Entries by

Snowy Mountains Retreat: 19-21 Feb 2021

Join us for our first BEXI retreat of 2021 in the stunning Snowy Mountains – the outdoor adventure playground for the summer. We are super-excited to be hosting our first ever retreat in the Snowy Mountains, which offers world-class trails for walking, running, mountain biking, road cycling, swimming and horse riding. The weekend also coincides with one of the most scenic trail runs in Australia. Activities Whatever takes your fancy – the Snowies has the playground to meet your needs: Trail Running – Join our BEXI trail running team and take part in the Snowies Trail Run Festival – choose from 5km to 50k Ultra. There is also an event for the kids. Hiking – Explore the Snowies from the ground up with our abundance of spectacular bush walks or challenge yourself to summiting Mount Kosciuszko. Road Cycling – The quality of road surfaces and minimal summer time traffic, epic climbs and tranquillity of the Kosciuszko National Park, make road riding breathtaking. Mountain Biking – Get in gear and ride through some of Australia’s most spectacular landscapes – from high plains, alpine valleys, forest paths and Gravity Parks. Horse Riding – Ride the land of the mountain horsemen, brumbies, wildflowers and alpine wilderness – you can even follow in the footsteps of the Man from Snowy River. Food & Drink – If you’re looking to kick back and relax – take in the burgeoning food scene that celebrates local producers and seasonal ingredients. Accommodation Our 2-night retreat is located at the stunning Yalara Alpine Ski Lodge in the Perisher Valley. Yalara has accommodation for up to 24 people in nine rooms spread across two levels. Accommodation costs are kept to a minimum as guests do their own cooking in a communal kitchen. Blankets are provided in the bedrooms, however guests must bring their own sheets (or sleeping bags) and towels. Five rooms have their own en-suite bathrooms, while the other rooms share bathrooms. Meals All meals will be the responsibly of those guests staying.  The lodge has a large communal kitchen with stoves, ovens, microwaves and utensils. Closer to the time, we will explore the option of planning group dinners on Friday and Saturday evenings. Itinerary Day 1: Friday 2.00pm – 4.00pm – Check in 5.00pm-6.00pm – Explore local area 7.00pm – Group Dinner Day 2: Saturday 7.00am – 8.30am – Breakfast 9.00am – 5.00pm – Outdoor Activity (your choice) 6.00pm – Group Dinner Day 3: Sunday 5.00am – 8.30am – Early Breakfast (Trail Runners) 6.00am – 2.00pm – Snowies Trail Run Festival 9.00am – 2.00pm – Outdoor Activity (your choice) 4.00pm – Goodbyes and Check-out What is cost? Adults – $150 each Children – $90 each Food and outdoor activities are NOT included How to book? It is encouraged that you book your accommodation as soon as possible. Once we have allocated all the rooms, we will then be able to plan outdoor activities and group meals. To book please email Debbie Solms or contact her on 0400455151.

Lake Macquarie Adventure Race – 13 Feb 2021

If you’re looking for next challenge? Something that’s exhilarating, fun and action-packed?  Come join us as we train for the Maximum Adventure Race in Lake Macquarie on Sat 13 Feb 2021 This event is inclusive of everyone! Designed for teams of two, each team takes on three core disciplines several times during the event – mountain biking, trail training and kayaking. It’s fun, it’s exhilarating and action-packed… at an outdoors scenic location. Teams can choose between the following courses: Novice Course:  5-15km mountain biking; 3-5km trail running and 1-2km kayaking Classic Course:  15-25km mountain biking; 5-10km trail running and 2-4km kayaking About our Training Program To support our BEXI members, we are planning a 5-week training program to train for the various disciplines for this adventure race. Our comprehensive 6-week training program starts on Mon 04 Jan 2021 and will get members fit, strong and ready to embrace this action-packed event. There will be a combination of group training and self-training sessions. Below is a draft outline of our training program: Who is this program for? If you’re looking for your next challenge If you’re looking for an event that offers a sense of fun and adventure If you’re looking to attempt a multi-disciplined event If you’re keen to train with friends and have fun getting fit What is included? 6-week training program Training across running, cycling and kayaking 2 x Kayak training sessions Mental skills and strategies for multi-disciplined events Race nutrition and recovery Motivational support Membership of a supportive, like-minded Community What is excluded? Race entry fee Pre-Race Training Clinic (Sat 6 Feb 2021) BEXI technical race singlet What is cost? $50/week (total $300) Mon 04 Jan to Sat 13 Feb 2021 (6-weeks)  

Jump-into-Summer ’20 – Week 3

Winning doesn’t always mean being first. Winning means you’re doing better than you’ve done before. Loving the positive energy within our BEXI team with our Jump-into-Summer challenge.  Great feedback about our bootcamp sessions – FAB’s Monday class is more bootcamp-style; and Roslyn’s Tuesday class is more strength & conditioning-style. Take advantage of our Super-Session Challenge this week and double your bootcamp points. The weather is looking wet this week, but don’t let that affect your training. Our coaches have come up with undercover options that will keep you warm and dry – so you can create your own ‘sunshine’. Week 3 Exercise Challenge – Join Kaye Chan’s Friday 6am outdoor trail cycle and earn 20 pts! Wellbeing Challenge – book your free breast screen test* at Breast Screen NSW (if you haven’t in the last 2yrs). Wildcard Challenge – support the Pink Bun Campaign – treat your family to a 6-pack of pink buns (before Weds 28 Oct). Super-Session Challenge – double your points when attending Mon AND Tues bootcamp/strength training (40pts). Consistency Challenge – aim for 4 sessions this week – team up with your BEXI buddies so they can hold you accountable. * If younger than 50yrs, encourage your ‘older’ friends to book their screen test. Pink Bun Campaign Did you know that this year is the 20th anniversary of Bakers Delight’s partnership with Breast Cancer Network Australia (BCNA)? Buy a Pink Bun or a 6-pack of Pink Buns (between 8-28 October) and Bakers Delight will generously donate 100% of the sale of the iconic Pink Bun to BCNA. The Pink Bun campaign enables Australians to show their support to all who have been impacted by breast cancer, while ensuring that no one personally affected goes through a breast cancer diagnosis alone. Discuss this with your kids so they understand the meaning behind the Pink Bun Campaign. #togetherwecan #teambexi ~ Jump-into-Summer – Week 1 ~ Jump-into-Summer – Week 2    

Jump-into-Summer ’20 – Week 2

When you start taking care of yourself, you start feeling better, you start looking better, and you start to attract better. It all starts with you! Great start to our Jump-into-Summer ’20 challenge last week! Loved seeing so many familiar faces with lots of awesome energy. We have added an extra outdoor cycle session – Fridays, 6am at Tramshed for a lap around the lake (or more). Big thanks to Kaye Chan for leading this session. This week we have a fun Super-Session challenge planned – all will be revealed by the coaches. IMPORTANT – Our Bootcamp classes are proving very popular, which is fab!  However, it is important that we comply with C-19 restrictions, which means we can only have 20 members per class. To monitor numbers, we have created a Bootcamp Booking Sheet on Google Docs – please could you enter your name in the class you wish to attend. If we exceed the limit for the one class, you have the option to attend the other class. Appreciate your support in making this work. Week 2 Exercise Challenge – attend as many group training sessions as possible from our weekly timetable below. Note there is a new outdoor trail cycle on Friday mornings at 6am with Kaye:   Wellbeing Challenge – Go for a barefoot walk on the beach Wildcard Challenge – none this week, next one in Week 3 Super-Session Challenge – Cryptic clue – ‘Something forgotten or excluded’ (to be revealed by the coaches this week) Consistency Challenge – commit to attend 3+ sessions per week (with your coach or buddy) Wildcard Challenge: Share a random fact about yourself  Sue Addison was a professional tennis lines person Helen Paris can ride a unicycle Roslyn Meyer did Latin American and Ballroom dancing in her early 20s Dee Fitzgerald had a dinner-date with Gwyneth Paltrow’s bodyguard at the Oxo Tower in London Bec Fry can jump over her own leg (there’s video evidence on facebook) Andrea Drury raced motorbikes Koula Enev was in the USA when September 11 happened and on the same flight that got hijacked the day before!! Sam Brown fell asleep on a train in Europe – woke up in Hungary and was detained by border guards Katrina Maw deliberately smashed through the toll boom gate on the Harbour Bridge to see if she could, after throwing her coins in!! Clare Davies gave birth to a millennium baby boy on 1st Jan 2000 Kelly Therkelsen met Will Smith when she was in Yr10 doing work experience on Video Smash Hits on Channel 7 – he even kissed her hand!! For more random facts about our BEXI friends – check out Race-FIT and Walk-to-Run facebook pages. Jump-into-Summer – Week 1    

Jump-into-Summer ’20 – Week 1

Ready… steady… Jump-into-Summer ’20!  Our Jump-into-Summer ’20 challenge is go. Seven weeks of  fresh air, fitness and all-round fun. Ensuring you feel fit and fabulous for summer. How does it work? Weekly run, cycle, strength training – progressing each week (Week 1 focuses on benchmark testing) Attend as many sessions in the week – the more, the better!  Each session attracts points (see below) You will be issued with a ‘Score Card’ so that you can tally your points each week 1 x Wellbeing challenge will be issued each week 4 x Wildcard challenges will be issued 3 x Super-session challenges will be issued The more you do – the more points you will attract Prizes will be awarded at end of challenge Week 1 Exercise Challenge – attend as many group training sessions as possible from our weekly timetable below: Wellbeing Challenge – Enjoy a cup of coffee/tea/kombucha on your own, in peace (20mins) Wildcard Challenge – Share 1 random fact about yourself to team (within your private FB groups – Race-FIT, Tri-FIT, Walk-to-Run) Super-Session Challenge – Weeks 2, 4 & 6 Consistency Challenge – aim to attend 3+ sessions per week (that’s how you create a habit!) Point Scoring Run/Walk/Cycle – 5 points Strength Bootcamp – 10 points Wildcard Challenge – 10 points Super-Session Challenge – 20 points Wellbeing Challenge – 20 points Consistency Challenge – 10 points Yoga Session – 10 points Prizes Most Improved Most Attended Sessions Special Coaches Award Overall 2020 Winner Save-the-date for prizing-giving/end of challenge BBQ – Sat 28 Nov 2020   To win, you have to stay in the game!   ~Jump-into-Summer – Week 2 ~Jump-into-Summer – Week 3    

BEXI Ultra-Trail Event – Sat 10 Oct 2020

Our BEXI Ultra-Trail Event will take place on Sat 10 October 2020. The stunning course takes in the sites of the beautiful Lake Macquarie and the magnificent coastline of historic Catherine Hill Bay and the Munmorah State Conservation Area. The terrain is varied – bushland single track, fire trail, coastal tracks, rock platforms and beach running all feature to challenge and excite the most discerning of trail runners. 36km Course – 689m elevation 22km Course – 444m elevation 12km Course – 230m elevation Nutrition & Fuel It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies. As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace): 2 hours – aim to carry 2-3 gels (or equivalent carbs – sports drink, chews, bloks) 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks) 6 hours – aim to carry 8-10 gels (or equivalent carbs – sports drink, chews, bloks) Read important article by Nutritionist, Tamara Madden, about fuel requirements for endurance run 5-9hrs. Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets.  (Note – there are electrolytes in some gels/sports drinks.) If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition. Aid Stations There will be four aid stations along the course, providing water, sports drink, fruit, lollies, potatoes & sandwiches: 8.5km – Aid Station 1 (Scenic Drive) 16km – Aid Station 2 (Mine Camp Drive) 20km – Aid Station 3 (Frazer Beach) 30km – Aid Station 4 (Mine Camp Drive) What to Wear Having the right gear to take on a remote trail run is very important in order to ensure you can enjoy your run, stay safe and get the most out of training. Below is a guideline in terms of what to bring: Hydration pack Trail shoes Waterproof jacket Wind jacket Beanie Gloves Fleece Small emergency kit (snake bandage, blister care patches such as compeed or fixamol, whistle, compass, emergency space blanket) Dry sack and map case Garmin GPS watch Sunglasses Who can Join This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier! The above event will follow our COVID-19 Safety Plan.  

Jump-into-Summer ’20

Join us for seven weeks of fresh air, fitness and all-round fun! Summer-time is here! Time to head outdoors and take on our seven-week Jump-into-Summer ’20 challenge – consisting of workouts, wildcard surprises, super-sessions, prizes and fun. Our goal is to get you feeling fit & fabulous for summer. How does it work? Challenge starts on Mon 12 Oct and continues through to Sat 28 Nov 2020 We will focus on four goals: Get Fitter – aim to improve your current fitness level (based on a benchmark test) Get Faster – achieve a PB in your chosen run (5km) or cycle (20km) course Get Stronger – improve your strength (based on a benchmark circuit) Build a Healthy Habit – commit to being ‘Consistent’ by attending 3 x weekly sessions (monitored via Training Peaks)  Weekly training sessions include – Running, Bootcamp (Strength & Conditioning), Cycling and Yin Yoga Surprise ‘Wildcard’ challenges will be issued each week (can’t say any more!) Points will be allocated for attending training sessions, completing challenges and achieving goals Prizes will be awarded for most improved, most attended sessions, special Coaches award… and Overall 2020 Winner! Prize-giving concludes at end of challenge on Sat 28 Nov – with a brekkie BBQ This challenge is for you if you’re looking… to feel energised for summer for a tangible/achievable goal to work towards for someone to hold you accountable to hang out with like-minded, fun-loving friends to have fun while getting fit! What is the cost? $40 p/wk (across 7-weeks) Includes prizes Guaranteed results (based on tests) Lots of fun! Friends, sun, sand, and sea, that sounds like the perfect summer to me! 

BEXI Spring Fling – Logistics

Our BEXI Spring Fling takes place on Sat 19 Sept 2020. It’s a fun run which follows the magnificent coastline from the Sydney Opera House to Manly Beach. Runners choose their distance and where they would like to start. We all cross the finish line at Little Manly Beach to the cheer from our BEXI buddies. Our aim is to have fun and take in the stunning beauty that the Northern Beaches has to offer. 35km Course Start on the steps of the Opera House – hug the coastline all the way towards Little Manly Beach. We will meet 5.15am at Collaroy SLSC and car pool to the Opera House – start 6am. Support vehicle will meet you key meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 35km instructions  20km Course Start at Taronga Zoo – hug the coastline all the way to Little Manly Beach. We will meet 5.45am at Manly Library Carpark and car pool to Taronga Zoo – start 6.30am. Support vehicle will meet you at regular meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 20km instructions  10km Course (One-way) Start at the Spit Bridge – follow the Spit-to-Manly Walk, all the way to Little Manly Beach. We will meet 6.45am at Manly Library Carpark and car pool to the Spit Bridge – start 7.30am. Follow the Spit-to-Manly walk. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 10km (one-way) instructions  10km Course (Out/Back) Start at Little Manly – follow the Manly-to-Spit walk, turn around at 5km mark and return to start at Little Manly Beach. We will meet 7.15am at Little Manly Beach (left of Manly Ferry) – start 7.30am. Follow the Spit-to-Manly walk, turn-around at 5km. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 10km (out/back) instructions  5km Course (Out/Back) Start at Little Manly – follow the Manly-to-Spit walk, turn around at 2.5km mark and return to start at Little Manly Beach. We will meet 7.45am at Little Manly Beach (left of Manly Ferry) – start 8am. Follow the Spit-to-Manly walk, turn-around at 2.5km. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 5km (out/back) instructions Nutrition & Fuel It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies. As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace).  If you are running for 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks). If you are running 2-2½ hours – aim to carry 2-3 gels. Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets.  (Note – there are electrolytes in some gels/sports drinks.) If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition. What to Bring Dress in layers, as it will be cool to start. Wear your BEXI singlet (preferably), shorts/leggings, visor/cap , sunglasses, sunscreen, vaseline (for chaffing), watch/GPS, socks, running shoes, hydration bladder (optional), waist belt (optional), nutrition (see above). On-course Support A BEXI support vehicle will be on-course supporting the 35km and 20km runners at key meeting points. Drinks and nutrition will be provided at these support stops. The vehicle will also carry drop-off bags for change of clothing at finish. Who can Join This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier! COVID-19 Safety Plan Based on recent guidelines from the NSW Chief Health Officer (14 Sept 2020), we are limited to group sizes of 20 max at outdoor public gatherings. We will therefore be directing participants once they cross the ‘finish line’, to various designated meeting points in the area.     

3-Week Race-Prep Program

Our Race-Prep program is aimed at preparing you to feel fit, fabulous and on top form for our BEXI Spring Fling on Sat 19 Sept.  We are making available an exclusive 3-week nutrition  program, in collaboration with Mad on Nutrition, to support you prepare for our BEXI Spring Fling. Our 3-week meal plan is specifically tailored to support your training needs (high intensity, endurance and recovery). This will ensure you are race-ready for Sat 19 Sept and perform at your peak! What is included in the program? 3-week meal plan – including 3 meals, snacks, all recipes and shopping list (see sample recipes) Weeks 1-2: will be balanced meals – with some extra carbs on high training days to support you Week 3:  (leading into our event) will focus on getting your body ready and topping up glycogen stores a few days prior to the event 30min ZOOM group chat to discuss fueling tips for your event (Weds 2 Sept at 8pm) Private Facebook group for the duration of the 3-week program to assist with support and questions How the program will work? Each Friday we will send you a weekly meal plan with the recipes and shopping list. The plan starts on a Monday – so you have time to get organised on the weekend. The meals will include breakfast, lunch, dinner and snacks. It will be a balance of carbs/protein/fat. Week one will be starting on Monday 31 August 2020 (plan sent Friday 28 August). Benefits of the Program Education on what and when to eat – before, during and after training Maximise performance and recovery Prepare body to use glycogen for high-intensity training Prepare body to use fat for longer endurance training Manage meal planning to support training Regain energy Support busy lifestyles What is the cost? $80 for 3-week program $160 for 3-week program PLUS protein supplement (practioner-grade, valued at $86) BEXI Gold member discount 10%  

BEXI Spring Fling – 19 Sept 2020

Join us as we take in the stunning views of Sydney’s iconic landmarks, spectacular coastline and world famous beaches.   Our BEXI Spring Fling is a fun run event which starts on the steps of the Opera House and follows the coastline to Manly Beach. Participants can choose their distance and decide where they would like to start/finish. The BEXI support bus will follow participants along the course, collecting/dropping-off along the way. The aim of this Spring Fling is to have a goal that you can work towards. Training for this event will give you a goal, keep you motivated, accountable, consistent and encourage you to have fun! What is the course? The course starts on the steps of the Opera House and takes in Sydney’s biggest landmarks, spectacular views of the harbour, beaches, clifftops, native bushland and uninterrupted views of the ocean. The support bus will stop at the following locations: 0km – Sydney Opera House (Start) 5km – Kirribilli 10km – Cremorne 15km – Taronga Zoo 20km – Bradley’s Head 25km – The Spit Bridge 30km – Dobroyd Head 35km – Manly Beach (Finish) * Route subject to change due to COVID-19 regulations.  How does the support bus work?* The BEXI support bus will collect participants at Collaroy SLSC in the morning (timings tbc) and transport participants to the starting line at the steps of the Opera House. The support bus will then follow the course and collect/drop-off participants at their chosen destination. On-course refreshments will be made available along the way to support all participants. The support bus will also carry baggage for participants.  Seats will be allocated on a first-come-first-served basis to those who reserve a spot. Please ensure you reserve a spot asap. * Support bus subject to change due to COVID-19 regulations.  Who can join in? This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. Is there a training program? We will continue to follow our training program for the Blackmores Running Festival and then complete our Spring Fling on Sat 19 Sept 2020. The aim of the event is to give you a goal, which will keep you motivated, accountable, consistent with your training and in the company of like-minded running friends. What is included in the training program? 3 x weekly face-to-face coached sessions – Mon Intervals | Thurs Tempo | Sat Long Run 2 x weekly virtual cross-training sessions (via Zoom) – Strength & Mobility | Yoga Motivational support Membership to a supportive, like-minded Community What is the cost? BEXI Members: the only cost is for the support bus – as a guideline it will be $20 per person. BEXI Non-Members:  join our weekly group training sessions, plus the support bus of $20. BONUS! Exclusive 3-Week Race-Prep Nutrition Program We are making available an exclusive 3-week Race-Prep Nutrition Program, in collaboration with Mad on Nutrition, to members who are focused on feeling fabulous and ready for event-day on Sat 19 Sept. The program will provide you with the following: Weekly meal plans – including 3 meals (family-friendly), snacks, all recipes and shopping list Weeks 1-2:  will be balanced meals with some extra carbs on high training days to support you Week 3:  (final week leading into the event) will focus on getting your body ready and topping up glycogen stores a few days prior to the event Access to private facebook group for support and questions 30min Zoom group chat regarding race day fueling tips for your event What is cost of 3-week nutrition program? $80 for 3-week program $160 for 3-week program PLUS protein supplement (practioner-grade, valued at $86) BEXI Gold member discount 10% *15 participants required Register Now! Reserve your spot on the bus Join our 3-week Race-Prep Nutrition Program *Note: the above Event is subject to COVID-19 regulations.