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2019 – Own your Success

January 9, 2019 in , /by

Happy New Year! We’ve had a wonderful few days away camping in Bright, Victoria. Lots of outdoor activities and much-needed R&R. I always love to read a good book while on holiday – this year it was Michelle Obama’s ‘Becoming’.  A fabulous read – highly recommend! One key message that Michelle repeats in her book, and which totally resonates with me, is that: ‘failure is a feeling long before it’s an actual result’.   This got me thinking about our BEXI focus for 2019. If success is something we want – then we’ve got to own it. It’s about being consistent. Showing up. Creating positive routines. Every day. It’s about supporting others to succeed. Celebrating their achievements, because when we focus on the element of thriving, we all benefit. It’s about thinking big and believing that we can. It creates structure and a game plan, no matter how small the goals are. It’s about applying a positive mindset.  Embracing change. Sharing information. Lastly, it’s about showing gratitude.  For our friends and family who support us. The challenges we face. More appreciation brings more gratitude. Which in turn brings more success into our lives. Our wish for 2019 is for you all to succeed in whatever you set your hearts on.  We will be there to support you every step of the way. We’re inspired, we’re excited and we cannot wait to get started, Yours ‘ready to rock 2019’, ~ Debbie & Team BEXI  xoxo

Membership Packages – Q&A

December 10, 2018 in /by

Will I be locked into a contract or committed to a period? You are not locked into any contract – you can state when you would like to start or stop your membership. We do however require 2-weeks notice when you wish to stop your members. (Unless you tell us upfront when setting up your membership.) Can I adjust my membership option? Move from Silver to Gold membership or visa-versa? Yes, of course. You are able to change your membership options based on your needs at the time. This will be amended on your direct debit. What options are available in the school holidays? There will always be training in the holidays – across running and strength. Which service provider do you use to process your member direct debits? We use Ezidebit – Australia’s number one non-bank payment provider. Are there any costs in setting up a direct debit? There is a one-off admin fee of $2.20 per person, plus a monthly transaction fee of $0.99c. These fees will be forwarded to yourself when setting you up via Ezidebit. Are there any costs if payment does not go through? A failed payment fee of $14.80 will be charged if payment fails. Please try avoiding a failed payment – we hate seeing money go down the drain. How do I get started? You will be sent an email containing an online e-form to be completed – after which, your payments will be activated on Ezidebit.   If you have any additional questions, please contact Debbie Solms on 0400 455 151.

Orange Running Festival: 3 March 2019

November 26, 2018 in , /by

Join us for a wonderful weekend away in the renowned food and wine region of Orange. Enjoy the stunning autumnal colours and cool climate as we take part in the Orange Running Festival – a scenic, fast, undulating run course. The 2019 Orange Running Festival offers a fabulous event catering for all ages and abilities – from the 2km dash for kids, to the marathon distance for the more experienced runner. The country atmosphere from the friendly local community, makes this event very inviting and super-friendly. We love it! About the Program Our 11-week program focuses on the Half-Marathon distance, commencing Mon 10 Dec 2018. You will receive an online periodised training program via Training Peaks, which will be updated on a weekly basis. This will enable us to provide individual plans that best suits your needs and goals. We train together as a team, as this offers encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies.  Starting with building a solid foundation, we then incorporate strength, speed and endurance training into the mix. Our goal is to ensure you are at the start line in peak form, ready to achieve your personal goal. New this year! You choose the number of weekly coached sessions you would like to attend – based on your availability. From interval sessions, tempo training, long runs, strength & conditioning, pilates, yoga and much more.  As a recommendation, we encourage you to attend a minimum of 3 x coached weekly runs sessions – as this will keep you focused, injury free and progress your cardio fitness. You can then choose any additional coached sessions to complement your run training. Recommended Weekly Training Schedule Mon: Strength – to build muscle strength and to protect your joints from injury Tue: Run Intervals – to develop aerobic capacity, speed, strength & stamina on the run Wed: Foundation run (own training) – to develop aerobic capacity, enduring and running efficiency Thu: Run Tempo – to develop aerobic capacity, speed, strength & stamina on the run Sat: Long Run – to build running endurance, strength & stamina Choose additional coached training sessions based on your availability.  What is included? 11-week online periodised training program Wide range of face-to-face coached sessions Mental skills and strategies Race nutrition and recovery Race tactics and guidance Monthly face-to-face program review meetings Analysis and feedback on training data Race weekend logistics Motivational support Access to private online forum Membership of a supportive, like-minded Community What is excluded? Race entry fee BEXI technical race singlet About our Coaches Our qualified coaches bring a vast level of experience in the sport of endurance running. Between them, they have completed ultra-marathons, marathons, half-marathons, trail marathons and much more. Your Investment Options Our GOLD Membership of $50 per week will give you access to all the above, plus additional unlimited weekly group training. Alternatively, our Race-FIT Membership of $42 per week total ($462) will give you access to 3-weekly run sessions (Tues, Thurs & Sat) across the 11-week program. View our full list of membership package options. Save the date – training starts Mon 10 Dec 2018 

BIG Husky Triathlon Festival – 22-24 Feb 2019

October 11, 2018 in /by

The ‘Big Husky’ Triathlon Festival has become one of Australia’s most loved events. As the second largest triathlon event in the southern hemisphere – attracting 5,000+ fabulous athletes – Huskisson comes alive with a festival of fun, fitness and friendships.  The festival offers a variety of races over the weekend, from Super-Sprint to Ultimate distances. There is even the Miniman race for the kids (7-11yrs), plus ocean swims, fun runs and aquabike. A weekend packed with sporting activities!  About the Program Our 16-week Tri-FIT program starts on Mon 5 Nov 2018.  It is based on 4 x weekly coached group sessions* and 2 x weekly individual training sessions. The program will be adjusted based on your race distance – Sprint, Classic or Ultimate. (* Total number of group coached sessions may vary on certain weeks) All athletes will receive their own training plan sent to you each week via Training Peaks. This plan will be customized to accommodate your lifestyles – so that you are able to balance family, work and training commitments. Special Base Training We are also offering a special 3-week Tri-FIT base training program, to gear you up ahead of the main 16-week program. This base training starts on Mon 15 Oct 2018 and will include 3 x coached weekly sessions – strength, run intervals and indoor bike. A great opportunity to build you base fitness and ahead of the main program. About our Coaches Our coaches are qualified across the sport of triathlon – swim, bike and run. Each coach has substantial experience in competing in triathlons (from Standard to Ironman distances) – as well as representing Australia at the Ironman World Championships in Kona, and ITU Age-Group World Championships. Weekly Training Schedule Monday Strength – to build improved muscle strength and to protect your joints from injury Foundation Bike (own training) – to develop aerobic capacity, endurance & cycling efficiency Tuesday Run Intervals – to develop aerobic capacity, speed, strength & stamina on the run Wednesday Bike Turbo Intervals – to develop aerobic capacity, speed, strength & stamina on the bike Thursday Swim Squad (own training) – to develop aerobic capacity, speed, strength & stamina in the water Friday Long Run (own training) – to build running endurance, strength & stamina Saturday Long Bike Ride* – to build cycling endurance, strength, stamina & confidence on the open roads Brick Session (later in program) – to build aerobic capacity for running directly off the bike Open Water Swim* – to build aerobic capacity, endurance, efficiency & confidence in the open water (* there will be a total of 5 x coached bike rides & coached open water swim sessions) Sunday REST DAY What is included? 16-week online training program 52+ total coached sessions 14 x coached indoor bike turbo sessions (studio) 14 x coached outdoor run sessions 5 x coached outdoor bike sessions 5 x coached open water swim sessions 14 x coached strength training sessions Mental skills and strategies Race nutrition and recovery Race tactics and guidance Monthly face-to-face program review meetings Analysis and feedback on training data Race weekend logistics Motivational support Access to private online forum Membership of a supportive, like-minded Community What is excluded? Swim squad training – you are encouraged to join your own local swim squad Additional open water swim sessions – you are encouraged to join Shelly Swim Club for a weekly outdoor swim on Sun 8.30am Additional long bike rides – you are encouraged to join Northern Suburbs Triathlon Club (NSTC) on Sat 6.30am Race entry fee BEXI Tri-Suit (optional) – orders must be placed by Fri 14 Dec 2018 Note – there will be no coached sessions during Christmas Holidays (24 Dec to 5 Jan 2019) – your program will be updated with individual training sessions Investment Options Tri-FIT Package: 16-week (5 Nov to 24 Feb 2019) $50 p/week across 16-weeks Payable in 4 x $200 monthly payments Payable in full – $800 Based on 12 x triathletes Tri-FIT Base Training: 3-week (15 Oct to 2 Nov 2018) Add an additional 3 x weeks of base training 9 x coached sessions (3 x strength | 3 x run intervals | 3 x bike turbo) $46 p/week across 3-weeks Payable in full – $140 Tri-FIT plus Base Training Package: 19-week (15 Oct to 24 Feb 2019) $50 p/week across 19-weeks Payable in 4 x $235 monthly payments Payable in full – $940 Based on 12 x triathletes ➡ Register Here   “Ironman 70.3 Sunny Coast was a challenging race. I looked at the ocean that morning and the big challenge ahead and felt excitement.  I wasn’t the same hesitant woman as last year.  I swam through a rough ocean, rode a bike through the rain and ran for a long time.  When not long ago, that was all a dream for me.  I still smile when I think of that day.  It has changed my perspective on myself, my capabilities and life.” Sandra Gallo (Ironman 70.3 Sunshine Coast 2018)

Term 4 Summer Bundles

October 4, 2018 in /by

Term 4 is about to kick off and we’re super-keen for you to join us in getting fit ‘n’ healthy. So…. we’ve bundled a selection of ‘Term 4 Summer Bundles’ to get you going!   GOLD Summer Bundle GOLD Bundle 1 GOLD Bundle 2 Unlimited Weekly Sessions Includes all weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance. Plus exclusive Stretch & Mobility.  Two Weekly Sessions Includes 2 x weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance. Plus exclusive Stretch & Mobility. Spring Wellness Program 2 x Nutritionist Consultations 2 x Body Composition Tests Weekly Meal Plans Weekly ‘Health Spotlight’ videos Weekly Holistic Practices Weekly Mindset Tips Weekly Online Support Access to Private Forum Spring Wellness Program 2 x Nutritionist Consultations 2 x Body Composition Tests Weekly Meal Plans Weekly ‘Health Spotlight’ videos Weekly Holistic Practices Weekly Mindset Tips Weekly Online Support Access to Private Forum Full Cost – $750 Monthly – $250 (x 3) Weekly – $75 (x 10) Full Cost – $690 Monthly – $230 (x 3) Weekly – $69 (x 10)   SILVER Summer Bundle SILVER Bundle 1 SILVER Bundle 2 Unlimited Weekly Sessions Includes all weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance. Plus exclusive Stretch & Mobility.  Two Weekly Sessions Includes 2 x weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance. Plus exclusive Stretch & Mobility. Spring Wellness Program – Online All the above MINUS 2 x Face-to-Face Nutritionist Consultations and 2 x Body Composition Tests. Spring Wellness Program – Online All the above MINUS 2 x Face-to-Face Nutritionist Consultations and 2 x Body Composition Tests. Full Cost – $570 Monthly – $190 (x 3) Weekly – $57 (x 10) Full Cost – $510 Monthly – $170 (x 3) Weekly – $51 (x 10)   BRONZE Summer Bundle BRONZE Bundle 1 BRONZE Bundle 2 Unlimited Weekly Sessions Includes all weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance.  Two Weekly Sessions Includes 2 x weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance. Full Cost – $540 Monthly – $180 (x 3) Weekly – $54 (x 10) Full Cost – $480 Monthly – $160 (x 3) Weekly – $48 (x 10) A healthy lifestyle not only changes your body, it changes your mind, your attitude and your mood.   If you would like to take advantage of any of the above bundles, please contact Debbie Solms.

Learn to Run 5km this Summer

September 19, 2018 in /by

It’s light in the mornings, the temps are warmer – a great time to start moving, be active, get energised and head outdoors. As I was preparing to write this blog post, I googled images for a ‘Mature Woman Runner’. (At 51yrs old, I consider myself mature.)  The image above popped up, which got me interested. Harriette Thompson completed the Rock ‘n’ Roll Half Marathon in San Diego last year, in a time of 3 hours, 54 minutes, 16 seconds. She became the oldest woman to ever finish a half marathon. Harriette was 94yrs old! This is truly inspirational! To think that at the age of 94yrs, this lady is still making the most of life. Wouldn’t you want to be like Harriette? “Mummy you’re fat!” Another inspirational story is about our very own run coach, Andrea Drury.  Andrea’s fitness career started in her 40’s. Prior to that she was overweight, heavy smoker (20+ cigarettes a day), and never did a day of exercise! At 40 she ran her first distance of 50 yards for a taxi, and nearly passed out! At which point, her 5yr old son sat in the taxi, looked at her and said, “Mummy you’re fat and you can’t breathe”.  That was the start of her health & fitness journey – cigarettes went, exercise began, and feeling great followed. “Surround yourself with positive people on a similar journey to you, and you will achieve your goals.” Andrea Drury About the program Our latest learn-to-run program will give you the tools to achieve exactly that!  It is aimed at supporting women who are beginners or just getting back into running. Those who want to get active, lose weight and create a new healthy habit – which becomes part of your lifestyle. Our 8-week program is gentle and nurturing – starting at a low fitness base and gradually build you up to running 5km non-stop We meet weekly on Thursdays at 9.15-10.00am in Manly Vale Groups are limited to small sizes to ensure our coaches are able to give you their personal attention Sessions focus on running technique which includes stride, cadence, posture, foot position, breathing, and much more A few sessions will be filmed, so that we can guide you on how best to improve your running style We also explore running-related relevant topics such as mindset, nutrition, safety, gadgets, etc. Plus more! Our 5km-FIT learn-to-run program is MORE than just a running program – it is about getting active, getting fit, making friends, building confidence, joining a community and achieving a very special goal. We want to ensure you fall in love with running, so that it becomes a habit and part of your lifestyle. About our coach We are so excited to have the wonderful Andrea Drury lead our 5km-FIT learn-to-run program. Andrea transformed her life (see above) and is passionate to share her journey with you. Program details Thursdays weekly 18 Oct to 6 Dec 2018 – 8-week program Thurs 9.15-10.00 am Passmore Reserve, Manly Vale Cost: $200 BONUS! Free 4-week meal plan with shopping list “Running is a great way to keep your body fit and healthy but the best thing is, it really helps your mental heath – especially when running with an awesome bunch of supportive, happy people in the BEXI group.” Kate Power  

Summer Speedwork

September 18, 2018 in /by

Spring is in the air – the perfect time to head outdoors and focus on our running speedwork. No matter what type of runner you are (5km to marathoner), by adding speedwork into your training – not only will you will run faster, but also improve your overall running efficiency and economy. Speedwork is one of the most efficient methods for enhancing your athletic performance, which can help you achieve your PB on race day. “Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you!”  Paula Radcliffe, Women’s World Marathon Record Holder 2003 (2:15:25)  How does speedwork make you faster? Activates your slow-twitch muscles which increases your aerobic capacity Increases production of myoglobin which improves the transport of oxygen to muscles for energy Adapts your body to store more glycogen which is beneficial for longer runs Develops fast-twitch muscles which improves running economy About the program Our 8-week Summer Speedwork program consists of 2 x weekly training sessions – Tuesdays and Thursdays (fully booked!) NEW! We have just added an additional Saturday weekly session, 8-9am Each one hour session will consist of various interval sessions – fartleks,  pyramids, alternators, ascending/descending ladders, fun games and much more Sessions will focus on key running techniques to improve your running efficiency and reduce the risk of injury We will video your running style so that we can suggest ways to improve your technique A beep test will be used to monitor and track your progress – at the start, middle and end of the program (we all love the beep test!) At the end the 8-week program, we will join our parkrun friends to achieve our new 5km PB Benefits of speedwork Builds overall strength Reduce risk of injury Improves running economy Strengthens bones, tendons, fascia, and ligaments Burns more fat Extends anaerobic endurance Improves balance and proprioception Run faster! About our coach We are so excited to have the wonderful Andrea Drury lead our Summer Speedwork program.  Andrea’s fitness career started in her 40’s – when her 5yr old son said “Mummy, you’re fat and you can’t breathe!” That was the start of her health & fitness journey. She transformed her life – changed careers, became a group fitness instructor, personal trainer, swim coach, run coach… the list goes on! “My goal is to help others turn the IMpossible, into I’m possible.”  Andrea Drury Andrea has a string of achievements – the most recent being crossing the finish line at the Ironman 70.3 in Sunshine Coast. This was to celebrate her 50th birthday (as you do!). Program details Tuesdays and Thursday – 16 Oct to 6 Dec 2018 — fully booked! 6.00-7.00am 8-week program Long Reef, Collaroy Limited to 16 members $340 for 16 x sessions (across 8-weeks) Special! $440 for additional weekly strength training – 24 x sessions (across 8-weeks) NEW! Saturday-only session  Saturday 20 Dec to 8 Dec 2018 8.00-9.00am 8-week program Jamieson Park, Narrabeen Lake Limited to 12 members $200 for 8 x sessions Special! $340 with additional weekly strength training – 16 x sessions (across 8-weeks) “When I run, I feel good. My mind feels good. I sleep in a free way, and I enjoy life.”  Eliud Kipchoge, Men’s World Marathon Record Holder 2018 (2:01:39)  

FIT-TO-BE Program

August 30, 2018 in , /by

  Our FIT-to-BE program was borne out of the desire to support women who want to become fit, healthy and happy.  The name FIT-to-BE suggests becoming fit… to be who you want to be. To be healthy… to be active… to be happy! If you’re a woman who has lost your exercise mojo, or looking to rebuild your fitness after having a child/children – we will support you in your journey to being fit, healthy and happy. You don’t need to have exercised much, own fashionable gym wear, or organise a baby sitter – just turn up to each session and we will do the rest. About the program Our 8-week program will inspire you to learn to love exercise again. To find your mojo and feel supported in the barriers you might have to fitness and nutrition. Each week we will meet at a different location in our beautiful northern beaches backyard and do 45 minutes of exercise to develop strength, cardiovascular fitness, but most importantly make you feel happy and connect with like-minded women.  We will chat, laugh, share stories and catch up for coffee after we finish. About our Coach Our coach is the gorgeous Emma Just – mum-of-three, wife, nurse, runner, triathlete… and simply the most humble, beautiful, kind and accomplished lady around. Emma started competing in Triathlon after the birth of her second daughter, where she progressed to competing in the World Champs in Kona (the ultimate accolade in the world of triathlon). But if you did not know this, Emma would not mention it.  Be sure to read her full bio. “I’m really passionate about the importance of women’s health and well-being. Feeling nurtured and being part of a community and finding something that makes you love being active is vital in changing your life to be fit, strong and happy.”  Emma Just Program details: Tues 16 Oct to Tues 4 Dec 2018 (8-weeks) 9.30-10.30am $160 for 8-week program Limited to 10 x FIT-to-BE women What to bring: Yourself Your child (if you have one) Current runners that you use for walking/running Gym tights/leggings Short-sleeve t-shirt/running shirt Sun visor/hat Sunglasses Bottle of water (for child as well) Lots of enthusiasm and a big smile Money for coffee afterwards We believe the greatest gift you can give your family and the world is a healthy you.     

Spring Wellness Progam

August 21, 2018 in /by

Our Spring Wellness Program is designed to help you learn about the key aspects of a lifestyle that will have a huge impact on your health and wellbeing – leaving you feeling Healthy, Happy & Connected.   “I believe that when we are healthier, we are happier because when we feel better, we live more.” ~ Dr Chatterjee, Star of the hit BBC One series ‘Doctor in the House’   This 6-week program will take you on a journey of education and inspiration as we share our knowledge and expertise in supporting you improve your overall health. We will be offering you daily lifestyle practices to support your journey towards a Healthy, Happy & Connected life.  This will include a toolbox of practical resources which will help you take control of your day-to-day wellbeing. We have teamed up with top qualified Naturopathic Nutritionist, Tamara Madden (Mad on Nutrition), to provide you with the knowledge and tools to support an ongoing Healthy, Happy & Connected relationship with food.  Our goal is to empower women to make conscious choices about living a healthy lifestyle on a daily basis. What is included in the program? 2 x face-to-face Consultations with qualified Naturopathic Nutritionist to discuss your individual nutrition goals (Balgowlah) 2 x Body Composition tests – one at the start of the program and one at the end, to compare the changes Weekly ‘Spring’ meal plans and shopping lists – family-friendly and easy to prepare Weekly ‘Spring’ recipes – breakfast, lunch, dinner & healthy snacks Weekly ‘Health Spotlight’ – educational videos from qualified Naturopathic Nutritionist Weekly holistic practices – including meditation, self-care, sleep, exercise, relaxation, ‘day-free’ detox options Weekly mindset tips for encouragement and support throughout the program Weekly online support & FAQ from Naturopathic Nutritionist Access to private online forum where you will be supported to live a Healthy, Happy & Connected life Additional Bonuses! Weekly Stretch & Mobility class – exclusive to Spring Wellness Program members (Fridays 6.00-6.30am) Guest ‘Spotlight Speaker’ – leading holistic teacher who will share techniques about a particular holistic tool to support a Healthy, Happy & Connected life Benefits of the Program Improve self-esteem & confidence levels Balance anxiety and stress levels Control weight challenges Improve gut health | irritable bowel syndrome Sleep better and regain energy Lower blood pressure Improve immune system Support busy lifestyles Who is this suitable for? Women looking to establish a Healthy, Happy & Connected lifestyle Women who struggle to maintain a healthy relationship with food Women who need support and guidance through the maze of ‘healthy’ food choices Women who are busy and need a weekly family-friendly meal plan, with shopping list Women who need the discipline and motivational support to stay on track Women who need the accountability of a fabulous supportive community Women who are looking for stress-free meal times suitable for the whole family Why participate? Hear from our past attendees…   Importance of meal plans “I have absolutely loved the food! I’ve learned that I need to plan my meals, especially lunch and snacks. If I’m disorganised with these my day goes pear-shaped (or worse!).  This has been the longest I’ve gone without Cadbury (and we’ve been very good friends in the past!). I’m going to keep up the meal plans and prep and all those recipes will be added to the repertoire.” ~ Kym Gray Enjoy cooking again “Who knew for the first time in my life I would be taking lunch to work every day, drinking more water, cutting the carbs, cutting the afternoon coffee, no bananas, alcohol (mostly) one night a week. The best, most unexpected thing, was enjoying cooking again and trying new things. Mostly loving having the kids help out, and also getting a real kick out of seeing and learning from all of you.” ~ Kate Blix Support from group “The program has re-energised our meal plans & provided some much needed motivation to get more organised for my lunches (& food over the weekend) and to make more home cooked lunch box food for the kids. There have been so many meals that will go into our repertoire moving forward. I have loved knowing that the group were there to support me & keep me motivated.” ~ Kaye Chan Registration Register today and secure your special ‘Wellness’ offer – only $63 per week: One-off payment of $380 –  Register now! Two-instalments of $195 – Register now! Or take advantage of our Term 4 Summer Bundles, should you wish to mix ‘n’ match our Term 4 programs.

Women’s Indoor Cycling

August 15, 2018 in /by

Our indoor cycling has proved a huge hit for our BEXI triathletes during the winter months. A session on the indoor trainer is time-efficient, giving you more bang-for-your-buck!  To support your cycling fitness, we are offering a 5-week Women’s Indoor Cycle-FIT program to get you in peak shape for summer. Improve your aerobic and anaerobic strength & conditioning, as well as enhance your stamina Program details: Weds 29 Aug – Weds 26 Sept 2018 Thrive Narrabeen, 6-7am $120 for 5-week program Limited to 10 x members (only) What to bring: Your bike (in working order) Bike computer/watch (if you have one) Bike shoes Towel Water bottle Fully Booked! Bookings closed.