced when practicing three SIMPLE lifestyle hacks.</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><strong><span style=\"color: #993366;\">Purpose and Action:</span> </strong></h5>\r\n1)      Confidentially assess physical health status and it’s relationship to psychological health status.\r\n\r\n2)      Determine the influence on health courtesy of ‘excessive’ alcohol, stimulants and (illicit) drugs.\r\n\r\n3)      Learn the four key components in balancing lifestyle stress.<img class=\"alignright size-medium wp-image-3842\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero4-300x168.jpg\" alt=\"sero4\" width=\"300\" height=\"168\" />\r\n\r\n4)      The practice of three ‘stress’ balancing lifestyle hacks (featured later in this series) – while conceding significant changes in lifestyle, namely;  work, are not possible.\r\n\r\n5)      Observe and assess the result of practiced lifestyle balancing hacks (overtime).\r\n\r\n<strong><span style=\"color: #993366;\">Hack</span> </strong>– overused buzz word in social ‘health’ media at the moment. It just means practicing a healthy tip.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>OVERVIEW</strong></span></h5>\r\n&nbsp;\r\n\r\nThe entire case study relates and revolves around to <span style=\"color: #993366;\"><strong>two natural highs</strong></span>, controlled by hormones and neurotransmitters.\r\n\r\n&nbsp;\r\n<ol>\r\n	<li>\r\n<blockquote>Sustainable ‘feel good all-day’ <span style=\"color: #993366;\"><strong>serotonin</strong></span>-driven high,\r\n\r\nand</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Short-lived \'feel King for a minute’ <span style=\"color: #993366;\"><strong>adrenalin</strong></span>-driven high.</blockquote>\r\n</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong><em> </em></strong>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>Starting results had many subjects either falling dreadfully <span style=\"color: #993366;\">low in natural high #1</span>,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/batt.png\"><img class=\"  wp-image-3485 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/batt-300x150.png\" alt=\"batt\" width=\"222\" height=\"111\" /></a> </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>or, </em></strong></span></h5>\r\n<h5 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>living in an extended and unsustainable portion of their day <span style=\"color: #993366;\">amped on natural high #2</span>.</em></strong></span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>THE ASSESSMENT</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Physical assessment:</span> </strong>\r\n<blockquote>Blood Pressure, Blood Sugar/ Insulin response, Triglycerides, and  Cholesterol.\r\n\r\nSerotonin – Dopamine, Adrenalin – Cortisol (performed by experts).\r\n\r\n*I didn’t assess weight or body shape, believing one simply feels comfortable, or they don’t.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Psychological assessment</strong>:\r\n</span>\r\n<blockquote>Rating Scale – Energy levels (motivation); particularly once leaving work, Concentration, Tolerance, and Sleep quality.\r\n\r\nFood, alcohol, and drug interests.\r\n\r\nPerception of wellness – illness and injuries.\r\n\r\n*With permission, on eight subjects, I also received a rating scale made by a colleague.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Based on starting results I placed <em>most</em> subjects into two defined groups.</strong></span></h4>\r\n<span style=\"color: #ff0000;\"><em>** It should be noted that many I placed in Group 1, held Group 2 status for a period of time. </em></span>\r\n<h4><span style=\"color: #993366;\"><strong> </strong></span></h4>\r\n<blockquote><strong>1)      </strong><strong><span style=\"color: #993366;\">GROUP 1</span> – LOW IN NATURAL HIGH # 1 – <span style=\"color: #008080;\">SEROTONIN/ DOPAMINE</span> EMPTY</strong>\r\n\r\n&nbsp;\r\n\r\n<strong>2)      </strong><strong><span style=\"color: #993366;\">GROUP 2</span> – HIGH IN NATURAL HIGH # 2 – <span style=\"color: #008080;\">ADRENALIN/ CORTISOL</span> OVERLOAD</strong></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #008080;\"><strong><em>*The three successful lifestyle hacks were practiced by both groups (see Part 2/4)</em></strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>GROUP 1 – LOW IN NATURAL HIGH # 1 – SEROTONIN/ DOPAMINE EMPTY</strong></span></h5>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is serotonin?</strong></span>\r\n\r\n&nbsp;\r\n\r\nSerotonin is a neurotransmitter, meaning it all happens at the end of nerve fibres.  It is derived from the amino acid (protein) tryptophan (more on this later) and is mostly found in your gastrointestinal tract.  This ‘day-time’ neurotransmitter is largely responsible for the following;\r\n\r\n&nbsp;\r\n\r\nMaintaining your pleasant ’good’ mood, tolerance, stabilising your appetite, temperature <img class=\"alignright size-full wp-image-3846\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero.jpg\" alt=\"sero\" width=\"259\" height=\"194\" />regulation, sexual desire, and very much involved in quality deep sleep.  It offers continued healthy muscles, particularly in the recovery from harder work, and promotes focus over a longer period.\r\n\r\n&nbsp;\r\n\r\nSerotonin is related to another pleasure-seeking neurotransmitter, dopamine; with serotonin playing a role in controlling excessive dopamine release and response.  Managing and understanding that too much of a good thing is not always a good thing.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>(Some) Subjects low in serotonin assessed as below;</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>GROUP 1 </strong></span>- <span style=\"color: #993366;\"><strong>Physical results</strong> </span>(I\'ll explain reasons for these results in Part 2&amp;3/4))\r\n<blockquote>Blood Pressure – low to normal (90-110/60-80)\r\n\r\nBlood sugar – high (6.0-8+)\r\n\r\nTriglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</blockquote>\r\n<span style=\"color: #993366;\"><strong>GROUP 1</strong> </span>- <strong><span style=\"color: #993366;\">Psychological results</span></strong>\r\n<blockquote>Intolerant, particularly after 2 pm.\r\n\r\nShort and dismissive, again more common after lunch.\r\n\r\nShort of energy post work, physically and emotionally.\r\n\r\nCraves sugary, and or caffeinated food choices.<img class=\"alignright wp-image-3872\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/burnout-90345_960_720-300x228.jpg\" alt=\"burnout-90345_960_720\" width=\"292\" height=\"222\" />\r\n\r\nLow sex drive and low priority placed on everything but work.\r\n\r\nOften challenged with allergies, nasal phlegm, colds, and gut pain.\r\n\r\nStruggles in falling asleep and wakes tired.\r\n\r\nComplains of recurring tendon strains or joint pain, resulting in low motivation for exercise.\r\n\r\n<u>Alcohol becomes necessary to unwind. </u>\r\n\r\n<u>Smokes, and can be open to illicit drugs. </u></blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Example of extreme cases of low serotonin production.</strong></span>\r\n\r\n<em>US Montana Prison Study 1993</em>\r\n<blockquote>Poor sleep = withdrawn &amp; suicidal\r\n\r\nPoor un-real food = angry &amp; resentful<img class=\"alignright wp-image-3845\" src=\"http://www.bprcchealth.com.au/wp-content/uploads/2016/08/sero2-300x238.png\" alt=\"sero2\" width=\"313\" height=\"249\" />\r\n\r\nConfined with little movement = stressed &amp; restless\r\n\r\nMinimal sunlight = depressed &amp; aggressive\r\n\r\nNo purpose = disorientated &amp; listless</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in PART 2</strong></span>\r\n\r\n* Results (some symptoms) of GROUP 2 - High in natural high adrenalin/ cortisol.\r\n\r\n* Effects of excessive alcohol, stimulants, and drugs.\r\n\r\n* Four key components in balancing both groups.\r\n\r\n* The three tested lifestyle hacks that increased serotonin and decreased cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><strong><a href=\"http://balancehealthprograms.com.au/3490-2/\">TAKE ME TO PART 2 - NATURAL HIGH # 2</a></strong></span></h3>\r\n</blockquote>','PART 1 - LIFESTYLE STRESS BALANCE','','inherit','closed','closed','','3483-revision-v1','','','2016-08-25 21:18:06','2016-08-25 21:18:06','',3483,'http://balancehealthprograms.com.au/3483-revision-v1/',0,'revision','',0),(3508,2,'2016-08-30 00:41:30','2016-08-30 00:41:30','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/5 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"79\" height=\"59\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\r\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span></h4>\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"221\" height=\"162\" /></a></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;</blockquote>\r\n<h4>Today we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span></h4>\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\r\n&nbsp;\r\n<h4>Strategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span></h4>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>What is it? </strong></span></h4>\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why Hack?</strong></span></h4>\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Why does it work? </strong></span></h4>\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>How then?</strong></span></h4>\r\n<h5><em><span style=\"color: #008080;\"><strong>Basic RB model</strong></span> - although Advanced model below improved results significantly.</em></h5>\r\n<ul>\r\n	<li><em>Sit comfortably and close your eyes.</em></li>\r\n	<li><em>Place your hands on your abdomen.</em></li>\r\n	<li><em>With slow control inhale for five unforced counts.</em></li>\r\n	<li><em>Feel your belly pressing against your hands – *full diaphragmatic expansion.</em></li>\r\n	<li><em>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</em></li>\r\n	<li><em>Hold your near maximum volume for a split second, then,</em></li>\r\n	<li><em>Exhale for five counts</em></li>\r\n	<li><em>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</em></li>\r\n	<li><em>Repeat this for four minutes only.</em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\r\n<strong> </strong>\r\n<ul>\r\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\r\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\r\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\r\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\r\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\r\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\r\n	<li><em>Place hands on your belly.</em></li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/PeXMr2RiOvw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Additions </strong></span></h4>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Results </strong></span></h4>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\"><strong>Up next</strong></span></h4>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-4/\">TAKE ME TO PART 4 - SLEEP CITY</a></strong></span></h3>\r\n</blockquote>','LIFESTYLE STRESS SERIES - PART 3','','publish','closed','closed','','lifestyle-stress-series-part-3','','','2016-09-12 21:44:14','2016-09-12 21:44:14','',0,'http://balancehealthprograms.com.au/?page_id=3508',0,'page','',0),(3509,2,'2016-08-30 00:39:56','2016-08-30 00:39:56','','LAV','','inherit','closed','closed','','lav','','','2016-08-30 00:39:56','2016-08-30 00:39:56','',3508,'http://balancehealthprograms.com.au/wp-content/uploads/LAV.jpg',0,'attachment','image/jpeg',0),(3510,2,'2016-08-30 00:40:01','2016-08-30 00:40:01','','inversion-table','','inherit','closed','closed','','inversion-table','','','2016-08-30 00:40:01','2016-08-30 00:40:01','',3508,'http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg',0,'attachment','image/jpeg',0),(3511,2,'2016-08-30 00:40:04','2016-08-30 00:40:04','','RES','','inherit','closed','closed','','res','','','2016-08-30 00:40:04','2016-08-30 00:40:04','',3508,'http://balancehealthprograms.com.au/wp-content/uploads/RES.png',0,'attachment','image/png',0),(3512,2,'2016-08-30 00:40:08','2016-08-30 00:40:08','','health-benefits','','inherit','closed','closed','','health-benefits','','','2016-08-30 00:40:08','2016-08-30 00:40:08','',3508,'http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg',0,'attachment','image/jpeg',0),(3513,2,'2016-08-30 00:40:12','2016-08-30 00:40:12','','H','','inherit','closed','closed','','h','','','2016-08-30 00:40:12','2016-08-30 00:40:12','',3508,'http://balancehealthprograms.com.au/wp-content/uploads/H.jpg',0,'attachment','image/jpeg',0),(3514,2,'2016-08-30 00:40:15','2016-08-30 00:40:15','','HHLL','','inherit','closed','closed','','hhll','','','2016-08-30 00:40:15','2016-08-30 00:40:15','',3508,'http://balancehealthprograms.com.au/wp-content/uploads/HHLL.png',0,'attachment','image/png',0),(3515,2,'2016-08-30 00:40:20','2016-08-30 00:40:20','','download (7)','','inherit','closed','closed','','download-7','','','2016-08-30 00:40:20','2016-08-30 00:40:20','',3508,'http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg',0,'attachment','image/jpeg',0),(3516,2,'2016-08-30 00:40:37','2016-08-30 00:40:37','','Oxygen-front.svg (1)','','inherit','closed','closed','','oxygen-front-svg-1','','','2016-08-30 00:40:37','2016-08-30 00:40:37','',3508,'http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png',0,'attachment','image/png',0),(3517,2,'2016-08-30 00:41:30','2016-08-30 00:41:30','<h1 style=\"text-align: center;\"><strong><em>PART 3/4 – OXYGEN SATURATION RECHARGE  </em></strong></h1>\r\n<h1 style=\"text-align: center;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"111\" height=\"83\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Case Study so far;</strong>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li>Group 1 (Part 1) – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,</li>\r\n	<li>Group 2 (Part 2) – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>In summary</strong>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in PARTS 1&amp;2.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong>\r\n\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><strong>Four key influencing factors offering most health balance are;</strong></h4>\r\n<ul>\r\n	<li>\r\n<h4><strong>OXYGEN</strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong>SLEEP</strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong>FOOD</strong></h4>\r\n</li>\r\n	<li>\r\n<h4><strong>MINDSET</strong></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n</blockquote>\r\nToday we’ll focus on boosting your Oxygen efficiency.\r\n\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><strong>The following Healthy Strategy is:</strong></h5>\r\n<ul>\r\n	<li>\r\n<h5>Time efficient</h5>\r\n</li>\r\n	<li>\r\n<h5>Works for most people</h5>\r\n</li>\r\n	<li>\r\n<h5>Isn’t too weird and wacky, and is pretty much,</h5>\r\n</li>\r\n	<li>\r\n<h5>Free</h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><strong>OXYGEN IS KING</strong></h3>\r\n&nbsp;\r\n\r\nStrategy (Health Hack): <strong>Respiratory BioFeedback (RB)</strong>\r\n\r\n&nbsp;\r\n\r\n<strong>What is it? </strong>\r\n\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n\r\n<strong>Why Hack?</strong>\r\n\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n\r\n<strong>Why does it work? </strong>\r\n\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n\r\n<strong>How then?</strong>\r\n<blockquote><strong><em>Basic RB model</em></strong> - although Advanced model below improved results significantly.\r\n\r\n&nbsp;</blockquote>\r\n<ul>\r\n	<li>\r\n<blockquote>Sit comfortably and close your eyes.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Place your hands on your abdomen.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>With slow control inhale for five unforced counts.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Feel your belly pressing against your hands – *full diaphragmatic expansion.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Hold your near maximum volume for a split second, then,</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Exhale for five counts</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Repeat this for four minutes only.</blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Advanced model – and recommended</strong>\r\n<blockquote><strong> </strong>\r\n<ul>\r\n	<li>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</li>\r\n	<li>Place small ‘softer’ book (say 1 inch thick) under your head</li>\r\n	<li>Cover your eyes with a towel – this will increase Alpha waves.</li>\r\n	<li>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</li>\r\n	<li>Turn your phone ring to silent – it’s just four minutes.</li>\r\n	<li>Place a dash of *lavender oil under your nose.</li>\r\n	<li>Place hands on your belly.</li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<strong>NOTE</strong> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Alpha brain waves</strong> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Using precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<strong>Lavender oil</strong> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\nDiaphragmatic breathing  - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<strong>Additions </strong>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.</li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Results </strong>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.</li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n<strong>Healthy signs;</strong> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.\r\n\r\n&nbsp;\r\n\r\n<strong>Up next</strong>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-revision-v1','','','2016-08-30 00:41:30','2016-08-30 00:41:30','',3508,'http://balancehealthprograms.com.au/3508-revision-v1/',0,'revision','',0),(3518,2,'2016-09-06 07:53:51','2016-09-06 07:53:51','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/4 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\n&nbsp;\n\n&nbsp;\n\n<em> </em>\n<blockquote>\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"79\" height=\"59\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\n</blockquote>\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\n\n&nbsp;\n\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\n\n&nbsp;\n\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\n<ul>\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\n\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\n\n&nbsp;\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span></h4>\nGroup 1; naturally amp up healthy (day-time) serotonin, and\n\nGroup 2; lower and balance stress-induced cortisol.\n\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\n<ul>\n	<li>\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"221\" height=\"162\" /></a></strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\n</li>\n	<li>\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\n</li>\n</ul>\n<h4></h4>\n&nbsp;</blockquote>\n<h4>Today we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span></h4>\n&nbsp;\n\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\n\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\n<ul>\n	<li>\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\n</li>\n	<li>\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\n</li>\n</ul>\n<h5></h5>\n</blockquote>\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\n&nbsp;\n<h4>Strategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span></h4>\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>What is it? </strong></span></h4>\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\n\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Why Hack?</strong></span></h4>\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\n\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\n\nand emotional benefits;\n\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>Why does it work? </strong></span></h4>\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\n\n&nbsp;\n<h4><span style=\"color: #993366;\"><strong>How then?</strong></span></h4>\n<h5><em><span style=\"color: #008080;\"><strong>Basic RB model</strong></span> - although Advanced model below improved results significantly.</em></h5>\n<ul>\n	<li><em>Sit comfortably and close your eyes.</em></li>\n	<li><em>Place your hands on your abdomen.</em></li>\n	<li><em>With slow control inhale for five unforced counts.</em></li>\n	<li><em>Feel your belly pressing against your hands – *full diaphragmatic expansion.</em></li>\n	<li><em>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</em></li>\n	<li><em>Hold your near maximum volume for a split second, then,</em></li>\n	<li><em>Exhale for five counts</em></li>\n	<li><em>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</em></li>\n	<li><em>Repeat this for four minutes only.</em></li>\n</ul>\n&nbsp;\n\n&nbsp;\n<blockquote>\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\n<strong> </strong>\n<ul>\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\n	<li><em>Place hands on your belly.</em></li>\n</ul>\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\n\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\n\n&nbsp;\n\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\n\n&nbsp;\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/PeXMr2RiOvw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Additions </strong></span>\n<ul>\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\n	<li>You should also feel you ribs expanding – sideways that is.</li>\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\n	<li>Focus all your attention towards *breathing mechanics.</li>\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\n</ul>\n&nbsp;\n\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Results </strong></span>\n<ul>\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\n	<li>Recharged moods, particularly in the afternoon.</li>\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\n</ul>\n&nbsp;\n\n&nbsp;\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\n&nbsp;\n\n<span style=\"color: #993366;\"><strong>Up next</strong></span>\n<ul>\n	<li>Nailing your sleep, and</li>\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\n</ul>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-autosave-v1','','','2016-09-06 07:53:51','2016-09-06 07:53:51','',3508,'http://balancehealthprograms.com.au/3508-autosave-v1/',0,'revision','',0),(3519,2,'2016-08-30 00:48:42','2016-08-30 00:48:42','','maxresdefault (8)','','inherit','closed','closed','','maxresdefault-8','','','2016-08-30 00:48:42','2016-08-30 00:48:42','',3508,'http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8.jpg',0,'attachment','image/jpeg',0),(3520,2,'2016-08-30 00:51:24','2016-08-30 00:51:24','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/4 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"111\" height=\"83\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\r\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span>\r\n\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"168\" height=\"123\" /></a></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;</blockquote>\r\nToday we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span>\r\n\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\r\n&nbsp;\r\n\r\nStrategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is it? </strong></span>\r\n\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why Hack?</strong></span>\r\n\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why does it work? </strong></span>\r\n\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How then?</strong></span>\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong><em>Basic RB model</em></strong></span> - although Advanced model below improved results significantly.</h5>\r\n&nbsp;</blockquote>\r\n<ul>\r\n	<li>\r\n<blockquote>Sit comfortably and close your eyes.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Place your hands on your abdomen.<img class=\"  wp-image-3511 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/RES.png\" alt=\"RES\" width=\"182\" height=\"167\" /></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>With slow control inhale for five unforced counts.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Feel your belly pressing against your hands – *full diaphragmatic expansion.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Hold your near maximum volume for a split second, then,</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Exhale for five counts</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Repeat this for four minutes only.</blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\r\n<strong> </strong>\r\n<ul>\r\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\r\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\r\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\r\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\r\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\r\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\r\n	<li><em>Place hands on your belly.</em></li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Additions </strong></span>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Results </strong></span>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Up next</strong></span>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-revision-v1','','','2016-08-30 00:51:24','2016-08-30 00:51:24','',3508,'http://balancehealthprograms.com.au/3508-revision-v1/',0,'revision','',0),(3521,2,'2016-08-30 00:53:13','2016-08-30 00:53:13','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/4 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"111\" height=\"83\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\r\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span>\r\n\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"168\" height=\"123\" /></a></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;</blockquote>\r\nToday we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span>\r\n\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\r\n&nbsp;\r\n\r\nStrategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is it? </strong></span>\r\n\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why Hack?</strong></span>\r\n\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why does it work? </strong></span>\r\n\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How then?</strong></span>\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong><em>Basic RB model</em></strong></span> - although Advanced model below improved results significantly.</h5>\r\n&nbsp;</blockquote>\r\n<ul>\r\n	<li>\r\n<blockquote>Sit comfortably and close your eyes.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Place your hands on your abdomen.<img class=\"  wp-image-3511 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/RES.png\" alt=\"RES\" width=\"182\" height=\"167\" /></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>With slow control inhale for five unforced counts.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Feel your belly pressing against your hands – *full diaphragmatic expansion.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Hold your near maximum volume for a split second, then,</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Exhale for five counts</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Repeat this for four minutes only.</blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\r\n<strong> </strong>\r\n<ul>\r\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\r\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\r\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\r\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\r\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\r\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\r\n	<li><em>Place hands on your belly.</em></li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/PeXMr2RiOvw\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Additions </strong></span>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Results </strong></span>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Up next</strong></span>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-revision-v1','','','2016-08-30 00:53:13','2016-08-30 00:53:13','',3508,'http://balancehealthprograms.com.au/3508-revision-v1/',0,'revision','',0),(3523,2,'2016-08-30 00:59:03','2016-08-30 00:59:03','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/4 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"79\" height=\"59\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\r\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span>\r\n\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"221\" height=\"162\" /></a></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;</blockquote>\r\nToday we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span>\r\n\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\r\n&nbsp;\r\n\r\nStrategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is it? </strong></span>\r\n\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why Hack?</strong></span>\r\n\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why does it work? </strong></span>\r\n\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How then?</strong></span>\r\n<blockquote>\r\n<h5><em><span style=\"color: #00ffff;\"><strong>Basic RB model</strong></span> - although Advanced model below improved results significantly.</em></h5>\r\n&nbsp;</blockquote>\r\n<ul>\r\n	<li><em>Sit comfortably and close your eyes.</em></li>\r\n	<li><em>Place your hands on your abdomen.</em></li>\r\n	<li><em>With slow control inhale for five unforced counts.</em></li>\r\n	<li><em>Feel your belly pressing against your hands – *full diaphragmatic expansion.</em></li>\r\n	<li><em>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</em></li>\r\n	<li><em>Hold your near maximum volume for a split second, then,</em></li>\r\n	<li><em>Exhale for five counts</em></li>\r\n	<li><em>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</em></li>\r\n	<li><em>Repeat this for four minutes only.</em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\r\n<strong> </strong>\r\n<ul>\r\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\r\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\r\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\r\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\r\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\r\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\r\n	<li><em>Place hands on your belly.</em></li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/PeXMr2RiOvw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Additions </strong></span>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Results </strong></span>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Up next</strong></span>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-revision-v1','','','2016-08-30 00:59:03','2016-08-30 00:59:03','',3508,'http://balancehealthprograms.com.au/3508-revision-v1/',0,'revision','',0),(3522,2,'2016-08-30 00:54:39','2016-08-30 00:54:39','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/4 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"79\" height=\"59\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\r\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span>\r\n\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"221\" height=\"162\" /></a></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;</blockquote>\r\nToday we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span>\r\n\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\r\n&nbsp;\r\n\r\nStrategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is it? </strong></span>\r\n\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why Hack?</strong></span>\r\n\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why does it work? </strong></span>\r\n\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How then?</strong></span>\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong><em>Basic RB model</em></strong></span> - although Advanced model below improved results significantly.</h5>\r\n&nbsp;</blockquote>\r\n<ul>\r\n	<li>\r\n<blockquote>Sit comfortably and close your eyes.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Place your hands on your abdomen.<img class=\"  wp-image-3511 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/RES.png\" alt=\"RES\" width=\"182\" height=\"167\" /></blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>With slow control inhale for five unforced counts.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Feel your belly pressing against your hands – *full diaphragmatic expansion.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Hold your near maximum volume for a split second, then,</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Exhale for five counts</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</blockquote>\r\n</li>\r\n	<li>\r\n<blockquote>Repeat this for four minutes only.</blockquote>\r\n</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\r\n<strong> </strong>\r\n<ul>\r\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\r\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\r\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\r\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\r\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\r\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\r\n	<li><em>Place hands on your belly.</em></li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/PeXMr2RiOvw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Additions </strong></span>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Results </strong></span>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Up next</strong></span>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-revision-v1','','','2016-08-30 00:54:39','2016-08-30 00:54:39','',3508,'http://balancehealthprograms.com.au/3508-revision-v1/',0,'revision','',0),(3524,2,'2016-08-30 01:00:32','2016-08-30 01:00:32','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 3/4 – OXYGEN SATURATION RECHARGE  </em></strong></span></h1>\r\n<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>BOOSTS EMOTIONS AND LOWERS HYPERDRIVE.</em></strong><strong><em>  </em></strong></span></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em> </em>\r\n<blockquote>\r\n<p style=\"text-align: center;\"><em>Mate, this four-minute oxygen pump is gold! I can’t believe how charged I feel after it.  While it felt a little odd to start with, I mean, let\'s face it, all I’m doing is breathing for <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\"><img class=\"  wp-image-3515 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-7.jpg\" alt=\"download (7)\" width=\"79\" height=\"59\" /></a>heaven’s sake, but it works a treat.  Like anything, once I practiced a few times I really got into the groove.  It’s a like powerpack attitude re-charger.  I certainly found the brain wave thing interesting and worth pursuing. </em></p>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<em>I’ll offer up a simple but highly effective practiced health strategy (hack) and it’s associated results – as per my case study. </em>\r\n\r\n&nbsp;\r\n\r\n<em>I’ve listed why this approach works, hopefully encouraging you, to give it a crack. </em>\r\n\r\n&nbsp;\r\n\r\n<em>While providing mostly positive outcomes,  not all subjects received identical benefit. </em>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Case Study so far;</strong></span>\r\n<ul>\r\n	<li>100 subjects were physically and emotionally assessed and grouped related around two natural highs.</li>\r\n	<li><span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">Group 1 (Part 1)</a></strong></span> – subjects assessed to be low in ‘natural high’ serotonin, and to a lesser extent dopamine, and,<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"199\" height=\"149\" /></a></li>\r\n	<li><a href=\"http://balancehealthprograms.com.au/3490-2/\"><span style=\"color: #008080;\"><strong>Group 2 (Part 2)</strong></span></a> – subjects assessed to be high in natural high adrenalin, and the result of this sustained imbalance of excessive cortisol.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>In summary</strong></span>, some people lived on sustained overdrive (stress), exhausting their natural high adrenal system, and as a consequence, now live with suppressed physical, and perhaps more damaging, emotional ill-health.\r\n\r\nThe results of extended and unbalanced emotional ups and downs are listed in <span style=\"color: #008080;\"><strong><a style=\"color: #008080;\" href=\"http://balancehealthprograms.com.au/part-1-lifestyle-stress-balance/\">PARTS 1&amp;2</a></strong>.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Goals of health strategies – including today’s hack – Oxygen Saturation.</strong></span>\r\n\r\nGroup 1; naturally amp up healthy (day-time) serotonin, and\r\n\r\nGroup 2; lower and balance stress-induced cortisol.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h4><span style=\"color: #00ffff;\"><strong>Four key influencing factors offering most health balance are;</strong></span></h4>\r\n<ul>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>OXYGEN</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>SLEEP<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\"><img class=\"  wp-image-3513 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/H.jpg\" alt=\"H\" width=\"221\" height=\"162\" /></a></strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>FOOD</strong></span></h4>\r\n</li>\r\n	<li>\r\n<h4><span style=\"color: #ffffff;\"><strong>MINDSET</strong></span></h4>\r\n</li>\r\n</ul>\r\n<h4></h4>\r\n&nbsp;</blockquote>\r\nToday we’ll focus on boosting your <span style=\"color: #993366;\"><strong>Oxygen efficiency.</strong></span>\r\n\r\n&nbsp;\r\n\r\nNext post I’ll focus on nailing your sleep, under all conditions, and also offer up food choices that <em>up</em> your serotonin and <em>down</em> your cortisol.   I’ve chosen to leave the area of mindset to a large part to the experts (I’ve listed a few FYI).\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>The following Healthy Strategy is:</strong></span></h5>\r\n<ul>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Time efficient</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Works for most people</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Isn’t too weird and wacky, and is pretty much,</span></h5>\r\n</li>\r\n	<li>\r\n<h5><span style=\"color: #ffffff;\">Free</span></h5>\r\n</li>\r\n</ul>\r\n<h5></h5>\r\n</blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong>OXYGEN IS KING</strong></span></h3>\r\n&nbsp;\r\n\r\nStrategy (Health Hack): <span style=\"color: #993366;\"><strong>Respiratory BioFeedback (RB)</strong></span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>What is it? </strong></span>\r\n\r\nWell, pretty much nothing more than ‘focussing’ on your breathing for just four minutes.  You’re re-learning to breathe efficiently while adding a few complimentary bits and pieces.  You’re  <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1.png\"><img class=\" size-medium wp-image-3516 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/Oxygen-front.svg-1-300x300.png\" alt=\"Oxygen-front.svg (1)\" width=\"300\" height=\"300\" /></a>returning to how you breathed as a baby.  Way back then was breathing was effortless, deep, and efficient.  In return, your brain and body received healthy consistent oxygen saturation.\r\n\r\nBreathing patterns of many subjects reflected shallow, fast, intermittent, shoulder breathing.  Their posture was also poor.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why Hack?</strong></span>\r\n\r\nWhen testing both, subjects low in serotonin, and subjects high in cortisol, both groups experienced the following physical benefits;\r\n\r\nLowering of ‘higher’ blood pressure, lowering of ‘higher’resting heart rates, lowering of more elevated blood sugar, improved posture (particularly those who sat more than 10 hours a day),\r\n\r\nand emotional benefits;\r\n\r\nIncreased motivation, happier disposition, increased tolerance, and improved sleep quality.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Why does it work? </strong></span>\r\n\r\nWe\'re saturating your brain and body with oxygen.  It is your only focus for four minutes.  Most people, most of the time, feel good after an exercise session.  I mean, on finishing exercise, I don’t hear whining they’d wished they’d never exercised in the first place!  In part, this feel-good effect is courtesy of O2 saturation.  This concentration of oxygen has an enormous healthy influence on nerves, hormones, muscles, and of course the brain.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How then?</strong></span>\r\n<h5><em><span style=\"color: #008080;\"><strong>Basic RB model</strong></span> - although Advanced model below improved results significantly.</em></h5>\r\n<ul>\r\n	<li><em>Sit comfortably and close your eyes.</em></li>\r\n	<li><em>Place your hands on your abdomen.</em></li>\r\n	<li><em>With slow control inhale for five unforced counts.</em></li>\r\n	<li><em>Feel your belly pressing against your hands – *full diaphragmatic expansion.</em></li>\r\n	<li><em>Allow your shoulders to relax and fall back and down, releasing all tension in your neck.</em></li>\r\n	<li><em>Hold your near maximum volume for a split second, then,</em></li>\r\n	<li><em>Exhale for five counts</em></li>\r\n	<li><em>As with exercise, build slowly over time. Your breaths will become deeper and fuller with greater control after a few sessions.</em></li>\r\n	<li><em>Repeat this for four minutes only.</em></li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong>A<em>dvanced model – and recommended</em></strong></span></h5>\r\n<strong> </strong>\r\n<ul>\r\n	<li><em>Lay on the floor with your knees bent (releasing your lower back muscles with a pillow placed under your knees is best)</em></li>\r\n	<li><em>Place small ‘softer’ book (say 1 inch thick) under your head</em></li>\r\n	<li><em>Cover your eyes with a towel – this will increase Alpha waves.</em></li>\r\n	<li><em>Insert headphones and listen to *Alpha brain wave sounds (youtube: Alpha wave)</em></li>\r\n	<li><em>Turn your phone ring to silent – it’s just four minutes.</em></li>\r\n	<li><em>Place a dash of *lavender oil under your nose.</em></li>\r\n	<li><em>Place hands on your belly.</em></li>\r\n</ul>\r\n*Same controlled progressive breathing pattern as above – see diaphragm movement video.\r\n\r\n<span style=\"color: #00ffff;\"><strong>NOTE</strong></span> – you don’t NOT want to fall into a Delta wave sleep.  If you are falling asleep, commit for just two minutes and build up over time.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Alpha brain waves</strong></span> – of the five most defined brain waves (explained more in Part 4a – Sleep quality), alpha waves has us awake, but physically and mentally in our most relaxed state.  Eyes closed, yet consciously avoiding drowsiness produces best alpha wave benefits.  Alpha waves amp up serotonin and in turn, reduce cortisol.  We found this to be the case.  Usin<img class=\"  wp-image-3519 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/maxresdefault-8-300x169.jpg\" alt=\"maxresdefault (8)\" width=\"254\" height=\"143\" />g precise alpha-enhancing music played at a moderate volume most certainly heightened alpha wave brain production.  This is good.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Lavender oil</strong></span> – there’s enough endorsement around the aroma value of lavender (oil).  It’s known to relax our nervous system, de-hype our mood, and aid in breathing efficiency.  For just a few bucks, what have you got to lose!\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">Diaphragmatic breathing </span></strong> - see video (increased lung capacity)\r\n\r\n&nbsp;\r\n<div align=\"center\"><iframe src=\"https://www.youtube.com/embed/PeXMr2RiOvw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe></div>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Additions </strong></span>\r\n<ul>\r\n	<li>While mostly impractical, greatest results were experienced when respiratory biofeedback was performed on a back inversion anti-gravity table. De-weighting and unloading the lumbar spine allowed for a more significant breathing response – and decreased back pain.  Expert direction is advised (eg Physio)</li>\r\n	<li>It seemed unnecessary or even counterproductive performing RB for longer than four minutes. Remember, this is NOT a power nap.</li>\r\n	<li>Be certain to feel your tummy rising on inhalation – think you’re ‘slowly’ filling up a volleyball placed in your tummy.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table.jpg\"><img class=\"  wp-image-3510 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/inversion-table-300x247.jpg\" alt=\"inversion-table\" width=\"227\" height=\"187\" /></a></li>\r\n	<li>You should also feel you ribs expanding – sideways that is.</li>\r\n	<li>Your lower back and neck muscle groups should be completely relaxed.</li>\r\n	<li>Focus all your attention towards *breathing mechanics.</li>\r\n	<li>I tend to favour mouth breathing, but nasal still worked well.</li>\r\n	<li>Alternatively to all this, exercise rhythmically at your most appropriate intensity.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Results </strong></span>\r\n<ul>\r\n	<li>Lowering higher blood pressure (particularly <em>systolic</em> (top) pressure – <strong>140</strong>+/90+ &lt; 120/80</li>\r\n	<li>Lowering resting heart rate – 100+ &lt;75</li>\r\n	<li>Reduced appetite towards unnecessary or additional sugar and or alcohol.</li>\r\n	<li>Recharged moods, particularly in the afternoon.</li>\r\n	<li>A boost in the ‘communication battery’ post work.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits.jpg\"><img class=\"  wp-image-3512 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/health-benefits-300x200.jpg\" alt=\"health-benefits\" width=\"215\" height=\"143\" /></a></li>\r\n	<li>Improved athletic high-end performance – e.g., top end threshold efforts buffering lactic acid.</li>\r\n	<li>It should feel like you’ve just plugged yourself into a power socket. Physical, mental and emotional, now your battery light should now read 100%.</li>\r\n	<li>I reckon half the benefit is just removing you from screens (the world) for four just minutes.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote><span style=\"color: #993366;\"><strong>Healthy signs;</strong></span> If you do give it crack and can’t understand what all the fuss is about, chances are, you’re in pretty good knick – this is a good healthy sign.</blockquote>\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Up next</strong></span>\r\n<ul>\r\n	<li>Nailing your sleep, and</li>\r\n	<li>Amping up day-time serotonin and lower excessive cortisol with food choices that work.</li>\r\n</ul>','LIFESTYLE STRESS SERIES - PART 3','','inherit','closed','closed','','3508-revision-v1','','','2016-08-30 01:00:32','2016-08-30 01:00:32','',3508,'http://balancehealthprograms.com.au/3508-revision-v1/',0,'revision','',0),(4040,2,'2017-11-19 01:52:36','2017-11-19 01:52:36','<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1>&nbsp;</h1><h1 style=\"text-align: center\"><span><span style=\"color: #cf2525\">\'Your\' 8-Week Program!</span> </span></h1><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #db2525\">Starts Monday, June 18, 2018</span></h3>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<iframe src=\"https://www.youtube.com/embed/-IqVVPJAoZI?feature=oembed\" allow=\"autoplay; encrypted-media\" allowfullscreen=\"\" width=\"1170\" height=\"658\" frameborder=\"0\"></iframe>\r\n<a href=\"http://city2surf.com.au/\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/c208.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/c208.jpg 829w, http://balancehealthprograms.com.au/wp-content/uploads/c208-150x91.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/c208-300x183.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/c208-230x140.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/c208-350x213.jpg 350w\" class=\"so-widget-image\" width=\"829\" height=\"505\">\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\"><span style=\"color: #cf2525\">What you\'ll Gain</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\">&nbsp;<span style=\"color: #cf2525\">What you\'ll Avoid</span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #1b7000\">\r\n<h3 style=\"text-align: center\"><span style=\"color: #ffffff\">Training motivation.</span></h3><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #ffffff\">The right training way.</span></h3><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #ffffff\">Your best performance.</span></h3><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #ffffff\">Your best health.</span></h3>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #cf2525\">\r\n<h3 style=\"text-align: center\"><span style=\"color: #ffffff\">&nbsp;Training boredom.</span></h3><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #ffffff\">Annoying Injury.</span></h3><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #ffffff\">More stress. </span></h3><p>&nbsp;</p><h3 style=\"text-align: center\"><span style=\"color: #ffffff\">Poor result.</span></h3>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h2 style=\"text-align: center\"><span style=\"color: #cf2525\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/3ste.png\"><img class=\" size-medium wp-image-4213 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/3ste-300x300.png\" alt=\"3ste\" width=\"300\" height=\"300\"></a></span></h2><h2 style=\"text-align: center\">&nbsp;</h2><h1 style=\"text-align: center\"><span style=\"color: #cf2525\">Starting is easy! <br></span></h1><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p><p>&nbsp;</p>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #ddbcbc\">\r\n<h2 style=\"text-align: center\"><span style=\"color: #cf2525\">STEP 1</span></h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\"><span style=\"color: #ff0000\"><span style=\"color: #cf2525\">Select \'your\' fitting Program</span><br></span></h2><p>&nbsp;</p>\r\n<a class=\"ow-button-hover\" href=\"http://balancehealthprograms.com.au/choosing-your-program/\">\r\n<span>\r\n<span class=\"sow-icon-fontawesome\" data-sow-icon=\"\" style=\"color: #cf2525\"></span>\r\nSTART PROGRAM SELECTION		</span>\r\n</a>\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\">&nbsp;</h1>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h1 style=\"text-align: center\">&nbsp;</h1>\r\n<h1 style=\"text-align: center\">&nbsp;</h1>\r\n<p>&nbsp;</p>\r\n<h1 style=\"text-align: center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/pitr-red-arrows-set-4.png\"><img class=\"  wp-image-4115 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pitr-red-arrows-set-4-300x228.png\" alt=\"pitr-red-arrows-set-4\" width=\"80\" height=\"61\"></a></h1>\r\n<h1 style=\"text-align: center\">&nbsp;</h1>\r\n<p>&nbsp;</p>\r\n<h5 style=\"text-align: center\"><strong><span style=\"color: #cf2525\">&nbsp;</span></strong></h5>\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #a8b4bf\">\r\n<h2 style=\"text-align: center\"><span style=\"color: #cf2525\">STEP 2<br></span></h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\"><span style=\"color: #ff0000\"><span style=\"color: #cf2525\">Determine \'your\' best Intensity</span><br></span></h2><p>&nbsp;</p>\r\n<a class=\"ow-button-hover\" target=\"_blank\" href=\"http://balancehealthprograms.com.au/dti-2/\">\r\n<span>\r\n<span class=\"sow-icon-fontawesome\" data-sow-icon=\"\" style=\"color: #cf2525\"></span>\r\nCALCULATE \'YOUR\' ZONE		</span>\r\n</a>\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\">&nbsp;</h1>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>\r\n<h1 style=\"text-align: center\">&nbsp;</h1>\r\n<h1 style=\"text-align: center\">&nbsp;</h1>\r\n<p>&nbsp;</p>\r\n<h1 style=\"text-align: center\"><a href=\"http://balancehealthprograms.com.au/wp-content/uploads/pitr-red-arrows-set-4.png\"><img class=\"  wp-image-4115 aligncenter\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/pitr-red-arrows-set-4-300x228.png\" alt=\"pitr-red-arrows-set-4\" width=\"80\" height=\"61\"></a></h1>\r\n<h1 style=\"text-align: center\">&nbsp;</h1>\r\n<p>&nbsp;</p>\r\n<h5 style=\"text-align: center\"><strong><span style=\"color: #cf2525\">&nbsp;</span></strong></h5>\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image  sow-slider-image-cover\" style=\"background-color: #11bf36\">\r\n<h2 style=\"text-align: center\"><span style=\"color: #cf2525\">STEP 3 <br></span></h2><h2 style=\"text-align: center\">&nbsp;</h2><h2 style=\"text-align: center\"><span style=\"color: #ff0000\"><span style=\"color: #cf2525\">Match \'your\' ideal Food Choices</span><br></span></h2><p>&nbsp;</p>\r\n<a class=\"ow-button-hover\" target=\"_blank\" href=\"http://balancehealthprograms.com.au/food-choices/\">\r\n<span>\r\n<span class=\"sow-icon-fontawesome\" data-sow-icon=\"\" style=\"color: #cf2525\"></span>\r\nFOOD SUITING YOU BEST		</span>\r\n</a>\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/arr.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/arr.png 229w, http://balancehealthprograms.com.au/wp-content/uploads/arr-150x74.png 150w\" class=\"so-widget-image\" width=\"229\" height=\"113\">\r\n<ul class=\"sow-slider-images\" data-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:800,&quot;timeout&quot;:8000,&quot;swipe&quot;:true}\">		<li class=\"sow-slider-image\" style=\"background-color: #ffffff\">\r\n<h1 style=\"text-align: center\">&nbsp;<span style=\"color: #cf2525\">Your Plan, your Coach, your Best!&nbsp; </span></h1>			\r\n</li>\r\n</ul>				<ol class=\"sow-slider-pagination\">\r\n<li><a href=\"#\" data-goto=\"0\">1</a></li>\r\n</ol>\r\n<a href=\"#\" data-goto=\"next\" data-action=\"next\">\r\n<em class=\"sow-sld-icon-thin-right\"></em>\r\n</a>\r\n<a href=\"#\" data-goto=\"previous\" data-action=\"prev\">\r\n<em class=\"sow-sld-icon-thin-left\"></em>\r\n</a>\r\n<a href=\"https://hokaoneone.com.au/\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/hoka-one-one-logo.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/hoka-one-one-logo.jpg 4173w, http://balancehealthprograms.com.au/wp-content/uploads/hoka-one-one-logo-150x59.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/hoka-one-one-logo-300x118.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/hoka-one-one-logo-768x303.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/hoka-one-one-logo-1024x403.jpg 1024w, http://balancehealthprograms.com.au/wp-content/uploads/hoka-one-one-logo-830x327.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/hoka-one-one-logo-230x91.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/hoka-one-one-logo-350x138.jpg 350w\" class=\"so-widget-image\" width=\"4173\" height=\"1644\">\r\n</a>\r\n<a href=\"https://www.garmin.com/en-AU\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/garmin.png\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/garmin.png 421w, http://balancehealthprograms.com.au/wp-content/uploads/garmin-150x43.png 150w, http://balancehealthprograms.com.au/wp-content/uploads/garmin-300x86.png 300w, http://balancehealthprograms.com.au/wp-content/uploads/garmin-230x66.png 230w, http://balancehealthprograms.com.au/wp-content/uploads/garmin-350x100.png 350w\" class=\"so-widget-image\" width=\"421\" height=\"120\">\r\n</a>\r\n<a href=\"https://www.underarmour.com/en-au/\">	<img src=\"http://balancehealthprograms.com.au/wp-content/uploads/am-300x168.jpg\" srcset=\"http://balancehealthprograms.com.au/wp-content/uploads/am-300x168.jpg 300w, http://balancehealthprograms.com.au/wp-content/uploads/am-150x84.jpg 150w, http://balancehealthprograms.com.au/wp-content/uploads/am-768x431.jpg 768w, http://balancehealthprograms.com.au/wp-content/uploads/am-830x466.jpg 830w, http://balancehealthprograms.com.au/wp-content/uploads/am-230x129.jpg 230w, http://balancehealthprograms.com.au/wp-content/uploads/am-350x196.jpg 350w, http://balancehealthprograms.com.au/wp-content/uploads/am.jpg 870w\" class=\"so-widget-image\" width=\"300\" height=\"168\">\r\n</a>','INTRO','','publish','closed','closed','','intro','','','2018-02-10 00:34:28','2018-02-10 00:34:28','',0,'http://balancehealthprograms.com.au/?page_id=4040',0,'page','',0),(3526,2,'2016-08-30 01:09:02','2016-08-30 01:09:02','<h1 style=\"text-align: center;\"><span style=\"color: #993366;\"><strong><em>PART 2/4 – NATURAL HIGH #2</em></strong></span></h1>\r\n&nbsp;\r\n<blockquote><em>“Well, mate, I’ve got a lot on, so if we could rip through this assessment as quickly as possible, that would be great.  I’ve got to fix two major stuff ups, get one key deal across the line, and my trainer has me hammering a hard session out later tonight.  Oh, and I’ve been in here since 4.50am.  I pretty much catch myself eating on the run, often missing breakfast, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1.jpg\"><img class=\"  wp-image-3496 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/bar1-300x225.jpg\" alt=\"bar\" width=\"172\" height=\"129\" /></a>but substituting with one of the energy drink things.  I must admit, I struggle getting to sleep, and when I do, I usually wake around 2 am finding myself thinking of $hit I’ve gotta fix tomorrow.  I don’t know what it is, but when I get up quickly from either lying or sitting, I get weird head spins, in fact, there\'re times I almost blackout.  I can’t believe I’m not my best race weight given how hard I train.  I don’t reckon I’m short on tolerance, particularly when I get home, but some people suggest I am.  In any case, even though I’ve got a few (Nurofen managed) niggles, a bit of cold everyone and then, I’m damn fit, right”. </em></blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>This section follows on from Part 1.  </strong></span>\r\n<ul>\r\n	<li>I simply offer you the results, mostly free from experts, via assessments and candid interviews with just over one hundred subjects.</li>\r\n	<li>You may identify yourself, or, perhaps know of someone who fits my two defined groups.</li>\r\n	<li>Hopefully, I’ve offered helpful tips for both groups.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h3><span style=\"color: #993366;\"><strong>GROUP 2 – SUSTAINED HIGH IN NATURAL HIGH # 2 – ADRENALIN/ CORTISOL (STRESS RESPONSE) OVERLOAD</strong></span></h3>\r\n&nbsp;\r\n<blockquote>\r\n<h4 style=\"text-align: center;\"><span style=\"color: #33cccc;\"><strong>“Everything has its limit before it explodes.”</strong></span></h4>\r\n</blockquote>\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"color: #993366;\"><strong>What is cortisol?</strong></span>\r\n\r\n&nbsp;\r\n\r\nCortisol is a glucocorticoid, making it a steroid hormone. Like all critical steroid hormones, two tiny adrenal glands positioned on top of your kidneys produced produce cortisol from (all-important) cholesterol. Cortisol is released, and is necessary and healthy when you wake, exercise, require an anti-inflammatory response, and when faced with acute stress.\r\n\r\n<img class=\"  wp-image-3494 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2000px-Cortisol2.svg_-300x200.png\" alt=\"2000px-Cortisol2.svg\" width=\"184\" height=\"122\" />\r\n\r\nPerhaps cortisol’s most critical role is its involvement in the fight or flight response.  When you require super fast energy, mentally and physically, (adrenalin), and cortisol is King.  And, if used for intermittently super-charged efforts, cortisol will successfully carry out its role, then, in time, return levels to a healthy sustainable state.\r\n\r\n&nbsp;\r\n\r\nHealthy natural high # 2 is designed for temporary use only.\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Here’s an example of the cortisol response.</strong></span>\r\n\r\n&nbsp;\r\n\r\nLet’s say the $hit hits the fan at work (again), or, you’re just about to speak publicly, or,  you’re about to say ‘I do’…..\r\n\r\n&nbsp;\r\n<blockquote>1. The brain senses a need for a hyperdrive state, so adrenal glands secrete adrenaline, epinephrine, and cortisol.\r\n\r\n2. Cortisol influx signals the red light for glucose overflow – particularly to the larger muscles and the brain.\r\n\r\n3. At first, cortisol inhibits insulin release (from the kidneys) as it seeks complete saturation of blood sugar, meaning, ready to go energy. Like you feel just after your first four pieces of chocolate - boom.\r\n\r\n4. While cortisol narrows arteries, increasing blood pressure, cortisol’s mate, epinephrine, increases heart and breathing rates which produce greater oxygenated blood flow. Again, this is great for boosting energy.\r\n\r\n5. In this heightened adrenalin/ cortisol-driven stress response, one can expect the following benefits;\r\n<ul>\r\n	<li>Higher concentration and focus</li>\r\n	<li>Increased confidence</li>\r\n	<li>Increased strength, coordination, and balance</li>\r\n	<li>Less perception of effort</li>\r\n	<li>Improved thermoregulation – usually a result from sweating, and</li>\r\n	<li>Enhanced anti-inflammatory response to name a few critical responses</li>\r\n</ul>\r\n6. Removing stress, adrenalin &amp; cortisol production will cease (slow), and function will return to a normal balanced and healthy state.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h4><span style=\"color: #993366;\">So if adrenalin and cortisol offer such cracker performance benefits, why don’t we just continue to rev up this survival mechanism, all-day, every day.</span></h4>\r\n&nbsp;\r\n\r\nWell, as with most things, if overused, eventually things give way.  Our fight or flight stress response system is designed ONLY for temporary boosts.  Unlike our feel-good all day response of serotonin, adrenalin and cortisol require intermittent management, or else.\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\"><strong>Below, are six outcomes observed by me of subjects exhausting their natural hyperdrive stress response, courtesy of lifestyle (work) stress.</strong></span></h5>\r\n&nbsp;\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Type 2 - Diabetes</strong>:</span> Glucose is released into the bloodstream from both muscles and the Should this response continue, blood sugar levels offer a high, toxic, and unhealthy balance.  Consequently, insulin is released to restore balance.  This repeated reaction could lead to <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin resistance</a> and thus, placing an excessive and unhealthy strain on the pancreas.  This response could contribute to type 2–diabetes.  There are also links to blood sugar imbalance and cardiovascular disease (e.g., high blood pressure, heart complications).\r\n\r\n<span style=\"color: #00ffff;\"><strong>Weight gain:</strong></span> Repeated and excessive Insulin release could contribute to fat gain. Those challenged with <a href=\"https://en.wikipedia.org/wiki/Insulin_resistance\">insulin-resistance</a> are more at risk of weight gain.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Poor appetite</strong>:</span> Continued glucose release, could influence appetite towards further blood sugar spiking dietary choices. This could offer a reason for later night sugar or (excessive and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\"><img class=\" size-full wp-image-3498 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hhbhbhb1.jpg\" alt=\"hhbhbhb\" width=\"274\" height=\"184\" /></a>necessary) alcohol cravings.   Further poor dietary choices are also likely to contribute to <strong>poor sleep quality</strong>, which is common with those on sustained hyperdrive.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Suppressed Immune</strong></span>: Excessive and sustained cortisol doesn’t offer our immune system any favours. Head cold, flu’s and allergies are common responses.\r\n\r\n<span style=\"color: #00ffff;\"><strong>GI problems:</strong></span> Both poor dietary choices and less blood flow to the gut can impede GI efficiency. As a result, poor GI health can influence <em>sub-optimal</em> health and behaviour.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Downcast behaviour</strong> </span>– Personality tanks are often dry by day’s end, leaving little interest for anything; verbally, physically or sexually. Perhaps with much energy thrown into making glucocorticoid cortisol, in males’ case, there is less energy to produce testosterone and consequent sexual interest.</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<h5><span style=\"color: #993366;\">“Okay then, if what you’re saying above is correct, and I am relying too heavily on my natural stress response system, why I don’t I simply invest in alternative (ergogenic) means keeping things amped up”?</span></h5>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>How so?</strong></span>\r\n<blockquote><span style=\"color: #00ffff;\"><strong>Sugar</strong> </span>– Firstly, irrespective of the recent media scrutiny, sugar, if consumed in whole form, and when appropriate, is both necessary and healthy.  If needed, sugar can most certainly provide an extra bounce.  However, and secondly, the problem being, our industrial diet is littered (and heavily promoted) with masking sugar additives, which, for some, actually, many, has made a right mess of their metabolism and consequent health (weight gain being one consequence).  Excessive refined sugar, masked sugar alternatives, flavour, aroma and colour additives, and excessive refined grains, will likely lead to ill-health.\r\n<ul>\r\n	<li>Real sugar, free of additives, will usually and innately self-regulate healthy volume.</li>\r\n</ul>\r\n<span style=\"color: #00ffff;\"><strong>Caffeine</strong></span> – Caffeine has been proven to offer both a mental and physical kick.  However, once again, if consumption is abused, or a healthy threshold is exceeded, reported to be around 300mg of caffeine per day – about one and half cups of coffee, it too, can lead to ill-health.  Reports suggest, Anxiety, heart palpitations, muscle spasms, Insomnia, and <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6.jpg\"><img class=\" size-medium wp-image-3493 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/download-6-168x300.jpg\" alt=\"download (6)\" width=\"168\" height=\"300\" /></a>headaches can result from excessive caffeine.\r\n<ul>\r\n	<li>Energy drinks could well be the worst option in seeking a caffeine energy spiking hit.</li>\r\n</ul>\r\n<span style=\"color: #00ffff;\"><strong>Cocaine</strong></span> (and Amphetamines) – Cocaine’s chemical structure is super close to Adrenalin (with amphetamines being even closer – e.g., speed), and, as such, can offer a similar short-lived performance hit. It also escalates natural high # 1 (Part 1), serotonin and dopamine, to an almighty ‘unnatural’ high.  Continued boosts in this synthetic high will eventually have a consequence on continued good health – irrespective of what one’s beliefs.  As use or dependency continues, so does threshold (volume) required for the same false high.  Natural highs (e.g., serotonin, dopamine and adrenalin) finally shut down leaving false highs as the only means of behavioural pickups.  This is not good.  Absolute consequences from repeated synthetic euphoric pickups are less defined, however, repeatedly rewiring brain wires is likely to throw up all sorts of weird and wonderful (often medically unexplained) ailments, both physically and very much emotionally.  My subject feedback suggests an array of odd inflammatory conditions, erratic (up and down) behaviour, and poor sleep patterns.\r\n\r\n<span style=\"color: #00ffff;\"><strong>Alcohol</strong> </span>– while alcohol can provide an initial pick up and balance emotional stress, e.g., after, say, one or two standards drinks, drinks after that, usually result in an adverse outcome.  Processing emotional pressure reduces, sleep is often good for 2 hours; then poor thermoregulation plays a role in influencing poor sleep, and GI stress commonly compromises both sleep and mindset.   Stay tuned for more detailed information on alcohol (and the stress response) in Part 3, but hey, it’s not all bad.</blockquote>\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n<h5><span style=\"color: #993366;\"><strong>(Some) Subjects high in cortisol assessed as below;</strong></span></h5>\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #993366;\">GROUP 2</span> </strong>- Physical results (to be explained later)\r\n<ul>\r\n	<li>Blood Pressure – high to normal (145/95+)</li>\r\n	<li>Blood sugar – high (6.0-9+, yikes!)<img class=\"  wp-image-3497 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/sick.jpg\" alt=\"sick\" width=\"163\" height=\"218\" /></li>\r\n	<li>Triglycerides – low (&lt;10mg/dL)/ Cholesterol – high (6.0+mmol/L)</li>\r\n</ul>\r\n<span style=\"color: #993366;\"><strong>GROUP 2</strong></span> - Psychological results\r\n<ul>\r\n	<li>Sleeps well till around 2 am, then wakes, and processes strategies for the next day.</li>\r\n	<li>Believes that exercising and training hard is the only way.</li>\r\n	<li>Recurring niggles in tendons and joints.</li>\r\n	<li>Response to allergies and changes in weather</li>\r\n	<li>Subdued beyond working hours.</li>\r\n	<li>Loves a late night email check.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"color: #993366;\"><strong>Coming up in Part 3 </strong></span>\r\n\r\n&nbsp;\r\n<ul>\r\n	<li>Three tested and proven lifestyle de-stressing strategies – simple, logistically friendly, and free.</li>\r\n</ul>\r\n<ul>\r\n	<li>Further lifestyle strategies in combating the demands of work stress, without removing work out of the equation.</li>\r\n</ul>\r\n<ul>\r\n	<li>How to best eat and train when low in natural high # 1 or natural high # 2.</li>\r\n</ul>\r\n&nbsp;\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><strong><a href=\"http://balancehealthprograms.com.au/lifestyle-stress-series-part-3/\">TAKE ME TO PART 3 - OXYGEN HACK</a></strong></h3>\r\n</blockquote>','CASE STUDY - DOES LIFESTYLE STRESS, WORK, OVERRIDE YOUR LIFESTYLE HEALTH?','','inherit','closed','closed','','3490-revision-v1','','','2016-08-30 01:09:02','2016-08-30 01:09:02','',3490,'http://balancehealthprograms.com.au/3490-revision-v1/',0,'revision','',0),(3527,2,'2016-08-30 02:21:03','2016-08-30 02:21:03','<h1 style=\"text-align: center;\"><em><span style=\"color: #ff0000;\"><strong>RED ENERGY HEALTH PROPOSAL</strong></span></em></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/5LaHjJFxMdc\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\">Please click below</p>\r\n\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><strong><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RED-ENERGY-PROP.pdf\">RED ENERGY PROP</a></strong></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','RED ENERGY HEALTH PROPOSAL','','publish','closed','closed','','red-energy-health-proposal','','','2016-08-30 03:21:49','2016-08-30 03:21:49','',0,'http://balancehealthprograms.com.au/?page_id=3527',0,'page','',0),(3528,2,'2016-08-30 02:11:51','2016-08-30 02:11:51','','RED ENERGY PROP','','inherit','closed','closed','','red-energy-prop','','','2016-08-30 02:20:57','2016-08-30 02:20:57','',3527,'http://balancehealthprograms.com.au/wp-content/uploads/RED-ENERGY-PROP.pdf',0,'attachment','application/pdf',0),(3529,2,'2016-08-30 02:21:03','2016-08-30 02:21:03','<h1 style=\"text-align: center;\"><strong>RED ENERGY HEALTH PROPOSAL</strong></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nvideo \r\n\r\n\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/RED-ENERGY-PROP.pdf\">RED ENERGY PROP</a>','RED ENERGY HEALTH PROPOSAL','','inherit','closed','closed','','3527-revision-v1','','','2016-08-30 02:21:03','2016-08-30 02:21:03','',3527,'http://balancehealthprograms.com.au/3527-revision-v1/',0,'revision','',0),(3530,2,'2016-08-30 02:22:46','2016-08-30 02:22:46','<h1 style=\"text-align: center;\"><em><span style=\"color: #ff0000;\"><strong>RED ENERGY HEALTH PROPOSAL</strong></span></em></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nvideo\r\n\r\n&nbsp;\r\n\r\nPLease click below\r\n<blockquote>\r\n<h3><span style=\"color: #ff0000;\"><strong><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RED-ENERGY-PROP.pdf\">RED ENERGY PROP</a></strong></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','RED ENERGY HEALTH PROPOSAL','','inherit','closed','closed','','3527-revision-v1','','','2016-08-30 02:22:46','2016-08-30 02:22:46','',3527,'http://balancehealthprograms.com.au/3527-revision-v1/',0,'revision','',0),(3531,2,'2016-08-30 03:21:01','2016-08-30 03:21:01','<h1 style=\"text-align: center;\"><em><span style=\"color: #ff0000;\"><strong>RED ENERGY HEALTH PROPOSAL</strong></span></em></h1>\n&nbsp;\n\n&nbsp;\n\n<iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/5LaHjJFxMdc\" frameborder=\"0\" allowfullscreen></iframe>\n\n&nbsp;\n<p style=\"text-align: center;\">Please click below</p>\n\n<blockquote>\n<h3 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><strong><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RED-ENERGY-PROP.pdf\">RED ENERGY PROP</a></strong></span></h3>\n</blockquote>\n&nbsp;\n\n&nbsp;','RED ENERGY HEALTH PROPOSAL','','inherit','closed','closed','','3527-autosave-v1','','','2016-08-30 03:21:01','2016-08-30 03:21:01','',3527,'http://balancehealthprograms.com.au/3527-autosave-v1/',0,'revision','',0),(3532,2,'2016-08-30 03:21:49','2016-08-30 03:21:49','<h1 style=\"text-align: center;\"><em><span style=\"color: #ff0000;\"><strong>RED ENERGY HEALTH PROPOSAL</strong></span></em></h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<div align=\"center\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/5LaHjJFxMdc\" frameborder=\"0\" allowfullscreen></iframe></div> \r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\">Please click below</p>\r\n\r\n<blockquote>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #ff0000;\"><strong><a style=\"color: #ff0000;\" href=\"http://balancehealthprograms.com.au/wp-content/uploads/RED-ENERGY-PROP.pdf\">RED ENERGY PROP</a></strong></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;','RED ENERGY HEALTH PROPOSAL','','inherit','closed','closed','','3527-revision-v1','','','2016-08-30 03:21:49','2016-08-30 03:21:49','',3527,'http://balancehealthprograms.com.au/3527-revision-v1/',0,'revision','',0),(3610,2,'2016-10-04 20:05:47','2016-10-04 20:05:47','<blockquote>\r\n<h3 style=\"text-align: center;\"></h3>\r\n<h3 style=\"text-align: center;\"><span style=\"color: #00ffff;\"><em>42,200 metres, 29,040 strides with 176 strides per minute @ 144cm per stride, 24,090 heart beats with 146 beats per minute @ 3,672 calories (burned), 226 milliseconds ground contact per stride @ 7 minutes and 51 seconds of total ground contact time, while finishing in 9900 seconds (2hrs45min00secs) @ 3min 55 sec per km pace.</em></span></h3>\r\n</blockquote>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nToday’s post outlines a summary of my systematic numbers-driven approach towards completing a marathon (42.2kms) in my goal time.  I gave myself six months to prepare for the event, The Gold Coast Marathon.  Once settling on my goal time with a series of calculations, I broke down my run from multiple physiological angles and bite size segments.  Then armed with all the information I needed, I then practiced, and importantly, bridging from one section to next.\r\n\r\n&nbsp;\r\n\r\nWhile I believe optimum athletic performances are largely brain and emotionally driven; I think the purpose of consistent (fitting) training is to convince yourself, this CAN and WILL happen, <a href=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6.jpg\"><img class=\"  wp-image-2913 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/run-6-300x205.jpg\" alt=\"run 6\" width=\"369\" height=\"252\" /></a>and, nothing ill-toward will upset my good health on this day.\r\n\r\n&nbsp;\r\n\r\nIf you like numbers and have ‘running’ goal interests in mind, read on.  If you run for fitness, fun, and freedom, delete this post, and get back to work.\r\n\r\n&nbsp;\r\n\r\nI should add, while I <em>often</em> advocate running free of ‘beeping’ gadgets, and as such, heightening one’s innate sense of feel, observation suggests it can take years of analysing feedback and data in reaching ultimate self-trust and awareness.\r\n\r\n&nbsp;\r\n\r\nHopefully, this post helps you fast track your pathway towards your ‘best’ run.\r\n\r\n&nbsp;\r\n\r\nEnter; Numbers and Gadgets.\r\n\r\n&nbsp;\r\n\r\nIn this summary I’ll cover:\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\">1) Determine with numbers the possibility of recording my marathon goal time.</span></h5>\r\n</blockquote>\r\n<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630.jpg\"><img class=\"  wp-image-2861 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/2737814380_b9ab0b0630-197x300.jpg\" alt=\"2737814380_b9ab0b0630\" width=\"159\" height=\"242\" /></a>\r\n\r\n<em><strong>Including:</strong></em>\r\n<ul>\r\n	<li>Determining my ideal race weight (as in; does power to weight ratio matter), particularly, given the race course is dead flat with just two hotdog turns? Or, what is the cost of my heart/ energy/ breathing rates, along with muscle and joint fatigue, particularly from 34-42kms, carry just one extra kilo of ‘unnecessary’ body fat?</li>\r\n	<li>How, if at all, will my aging body influence my finishing time!</li>\r\n	<li>Assessing the reliability of a reputable ‘marathon’ race predicting calculator - based on my most recent 5km, 10km and 21.1km best race times.</li>\r\n	<li>Given the temperature on race day will likely fall between 21-25.\'c, will this influence my performance, particularly during the final 45 minutes of the race?</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"><strong> 2) Calculation of my ideal (race) heart rate in beats per minute.</strong></span></h5>\r\n</blockquote>\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Firstly, I’ll assess one area of my current conditioning with blood lactate threshold testing.</li>\r\n	<li>For me, most notably, results will highlight my energy burning efficiency. Meaning, at what point (in beats per minute) does my energy pathway click over from favouring stored fat, to stored, and blood, sugar.</li>\r\n	<li>This matters! Big time! If I can’t break down and use stored fats (opposed to ‘limited’ sugar) at my goal pace, certainly for the first 90 minutes of the race, then, I know, I’m screwed over last 45 minutes, with maintaining my goal pace that is. With ‘fatigue’ my body will naturally crave sugar during the last 45 minutes, so, they’d be better be some left to burn.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\"><img class=\" size-full wp-image-2652 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/hrxx.jpg\" alt=\"hrxx\" width=\"275\" height=\"183\" /></a></li>\r\n	<li>Once I know this crossover point, I need to practice and practice some more at running at just under this intensity till I can reach and hold my goal pace at this intensity for at least two hours.</li>\r\n	<li>Essentially, I need to explore ways of running faster for longer while using ‘more’ fat than sugar.</li>\r\n	<li>I also need to know my maximum sustained intensity rate (a mixture of heart rate in beats per minute and sustainable pace) at which point my functioning gut shuts down. Why?  Because the damn race is too long for me to be hammering away free of water, minerals, and a little sugar.</li>\r\n	<li>I want to know how hard can I push before I lose ‘reasonable gut’ function. And, if I do push too hard how long can I survive at my goal pace with limited, if any, sugars, minerals, and water reaching my muscles, skin, and brain.  Again, I know, if I abuse this intensity too early I can expect to pull a piano over that last 7kms – and there goes my goal time.</li>\r\n	<li>Again, I need to improve gut efficiency at goal pace.</li>\r\n</ul>\r\n&nbsp;\r\n\r\n&nbsp;\r\n<blockquote>\r\n<h5><span style=\"color: #00ffff;\"> <strong>3) Determine my ideal running cadence in strides per minute?</strong></span></h5>\r\n</blockquote>\r\n<strong><em>Including:</em></strong>\r\n<ul>\r\n	<li>Why should I care for my perfect rhythm in strides per minute? Well, it comes down to guarding my most critical performance limiters.</li>\r\n	<li>Unlike the Kenyans at the pointy end of the race, I’m faced with two significant and influential  (physiological) performance limiters, over this distance.   I know my biggest challenge will come from the breakdown of my functional body; mainly, my (aching); quads, knees, and calves.  It is UNLIKELY at my goal pace; I will be challenged via my cardio-respiratory system. Or, via;  thermoregulation (hydration), or glucose &amp; mineral consumption.<a href=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg\"><img class=\" size-medium wp-image-2461 alignright\" src=\"http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg\" alt=\"CGI_Human_Walk\" width=\"300\" height=\"141\" /></a></li>\r\n	<li>Determining my ideal cadence becomes KING in preserving my legs for that final seven km. Data suggests most people could well explore slightly increasing their cadence, over longer (relative) distances, and particularly over the last km when faced with somewhat trashed legs.</li>\r\n	<li>In determining my ideal cadence I’ll assess, my; Upper to lower body muscle mass (I am lower body heavy - meaning my ideal cadence will be slower [unfortunately] than someone with a heavier upper to lower body ratio), fitness (VO2max), fat metabolism, hip angle (anterior tilt), and preferred footwear. All these features influence the bash and crash on my body.</li>\r\n	<li>I’ve determined over my goal time; 2 hrs, and 45 minutes of moving time, I will spend only 7 minutes and 51 seconds in contact with the ground. The less time, the better.  The slower my cadence, the greater this time.  The greater contact time, the greater ask of my functional body (lower back, hips, quads, calves, etc.).  Stabilising and transitioning the body through my running action will cost.  As my greatest limiter is breaking down, I want to reduce the time I spend on the earth.  Increasing, my cadence and fitness, will reduce this time.</li>\r\n</ul>\r\n&nbsp;\r\n\r\nI measured all this and practiced via numbers nailing my goal time in 10km segments.  I only bridged to the next 10km once mastering each 10km brick.\r\n\r\n&nbsp;\r\n\r\nIt’s probable I’ve lost a few by now, and fair enough!\r\n\r\n&nbsp;\r\n\r\nIn PART 2 I’ll rip into results, facts, and my practice.  I’ll also post my race results.\r\n\r\n&nbsp;\r\n\r\nI’LL ONLY FORWARD PART 2 TO THOSE WHO’D LIKE IT – pls let me know.\r\n\r\n&nbsp;\r\n\r\nBP\r\n\r\n&nbsp;\r\n\r\nOr, forget all this and just go for trot!','PAMPY’S POST 12.16 – MARATHON BY MATHS – 42.2 KILOMETRES IN NUMBERS (PART 1/2)','','publish','closed','closed','','pampys-post-12-16-marathon-by-maths-42-2-kilometres-in-numbers-part-12','','','2016-10-04 20:13:23','2016-10-04 20:13:23','',0,'http://balancehealthprograms.com.au/?page_id=3610',0,'page','',0),(3534,2,'2016-08-30 05:18:08','2016-08-30 05:18:08','<article id=\"post-3385\" class=\"post-3385 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-12-16-how-to-lose-a-few-kegs-without-busting-a-gut/\" rel=\"bookmark\">PAMPY’S POST 12.16 – ‘HOW TO LOSE A FEW KEGS WITHOUT BUSTING A GUT’</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-12-16-how-to-lose-a-few-kegs-without-busting-a-gut/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-07-28T05:39:11+00:00\">July 28, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  ‘How to lose a few kegs without busting a gut’.  Check out Sydney DJ Gus Worland’s new book.      Before you find this book for 20 cents in a school fete wedged between two Steve Waugh Tour Diaries, please help me move a few copies – even just few will do!   Why? […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-3179\" class=\"post-3179 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-10-16-the-rules-seem-to-be-different-for-gussy-and-naturally-bigger-boys/\" rel=\"bookmark\">PAMPY’S POST 11.16 – THE RULES SEEM TO BE DIFFERENT FOR GUSSY AND NATURALLY BIG’GER BOYS.</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-10-16-the-rules-seem-to-be-different-for-gussy-and-naturally-bigger-boys/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-06-17T00:00:04+00:00\">June 17, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  This post offers up the on-going work in progress of Sydney DJ Gus Worland and his challenges in maintaining his ideal weight. If you feel you are equally challenged holding your ideal weight for life then read on…. If you’ve maintained somewhere close to your best weight then delete this post and get back to […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-3175\" class=\"post-3175 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-10-6-gussy-representing-the-bigger-boys/\" rel=\"bookmark\">PAMPY’S POST 10.6 – GUSSY REPRESENTING THE BIG’GER’ BOYS</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-10-6-gussy-representing-the-bigger-boys/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-06-13T22:05:05+00:00\">June 13, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nGUS WORLAND – WORK IN PROGRESS   CAIRNS 70.3 IRONMAN  TEAM EVENT  Swim &amp; Ride – B Pamp RUN – GUS WORLAND\r\n\r\n<article id=\"post-2942\" class=\"post-2942 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-9-16-does-altitude-training-make-you-faster-and-do-pseudo-versions-work/\" rel=\"bookmark\">PAMPY’S POST 9.16 DOES ALTITUDE TRAINING MAKE YOU FASTER? AND DO PSEUDO VERSIONS WORK?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-9-16-does-altitude-training-make-you-faster-and-do-pseudo-versions-work/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-04-19T02:54:06+00:00\">April 19, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nToday’s post offers a brief case study performed by me.   Will spending a ‘limited’ time at altitude (5000-7000ft), both in training and while recovering, improve my fitness (my aerobic capacity) and tolerance for more and harder work?     More importantly, will this possible improvement make me faster for longer?   Also, will altitude […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2936\" class=\"post-2936 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-8-16-brad-as-per-your-advice-im-avoiding-most-modified-foods-that-is-food-riddled-with-additives-and-sugar-im-training-up-a-storm-yet-still-my-weight-won/\" rel=\"bookmark\">PAMPY’S POST 8.16 – BRAD – AS PER YOUR ADVICE I’M AVOIDING MOST MODIFIED FOODS, THAT IS FOOD RIDDLED WITH ADDITIVES AND SUGAR, I’M TRAINING UP A STORM, YET STILL MY WEIGHT WON’T BUDGE!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-8-16-brad-as-per-your-advice-im-avoiding-most-modified-foods-that-is-food-riddled-with-additives-and-sugar-im-training-up-a-storm-yet-still-my-weight-won/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-04-13T22:42:48+00:00\">April 13, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nFollowing a few candid conversations with a number of clients (no need for names today), has lead me to today’s topic.   As has happened, let’s say someone approaches me and suggests they’d genuinely like to lose excessive body fat.  They now acknowledge they feel awkward living with this additional weight, they understand the possible […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2919\" class=\"post-2919 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" rel=\"bookmark\">PAMPY’S POST 7.16 – THE RUNNING SHOE THAT ALLOWS FOR MY NATURAL FOOT DYNAMICS AND PERHAPS THE MOST INFLUENTIAL MUSCLE IN RUNNING PERFORMANCE.</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-7-16-the-running-shoe-that-allows-for-my-natural-foot-dynamics-and-perhaps-the-most-influential-muscle-in-running-performance/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-04-03T23:47:41+00:00\">April 3, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nA CASE STUDY – on me!   That’s a long title which features two messages.   Finally I’ve tested and proven a running shoe offers me both support and comfort but doesn’t negate my natural and perfectly designed foot dynamics! And,   Could it be there is a muscle, or muscle group, that influences my […]\r\n\r\n<article id=\"post-2898\" class=\"post-2898 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" rel=\"bookmark\">PAMPY’S POST 6.16 – YOUR BEST CHANCE OF HOLDING YOUR BEST WEIGHT, MANAGING LIFESTYLE STRESS, AND RACKING QUALITY Z’s SEEMS TO BE ALL LINKED TO A FULFILLING BREAKFAST.</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2016-03-22T06:06:52+00:00\">March 22, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThis post outlines why practice of your most appropriate breakfast is your likely key to holding your ideal weight and managing head space for life.   Forget about weird and wonderful labelled diets, or knocking out 5 body blitz workouts a week – JUST GET YOUR BREAKFAST RIGHT – PRACTICE IT – MONITOR IT – […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2884\" class=\"post-2884 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-5-16-the-most-influential-change-to-peoples-good-health-that-ive-directed-in-27-years/\" rel=\"bookmark\">PAMPY’S POST 5.16 – THE MOST INFLUENTIAL CHANGE TO PEOPLE’S GOOD HEALTH – THAT I’VE DIRECTED IN 27 YEARS.</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-5-16-the-most-influential-change-to-peoples-good-health-that-ive-directed-in-27-years/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-03-14T00:17:48+00:00\">March 14, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nNow being deep-rooted full-time in the health, fitness, and nutrition game for 27 years (yikes this makes me feel old!), undoubtedly the most influential change towards good health I’ve promoted over this time has been integrating ‘real’ fats into people’s daily dietary  choices.   While frightfully important, I’ve love to say the star inclusion has […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2860\" class=\"post-2860 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/what-is-your-genetic-metabolic-class-type/\" rel=\"bookmark\">PAMPY’S POST 4.16 – WHAT IS YOUR GENETIC METABOLIC CLASS TYPE?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/what-is-your-genetic-metabolic-class-type/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-03-01T05:22:10+00:00\">March 1, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThe 3 Metabolic Class Types.   Data suggests people can be genetically placed into 3 distinct metabolic classes, that is, one’s ability to metabolise (namely) carbohydrates and more directly, sugars.   How it basically works! For an example; let’s say someone is drinking the most popular black (sweet) beverage on the planet. The brain will […]\r\n\r\n<article id=\"post-2841\" class=\"post-2841 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-3-16-health-specialist-me-vs-the-raging-machine-persuasive-industrial-diet/\" rel=\"bookmark\">PAMPY’S POST 3.16 – HEALTH SPECIALIST (ME) VS THE RAGING MACHINE (PERSUASIVE INDUSTRIAL DIET)!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-3-16-health-specialist-me-vs-the-raging-machine-persuasive-industrial-diet/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-01-31T00:24:26+00:00\">January 31, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nRaging Machine $1.01 Health Specialist $100 Place your bets re: Case Study below….Malcolm &amp; Me vs The Machine. So who’s who?   The Health Specialist (Me)   While I help, assist and coach many to run 4kms through to 42km, including all shapes, sizes and interests, I also help, assist and lead many towards their […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2837\" class=\"post-2837 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-2-16-the-liquid-meal-myth/\" rel=\"bookmark\">PAMPY’S POST 2.16 – THE LIQUID MEAL MYTH</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-2-16-the-liquid-meal-myth/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-01-23T04:49:22+00:00\">January 23, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  Recently I was offered a commercially made (blended) healthy juice, and, I must say I enjoyed it! This got me thinking! While the constantly increasing pace of our modern lifestyle opens itself up to quick and easy liquid meals, like juices and protein shakes, I think many need to be mindful of liquid meal […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2829\" class=\"post-2829 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-45-15-overtrained-men-produce-girls/\" rel=\"bookmark\">PAMPY’S POST 45.15 – OVERTRAINED MEN PRODUCE GIRLS!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-45-15-overtrained-men-produce-girls/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-12-06T19:21:31+00:00\">December 6, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team,   This is an older post from 3 years ago, but it sort of links in with leaving yourself trashed and depleted – as is this time of year.   I am at Curl Curl Netball Complex watching the 2nd of 3 games this morning. Being raised on footy and cricket my netball […]\r\n\r\n<article id=\"post-2819\" class=\"post-2819 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\" rel=\"bookmark\">PAMPY’S POST 44.15 – 10 QUICK RUNNING TECHNIQUE TIPS (BASED ON WKENDS RUNNING RACE)</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-44-15-10-quick-running-technique-tips-based-on-wkends-running-race/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-11-30T22:01:31+00:00\">November 30, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nOn the weekend, on aging legs, I battled my way through the half marathon(21.1kms) section of a triathlon. Being a repeated out an back course you were always around other runners. To pass time and disengage from my own discomfort, I caught myself gawking, almost studying at others. As I was both being passed and […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2810\" class=\"post-2810 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-43-15-can-800s-predict-your-marathon-time-case-study-included/\" rel=\"bookmark\">PAMPY’S POST 43.15 – CAN 800’S PREDICT YOUR MARATHON TIME? (Case study included)</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-43-15-can-800s-predict-your-marathon-time-case-study-included/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-11-15T23:18:47+00:00\">November 15, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nGood Morning (runners), I’m often asked, usually by A-type analytical high achievers, what, exactly, will be their finishing marathon time given their; talent, training commitment, lactate threshold, the course, the weather, their nutrition breakdown to the gram, and the music they intend to use on race day.   It is easy enough to answer. Buggered […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2800\" class=\"post-2800 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-42-15-whats-better-running-on-treadmills-or-mixed-outdoor-surfaces/\" rel=\"bookmark\">PAMPY’S POST 42-15 – WHAT’S BETTER, RUNNING ON TREADMILLS OR MIXED OUTDOOR SURFACES?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-42-15-whats-better-running-on-treadmills-or-mixed-outdoor-surfaces/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-11-09T00:47:46+00:00\">November 9, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nShould you consider a portion of your running/ walking week using a treadmill?   Is running on a more forgiving and uniform surface better for your joints?   Is a treadmill’s moving surface cheating? As in helping you lift and flick your supporting base of support.   While I personally find it difficult to spend […]\r\n\r\n</div>\r\n</article></div>\r\n<article id=\"post-2791\" class=\"post-2791 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-41-15-sugar-not-the-real-culprit-for-our-fatness-sickness/\" rel=\"bookmark\">PAMPY’S POST 41.15 – SUGAR: NOT THE REAL CULPRIT FOR OUR FATNESS &amp; SICKNESS!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-41-15-sugar-not-the-real-culprit-for-our-fatness-sickness/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-11-04T00:32:30+00:00\">November 4, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  In 1980 the dietary fat revolution and subsequent promotion of; “Don’t eat dietary FAT it will cause cardiovascular disease and will make you fat”, began with a boom. The recommended food pyramid was flipped from the original version, (of which was nothing more than just eat food from the ground, on trees, and with […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2752\" class=\"post-2752 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-40-15-is-work-pressure-leaving-your-tank-dry-when-you-walk-out-the-door-part-1/\" rel=\"bookmark\">PAMPY’S POST 40.15 – IS WORK PRESSURE LEAVING YOUR TANK DRY WHEN YOU WALK OUT THE DOOR? PART 1</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-40-15-is-work-pressure-leaving-your-tank-dry-when-you-walk-out-the-door-part-1/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-10-18T03:19:02+00:00\">October 18, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nBased on the last 400 Health Assessments I’ve conducted, performed on a mix white and blue collar workers, results suggest the greatest threat to continued good health and optimum performance could be related to the influence of lifestyle (work) demands, and one’s perception and tolerance of stress. The media commonly has us believing the main reasons for declining […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2733\" class=\"post-2733 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-39-15-why-take-a-snapshot-of-your-health-status/\" rel=\"bookmark\">PAMPY’S POST 39.15 – WHY TAKE A SNAPSHOT OF YOUR HEALTH STATUS?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-39-15-why-take-a-snapshot-of-your-health-status/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-10-05T04:28:26+00:00\">October 5, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nToday’s post asks the question; can a non-invasive health assessment*, a snapshot of your health status if you like, let YOU know you’re giving yourself your best chance of optimum performance?   *A Health Assessment is NOT a full Fitness ECG Stress Test. It is NOT an athletic aerobic threshold or VO2 max test. It […]\r\n\r\n<article id=\"post-2722\" class=\"post-2722 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-38-15-hunger-games-part-2/\" rel=\"bookmark\">PAMPY’S POST 38.15 – HUNGER GAMES PART 2</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-38-15-hunger-games-part-2/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-09-28T10:17:52+00:00\">September 28, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nLast week’s post offered my assessment on the link between gaining and carrying excessive body fat and the bio-chemistry related to hunger and it’s response on behaviour.   Here’s a super quick recap of the study: For 12 months I assessed and tracked (while being guided by a number of experts) the response of 9 […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2714\" class=\"post-2714 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-37-15-hunger-is-the-key-to-sustained-ideal-body-weight-so-it-seems-part-1/\" rel=\"bookmark\">PAMPY’S POST 37.15 – HUNGER IS THE KEY TO SUSTAINED IDEAL BODY WEIGHT! SO IT SEEMS! – PART 1</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-37-15-hunger-is-the-key-to-sustained-ideal-body-weight-so-it-seems-part-1/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-09-21T20:32:16+00:00\">September 21, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThis post discusses the past 12 months where I’ve had the opportunity to work closely with a group of individuals, who, for various reasons, acknowledged the necessity to return their body composition to its original and intended state.   It became clear the instinctive trigger of “hunger” played the most significant role in weight loss, […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2708\" class=\"post-2708 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-36-15-the-grey-section-in-endurance-events-bring-on-sundays-sydney-running-festival/\" rel=\"bookmark\">PAMPY’S POST 36.15- THE “GREY” SECTION IN ENDURANCE EVENTS – BRING ON SUNDAY’S SYDNEY RUNNING FESTIVAL!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-36-15-the-grey-section-in-endurance-events-bring-on-sundays-sydney-running-festival/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-09-14T06:50:13+00:00\">September 14, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team, Today’s post discusses the inevitable (self-sabotaging) performance limiting period in endurance events when your brain generates emotions like; damn my legs hurt, why am I hurting myself like this? I don’t need this sh^t! or, at worst, just get me out off this friggin course – NOW! Hopefully I’ll offer a few tools […]\r\n\r\n<article id=\"post-2691\" class=\"post-2691 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-35-15-will-the-paleo-diet-make-me-leaner-faster/\" rel=\"bookmark\">PAMPY’S POST 35.15 – WILL THE PALEO DIET MAKE ME LEANER &amp; FASTER?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-35-15-will-the-paleo-diet-make-me-leaner-faster/\" rel=\"bookmark\"><time class=\"entry-date published updated\" datetime=\"2015-09-07T06:43:58+00:00\">September 7, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nIn 2003, long before Mike Willesee tackled celebrity chef Pete Evans’ 10 week Paleo diet test (recently featured on channel 7’s Sunday Program), I conducted my own 6 week strict Paleo diet. My interest; will it improve my day to day vitality, my wellness, headspace, and will it improve my recovery from training, by boosting […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2673\" class=\"post-2673 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-34-15-case-study-part-3-struggling-to-reach-race-weight-heres-perhaps-why/\" rel=\"bookmark\">PAMPY’S POST 34.15 – CASE STUDY – PART 3 – STRUGGLING TO REACH RACE WEIGHT! HERE’S PERHAPS WHY?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-34-15-case-study-part-3-struggling-to-reach-race-weight-heres-perhaps-why/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-09-03T23:25:15+00:00\">September 3, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nEnforcing the “follow on”” from the previous 2 posts in relation to exercise intensity, and more so the pit falls of blasting too hard too soon, today, we focus on the challenge of reaching your ideal weight for endurance events.   More specifically we focus on the influence of lifestyle stress and the follow on […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2665\" class=\"post-2665 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-33-15-part-2-is-relative-hard-exercise-leading-to-repeating-injuries-or-sickness/\" rel=\"bookmark\">PAMPY’S POST 33.15 – PART 2 – IS RELATIVE HARD EXERCISE LEADING TO REPEATING INJURIES OR SICKNESS?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-33-15-part-2-is-relative-hard-exercise-leading-to-repeating-injuries-or-sickness/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-30T23:38:32+00:00\">August 30, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nYou’re enjoying your training, so much so you catch yourself enthused enough to frequently test your upper limits. You sense improvements in performance and confidence. And, while these workouts are relatively hard, there’s something magic and rewarding about blowing your doors off.   Then….. You sense something has gone wrong. A sniffle turns into an […]\r\n\r\n<article id=\"post-2650\" class=\"post-2650 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pamppys-post-32-15-part-1-road-test-orange-theory-training-classes-does-it-work/\" rel=\"bookmark\">PAMPY’S POST 32.15 – PART 1 – ROAD TEST ORANGE THEORY TRAINING CLASSES – DOES IT WORK?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pamppys-post-32-15-part-1-road-test-orange-theory-training-classes-does-it-work/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-24T01:00:12+00:00\">August 24, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team, Recently I was invited to trial a new fitness trend called Orange Theory.   It’s huge in the States, and, like many new fitness alternatives it’s never too long before the song &amp; dance reaches our shores.   What is it?   Basically it’s group fitness classes using cardiovascular training machines like spin […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2578\" class=\"post-2578 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-31-15-why-should-you-join-me-for-my-7-day-gut-reboot/\" rel=\"bookmark\">PAMPY’S POST 31.15 –WHY SHOULD YOU JOIN ME FOR MY 7 DAY GUT REBOOT?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-31-15-why-should-you-join-me-for-my-7-day-gut-reboot/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-12T08:47:21+00:00\">August 12, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n    In today’s post, we’ll determine whether you’d benefit by joining me, and plenty of others, in my yearly 7 day (only) gut health reboot program. Why? Well, it’s like this. While my year round food choices, exercises interests, and management of day to day stress keeps me somewhat fit and healthy, my lifestyle […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2532\" class=\"post-2532 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-30-15-can-two-simple-life-hacks-boost-mood-metabolism-training-motivation/\" rel=\"bookmark\">PAMPY’S POST 30.15 – CAN TWO SIMPLE LIFE HACKS BOOST MOOD, METABOLISM &amp; TRAINING MOTIVATION?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-30-15-can-two-simple-life-hacks-boost-mood-metabolism-training-motivation/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-08-03T03:21:44+00:00\">August 3, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team, Over the past few weeks I’ve had a number of clients concede their typical training motivation and consistency. Yeah yeah, I know it’s been cold, dark and wet…… THE TEST – Could I renew training motivation for Mary, Rick, Ronan, Kathy &amp; Pat, by implementing (via an alarm app) just 2 simple lifestyle […]\r\n\r\n<article id=\"post-2519\" class=\"post-2519 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-29-15-standing-desk-yes-or-no/\" rel=\"bookmark\">PAMPY’S POST 29.15 – STANDING DESK – YES OR NO?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-29-15-standing-desk-yes-or-no/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-27T07:15:59+00:00\">July 27, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nStanding desk! Just another funky trend, or, given our shifting sedentary lifestyle, should we integrate this seemingly simple and natural practice into our world? Well, let’s test it. I’ve set up my office and home desk at the appropriate height, and, to be fair, I’ll give it six weeks. I figure between home &amp; work, […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2463\" class=\"post-2463 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-28-15-walk-of-life-is-runwalk-faster/\" rel=\"bookmark\">PAMPY’S POST 28.15 – WALK OF LIFE – IS RUN/WALK FASTER?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-28-15-walk-of-life-is-runwalk-faster/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-20T09:38:01+00:00\">July 20, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nToday’s post explores the value of integrating a structured WALK PHASE into your training and racing performance. Meaning, would you finish your running event faster, and in better condition, if your split your pace with an interval of walking and running – from the very start.     Would your net time be faster? Would […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2434\" class=\"post-2434 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-finally-a-running-shoe-worth-recommending/\" rel=\"bookmark\">PAMPY’S POST 27.15 – FINALLY A RUNNING SHOE WORTH RECOMMENDING!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-finally-a-running-shoe-worth-recommending/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-13T06:26:41+00:00\">July 13, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team,   In today’s post, for the first time in 25 years of running, I’m prepared to recommend a brand and model of running shoe. Having run in well over 100 varying models and brands, only now, after a thorough road test (about 200kms including a race), I’m up for a plug. And, I […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"><article id=\"post-2423\" class=\"post-2423 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-case-study-adrian-is-one-stressed-out-cat/\" rel=\"bookmark\">PAMPY’S POST 27.15 – CASE STUDY – ADRIAN IS ONE STRESSED OUT CAT!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-27-15-case-study-adrian-is-one-stressed-out-cat/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-07-06T23:07:24+00:00\">July 6, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nToday’s post reviews the effect of lifestyle stress on health, exercise, and personality.   With his full permission client Adrian Gleeson allowed me to post his journey over the past 6 months. While Adrian originally approached me to help him improve his half marathon time, it became obvious early in the piece, his management of […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2411\" class=\"post-2411 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\" rel=\"bookmark\">PAMPY’S POST 26.15 – GRAVITY &amp; RUNNING = LESS EFFORT MORE SPEED</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-26-15-gravity-running-less-effort-more-speed/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-29T22:12:45+00:00\">June 29, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning Team,   It would be fair to assume muscular contraction – that being – in our feet, Achilles tendons, calves, quads, hamstrings &amp; hips – is considered to be the main force moving and accelerating a runner forward – while on support (that being – the most balanced mid-phase posture in the run stride). […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2402\" class=\"post-2402 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-25-15-the-bullsht-behind-food-sweeteners/\" rel=\"bookmark\">PAMPY’S POST 25.15 – THE BULLSH^T BEHIND FOOD SWEETENERS</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-25-15-the-bullsht-behind-food-sweeteners/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-22T10:39:53+00:00\">June 22, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nMorning All, In today’s post I offer my opinion on the new wave of “healthy” food sweetening options which now bombard our shelves. You know the ones – “natural sweeteners” and a “healthy” alternative to refined sugar. Thankfully, media interest over the last 2 years has highlighted the health dangers of continual consumption of refined […]\r\n\r\n<article id=\"post-2392\" class=\"post-2392 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-24-15-do-tight-achilles-tendons-allow-for-a-faster-pace/\" rel=\"bookmark\">PAMPY’S POST 24.15 DO TIGHT ACHILLES TENDONS ALLOW FOR A FASTER PACE?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-24-15-do-tight-achilles-tendons-allow-for-a-faster-pace/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-16T08:50:49+00:00\">June 16, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThink of your legs as springs. When you run, you stretch those springs – with your achilles tendon, and to a lesser extent the arch of the foot – and store energy that’s then released to power your next stride. As the spring snaps back to its original length, bang you move towards your destination. […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2375\" class=\"post-2375 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-23-15-case-study-part-1-i-train-damn-hard-yet-im-still-over-weight-wtf/\" rel=\"bookmark\">PAMPY’S POST 23.15: CASE STUDY PART 1 – I TRAIN DAMN HARD, YET I’M STILL OVER WEIGHT! WTF!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-23-15-case-study-part-1-i-train-damn-hard-yet-im-still-over-weight-wtf/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-08T02:03:47+00:00\">June 8, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nThis post, based on my assessments and observations, I want to outline how; 1) No amount of exercise will make a significant change to stored body fat – to the 30% of our population who have a carb intolerance and continue consuming what’s wrong for them. 2) To determine whether you are in this 30% […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2353\" class=\"post-2353 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-10-tips-to-avoid-colds-or-flus-this-may-thru-october/\" rel=\"bookmark\">PAMPY’S POST 22.15 – 10 TIPS TO AVOID COLD’S OR FLU’S THIS JUNE THRU OCTOBER</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-10-tips-to-avoid-colds-or-flus-this-may-thru-october/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-06-01T00:50:25+00:00\">June 1, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nTrust me I was thinking of far more entertaining topics than snotty noses, but, when my 3rd client today called in claiming manflu, I went into research mode. OK, here’s a challenge for you.   June – October 2015 = zero cold or flu’s – yes it can and should be achieved!   Read on… […]\r\n\r\n<article id=\"post-2290\" class=\"post-2290 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-gus-worland-beyond-the-marathon-2/\" rel=\"bookmark\">PAMPY’S POST 21.15 – GUS WORLAND BEYOND THE MARATHON #2</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-22-15-gus-worland-beyond-the-marathon-2/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-24T05:20:14+00:00\">May 24, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nName: Gus Worland – Triple M Grill Member – 6-9am 104.9 FM. Event: Port Stephens Sprint Distance Triathlon – 23.5.2015. Fighting Weight: 107kg (Dec 2013 @ 148kgs). Reason: “I’d simply like my own continued journey to hopefully encourage others to start their journey towards improved wellness” GW     click for BEYOND THE MARATHON PART […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2253\" class=\"post-2253 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-20-15-negative-split-personal-best/\" rel=\"bookmark\">PAMPY’S POST 20.15 – NEGATIVE SPLIT = PERSONAL BEST</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-20-15-negative-split-personal-best/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-18T07:31:28+00:00\">May 18, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nIt is, game time! Your event is just about to start. So what’s your race plan? Or – more precisely, what’s your approach to economising your limited energy over the race distance? And furthermore – why DO we even plan?   Because you want to finish as best YOU can on that day. You want […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2238\" class=\"post-2238 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-19-15-case-study-part-2-can-we-avoid-sickness-fatness-faced-with-2015-stressors/\" rel=\"bookmark\">PAMPY’S POST 19.15 – CASE STUDY PART 2 – CAN WE AVOID SICKNESS &amp; FATNESS FACED WITH 2015 STRESSORS?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-19-15-case-study-part-2-can-we-avoid-sickness-fatness-faced-with-2015-stressors/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-11T20:51:10+00:00\">May 11, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nIn last week’s post I outlined 3 clients (Jim, John &amp; Reece) who all lead classic 1st world lifestyles. Commonly their health status reflected this lifestyle (not bad, but not great). CLICK FYI     In this week’s post we test the possibility of balancing long term wellness (that is, continued “good” physical &amp; emotional […]\r\n\r\n<article id=\"post-2177\" class=\"post-2177 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-18-15-case-study-part-1-beer-stress-sleep-dep-gut-health/\" rel=\"bookmark\">PAMPY’S POST 18.15 – CASE STUDY PART 1 – BEER, STRESS, SLEEP DEP &amp; GUT HEALTH</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-18-15-case-study-part-1-beer-stress-sleep-dep-gut-health/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-05-03T23:57:28+00:00\">May 3, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  Is it possible to balance continued wellness with fixed non-negotiable lifestyle challenges like stress, alcohol, reduced sleep and aging? It seems the health status of your GUT (or GIT – Gastro intestinal tract) may have the answer!         The Case Study Over the past 6 months, 3 clients (see below) have […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2150\" class=\"post-2150 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-gus-worland-beyond-the-marathon/\" rel=\"bookmark\">PAMPY’S POST 17.15 – GUS WORLAND BEYOND THE MARATHON</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-gus-worland-beyond-the-marathon/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-27T10:00:40+00:00\">April 27, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n    Gus Worland Jan 2014 @ 145-151kgs Gus Worland Dec 2014 @ 105-108kgs Gus Worland Apr 2015 @ 102-104kgs Many have asked, has Triple M Grill member Gus Worland returned to 150kgs post his New York Marathon Man TV series! This event was  6 months post NY, and as you can see the journey […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2136\" class=\"post-2136 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-half-marathon-crash/\" rel=\"bookmark\">PAMPY’S POST 16.15 – 10 TIPS FOR AVOIDING A HALF MARATHON CRASH</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-half-marathon-crash/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-20T20:28:45+00:00\">April 20, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nAs I have many troops running the Sydney Morning Herlad Half 21.1km Half Marathon, here’s a few race day key points to consider.   On the weekend I had the opportunity of oberving (and cheering) triathletes charging around the Kurnell Sprint race.  Not racing myself, clearer than ever was watching athletes drop their performance considerably […]\r\n\r\n<article id=\"post-2111\" class=\"post-2111 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-15-15-effortless-running-find-it-learn-it-practice-it/\" rel=\"bookmark\">PAMPY’S POST 15.15 – EFFORTLESS RUNNING (find it, learn it, practice it)</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-15-15-effortless-running-find-it-learn-it-practice-it/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-12T23:05:51+00:00\">April 12, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nBrad Pamp Running Coach – 60 minute one on one session   Purpose Determine YOUR optimum running stride.   Leave you with a technique to PRACTICE. Why Reduce potential running related injuries. Increase running distance &amp; speed relative to you. Enjoy and look forward to jogging &amp; running. Key features Determine your most balanced running posture. […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2100\" class=\"post-2100 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-14-15-fat-loss-case-study-time-patience-fat/\" rel=\"bookmark\">PAMPY’S POST 14.15 – FAT LOSS CASE STUDY – TIME, PATIENCE &amp; FAT!</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-14-15-fat-loss-case-study-time-patience-fat/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-04-07T07:11:59+00:00\">April 7, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nIn March 2012 John Hetherington timidly made contact with me via his close friend, Steve Watkins. Steve had used my services for his marathon running interests – and still does. John however, had zero interest in running. In fact, he had well and truly confirmed that during his 48 years, all forms of athletic interests […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2078\" class=\"post-2078 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\" rel=\"bookmark\">PAMPY’S POST 14.11 – MEASURING RUNNING POWER/ EFFICIENCY</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-14-11-measuring-running-power-efficiency/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-30T05:34:48+00:00\">March 30, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nWelcome to another post,   Does increased running power slow you down when running longer? For years now cycling coaching geeks have painstakingly been married to analysing cycling power output (effort resulting from both muscular skeletal demands AND cardio-vascular stress) in an attempt to fine tune cycling efficiency.   Efficiency in terms of human movement […]\r\n\r\n<article id=\"post-2067\" class=\"post-2067 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-cold/\" rel=\"bookmark\">10 TIPS FOR AVOIDING A COLD</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/10-tips-for-avoiding-a-cold/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-26T20:49:53+00:00\">March 26, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n    Question – I was thinking of far more entertaining topics than snotty noses, but when my 7th client today called claiming sickness, I went into research mode. So firstly, is it possible to avoid common colds &amp; flu’s? Sure – avoid sick people!   Of course for most of us this is simply […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2048\" class=\"post-2048 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-13-15-sugarless-marathon-experiment/\" rel=\"bookmark\">PAMPY’S POST 13.15 – SUGARLESS MARATHON EXPERIMENT</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-13-15-sugarless-marathon-experiment/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-16T21:53:46+00:00\">March 16, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nSUGARLESS ENDURANCE FUELLING My February 2012 experiment was to prove it is possible to successfully race hard over the Marathon (42.2kms) and a Half Ironman Triathlon (2km, 90km, 21km) on water alone – completely free of sports products.  “To do this, I will need to reach “Fat Adaptation first” Being – my brain instructing my […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-2033\" class=\"post-2033 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-poost-12-15-sht-stink/\" rel=\"bookmark\">PAMPY’S POST 12.15 – DOES YOUR SH*T STINK?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-poost-12-15-sht-stink/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-11T21:07:35+00:00\">March 11, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nWelcome to another post,   My upcoming 28 day program “Re-load your original default food choices” will direct you to your ideal balance of fuel. Your ideal balance WILL lead you to your optimum point of sustained health – the way it was meant to be.   Today’s post offers a quick look at sh*t. […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-11-15-can-lose-fat-gain-weight/\" rel=\"bookmark\">PAMPY’S POST 11.15 CAN YOU LOSE FAT AND GAIN WEIGHT?</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-11-15-can-lose-fat-gain-weight/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2015-03-07T23:25:07+00:00\">March 7, 2015</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nWhat is your optimum stored body fat ratio? Does it matter? Does muscle weigh more than fat?   From my recent 28 Day Reboot Program, one team member, Woody, kindly offered his full comprehensive before &amp; after DEXA scan.   A DEXA scan is a Dual Energy X-ray Absorptiometry (DEXA) and is the gold standard […]\r\n\r\n</div>\r\n</footer></article></div>\r\n</article></div>\r\n</article></div>\r\n</article></div>\r\n</article></div>\r\n</article></footer></article></div>\r\n</article></div>\r\n</article></div>\r\n</article></div>\r\n</article></article></div>\r\n</article></div>\r\n</article></div>\r\n</article>','PAMPY\'S POST ARCHIVES','','publish','closed','closed','','pampys-post-archives','','','2016-08-30 05:28:32','2016-08-30 05:28:32','',0,'http://balancehealthprograms.com.au/?page_id=3534',0,'page','',0),(3535,2,'2016-08-30 05:18:08','2016-08-30 05:18:08','<article id=\"post-3385\" class=\"post-3385 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-12-16-how-to-lose-a-few-kegs-without-busting-a-gut/\" rel=\"bookmark\">PAMPY’S POST 12.16 – ‘HOW TO LOSE A FEW KEGS WITHOUT BUSTING A GUT’</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-12-16-how-to-lose-a-few-kegs-without-busting-a-gut/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-07-28T05:39:11+00:00\">July 28, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  ‘How to lose a few kegs without busting a gut’.  Check out Sydney DJ Gus Worland’s new book.      Before you find this book for 20 cents in a school fete wedged between two Steve Waugh Tour Diaries, please help me move a few copies – even just few will do!   Why? […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-3179\" class=\"post-3179 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-10-16-the-rules-seem-to-be-different-for-gussy-and-naturally-bigger-boys/\" rel=\"bookmark\">PAMPY’S POST 11.16 – THE RULES SEEM TO BE DIFFERENT FOR GUSSY AND NATURALLY BIG’GER BOYS.</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-10-16-the-rules-seem-to-be-different-for-gussy-and-naturally-bigger-boys/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-06-17T00:00:04+00:00\">June 17, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\n  This post offers up the on-going work in progress of Sydney DJ Gus Worland and his challenges in maintaining his ideal weight. If you feel you are equally challenged holding your ideal weight for life then read on…. If you’ve maintained somewhere close to your best weight then delete this post and get back to […]\r\n\r\n</div>\r\n<footer class=\"entry-footer\"></footer></article><article id=\"post-3175\" class=\"post-3175 post type-post status-publish format-standard hentry category-uncategorized\"><header class=\"entry-header\">\r\n<h2 class=\"title-post\"><a href=\"http://balancehealthprograms.com.au/pampys-post-10-6-gussy-representing-the-bigger-boys/\" rel=\"bookmark\">PAMPY’S POST 10.6 – GUSSY REPRESENTING THE BIG’GER’ BOYS</a></h2>\r\n<div class=\"meta-post\"><span class=\"posted-on\">Posted on <a href=\"http://balancehealthprograms.com.au/pampys-post-10-6-gussy-representing-the-bigger-boys/\" rel=\"bookmark\"><time class=\"entry-date published\" datetime=\"2016-06-13T22:05:05+00:00\">June 13, 2016</time></a></span></div>\r\n</header>\r\n<div class=\"entry-post\">\r\n\r\nGUS WORLAND – WORK IN PROGRESS   CAIRNS 70.3 IRONMAN  TEAM EVENT  Swim &amp; Ride – B Pamp RUN – GUS WORLAND\r\n\r\n&nbsp;\r\n\r\n</div>\r\n</article>','PAMPY\'S POST ARCHIVES','','inherit','closed','closed','','3534-revision-v1','','','2016-08-30 05:18:08','2016-08-30 05:18:08','',3534,'http://balancehealthprograms.com.au/3534-revision-v1/',0,'revision','',0),