BEXI Ambassador 2016

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Every now again a very special person comes into our lives. Someone who is kind, caring, supportive, inspirational and completely selfless. This person always makes time for others and the epitomise our BEXI values to the very core.

BEXI Values
  • Passionate with a contagious energy and enthusiasm
  • Encourages others to do their best
  • Creates a fun and inspiring environment for those around them
  • Recognises and nurtures the potential in others
  • Celebrates every victory – no matter how big or small
  • Determined and motivated to achieve their own goals
  • Makes time for others
  • Embraces every opportunity that comes their way
  • Share’s the BEXI love!
BEXI Ambassador Award

We are thrilled to announce a very special award for this person – the BEXI Ambassador Award. This award will be awarded to one special person — someone who embraces our values and lives our lifestyle.  The winner will be entitled to one year’s free training with Beauty of Exercise – including running, triathlon & swimming programs.

BEXI Ambassador 2016

The winner for of our BEXI Ambassador 2016 Award goes to the gorgeous Felicity Douglas. Felicity lives and breathes our BEXI values. She is a busy mum of four, operates a successful business with her hubby, runs a farm in the country (with horses, alpacas, quad bikes, motorbikes, etc),  and still makes time to meet for training 3-4 times per week. Conquering goals all the way – half-marathons, triathlons, bike rides and more. Felicity is an outstanding role-model to her family – they attend parkrun regularly, team up for family fun-runs, triathlons, half-marathons and cycle rides. All this on top of their school sports.

Felicity, we are incredibly honoured to have you part of our BEXI Team and are proud to award you our first BEXI Ambassador Award for 2016. Huge congratulations!

Felicity

 


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Achieving the Impossible

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Last Saturday our Tri-FIT team embarked on the final stage of their 12-week triathlon training journey – the Diamond Women’s Active Festival in Penrith.  The conditions were almost perfect – apart from the smokey air from the back-burning. Nervously the girls entered transition to set up their bikes… then it was race briefing… and next, the long walk to the swim start…

One of our team member’s captured the journey beautifully…

If someone would have told me I would compete in a triathlon a few years ago, I would have smiled and told them that they were dreaming. I guess I am in their dreams now, as I officially did my first Sprint Triathlon (750m swim, 20 km bike and 5km run) last Saturday, 7th May 2016.

It started 12 weeks ago as I wanted to learn to swim the real Ozzie freestyle, and enjoy running and cycling with a team. From learning to bubble in the ocean pool, to doing a few 50m laps in the early days, to doing 750m in the race, was a beautiful and challenging journey. Not to forget our interval training in the dark, early mornings – to conquering hills on the bike without understanding how the gears actually work (and I am Dutch!).

I had been hesitant to commit and register for the sprint distance, as I doubted my ability. But with the support from my amazing team mates and coaches who believed, inspired and motivated me – I was encouraged to sign up for the big one (the sprint), instead of the shorter option.

And yes everybody was right. It was more than possible and they were not dreaming – I was dreaming.  Achieving the impossible is just possible by just believing and doing it.

Plus keep on smiling!

 

Monique Manse
Sprint Triathlete
May 2016

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Celebrating Success – ‘I can and I will’

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Each term we recognise our Beauty of Exercise (BEXI) members for some awesome achievements over the past term. Success with their goals, committing to training, motivating their BEXI buddies, inspiring others, embracing a new way of life, etc.  We had a long list of members who were pretty awesome in Term 1, but the ones below really stood out:

  • Kristin Prescott – for embracing our January Challenge with her meticulous meal planning, organising her kitchen, preparing healthy meals for her family and embracing a healthier lifestyle. It didn’t end there! Kristin then went on to lead our BEXI Trekkers in the 55km Coastrek event, from Coogee to Balmoral.  As Team Manager, she planned the team’s weekly training, managed the logistics, motivated the team and got them all across the finish line – in one piece (with a few tears at the end!).
  • Katja Wong – for committing to our Meditation Program. Katja made it a priority to balance her busy life  by attending a weekly meditation practice. In addition to this program, Katja also earned recognition by working so hard at our Run-FIT intervals sessions every week. Not only by encouraging her buddies, but also pushing herself to achieve her targets (& beat her buddies!)
  • Kate Blix – for being so focused on her 5km-FIT program. Kate was incredibly supportive of her BEXI buddies that joined her. She forged a special bond with her 4-Amigos, who met up weekly training runs and strength sessions (which also extended to weekly breakfast/coffee catch-ups!).
  • Katie Jacka – for achieving great success with her first half-marathon, having recently completed her 5km-FIT program. Katie committed to her Canberra Half-Marathon Race-FIT program and stayed focused throughout her 12-week journey – often making the time to support her BEXI buddies.
  • Amie Wallace – for completely stepping out of her comfort zone and committing to our new Tri-FIT program.  Amie has been passionate about her training, she inspires her team, is always positive and attends all her training sessions. One that truly stands out is when Amie made a solo-appearance at her swimming training session in the pitch dark (before the clocks changed). She was the only person in the pool… in the cold, dark. Totally deserving of the recognition.
  • Melanie Spong – deserves a huge applause. After completing her 5km-FIT program, Melanie went on to conquered the Coastrek, her first (secret) 10km race in Canberra, and recently her first half-marathon training run. She is an absolutely achiever and has inspired all those around her. Each week we see a different person before our eyes.

In addition to celebrating the above BEXI buddies, we also recognised a few other members for being true BEXI role models to our younger generation and leading by example:

  • Felicity Douglas – for signing up Team Douglas to every sporting event in NSW!  Running, swimming, cycling, triathlons.  This is on top of their school and club-sporting activities. Super-team!
  • Tiffany & Steve Crosby  – for engaging their kids to participate in various running events (Sun Run, parkrun), kids-triathlons and regular ocean-swims with the Bold & Beautiful pink caps.
  • Ralf Huebenthal –  for inspiring his kids to do the weekly parkrun. They have become regulars and are love getting their dad to chase them around the course.

Lastly, special thanks to our BEXI chief of operations – Liza Dukino. Totally embedded in our BEXI community, Liza is the one who has orange flowing in her blood. From planning events, to finalising marketing, to chasing invoices, to cheering from the sidelines, to being our anchor. Thank you gorgeous lady, you are one-in-a-million and we love you to bits! Can’t wait for Baby-BEXI to make an appearance.

An absolutely outstanding Term 1 – with an absolutely awesome team. Thank you for the privilege of sharing these journeys with you.

PS: Stay tuned for the announcement of a very special recognition award – more to come soon.

Debbie Solms
Beauty of Exercise

 

We would also like to say a BIG THANK YOU to our partners for sponsoring our prizes!

Pace+Athletic+Logo  Avanti    Illie_Home

Exercise and the F-word

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On Tuesday morning I found myself engrossed in a conversation on ABC 702 between Wendy Harmer and Martha Lourey-Bird (Exercise Scientist), discussing family fitness (conversation here.)

So many families are embracing sedentary lifestyles these days – watching TV, playing computer games, glued to their iPhone’s – which is causing heaps of health and social issues.

It was great to hear Martha’s views about the importance involving kids when it comes to choosing activities and how to focus on the positives when it comes to exercise.

For kids/teenagers who are wired to their screens, a great idea is to head to the park and play some touch footie, cricket, soccer, hockey, netball, etc. Or another suggestion, which I thought was awesome, was to get them involved in training for an event with you. Make it a joint challenge – enter a charity event, fun run, parkrun. Not only will this give them a sense of purpose, but the training will stretch over a number of weeks, which will enable them to get into a routine.

Children are great imitators, so give them something great to imitate

The benefits of training as a family are vast – physical health, mental health and also bonding the family. If you have traditionally chosen a sedentary option over the weekend (i.e. watch sport on TV), why not make a small change and try something active – take the dog for a walk, ride your bikes around the lake, meet friends in the park for a walk. Setting positive lifestyle patterns is so important.

Our values at Beauty of Exercise is always FUN! Whatever we do, we make sure to have fun. If it’s getting up in the dark, running up hills, chasing our buddies around the lake – it’s all fun! And the key thing with having fun is to surround yourself with like-minded people to have fun with.

So, the moral of the F-word — always keep it FUN! And remember, your children become what you are… so be what you want them to be.

Debbie2
~ Beauty of Exercise

Special Partner Offer

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Alone we are smart, together we are brilliant!

I am a huge fan of working with our local community to offer a service that exceeds your demands. Which is why we have joined forces with our buddies at Active Lifestyles to offer you a special ‘Partner Offer’ package that includes a combination of run sessions (Beauty of Exercise), and strength/conditioning sessions (Active Lifestyles).

This is a great opportunity to progress your running with additional strength & conditioning training; and progress your strength training with additional running training.

Who are Active Lifestyles

Active Lifestyles are a boutique gym based in Collaroy Beach – they are committed to offering a range of fitness classes to support our Beauty of Exercise (BEXI) athletes. Marcel Soares, owner of Active Lifestyles, has an in-depth knowledge of the body and is passionate about working with athletes to build strength, recover from injuries, condition bodies, lose weight and much more.

Partner Offer Package

20 x Running Sessions with Beauty of Exercise
10 x Strength & Conditioning sessions with Active Lifestyles
Valid for 10-week Autumn Term (26 Apr – 2 July 2016)
$300 (vs $400)

Take Advantage!

This offer is available for the next 4 weeks – expires 20 May 2016. Take advantage today and benefit from the expertise of quality coaches.

Our Autumn term (Term 2) starts on Tues 26 April – register today!

City2Surf 2016

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Join us for the WORLD’s largest fun run – the City2Surf 2016. The legendary 14km race starts in Hyde Park, passes through the beautiful Eastern Suburbs of Sydney, and finishes at the world famous Bondi Beach. A must for your race calendar – Sunday 14 August 2016!

Training

Our 10-week training program, starting on Sat 4 June,  is open to all abilities with the aim of getting fit, strong and ready to conquer Heartbreak Hill.
Each program is based on 3 x quality runs per week – these sessions are targeted to suit the whole group:

Tuesday 06:00-07:00am
Low intensity base run to build a solid cardio fitness base.
Thursday 06:00-07:00am
Mixture of strength and power intervals, incorporating hills – to build speed and power.
Saturday 10:00-11:00am
Endurance run, focusing on building up the distance so that we can comfortably complete the 14km course.

What is included?

  • Periodised 10-week training plan based on achieving your 14km distance
  • Individual training program delivered via Training Peaks
  • Face-to-face coached group session for three quality runs (speed, strength and endurance)
  • Analysis and feedback on training data
  • Goal setting
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Race weekend logistics
  • Motivational support
  • Access to private Facebook page
  • Membership of a like-minded Community
  • Discounted BEXI race singlet

What is cost of the training program?

  • 14km Race-FIT Package – 2 x $150 ($300)

What is excluded?

  • Race entry fee
  • Travel & logistics

Be part of this iconic race – register to train with us today! 

Let running become your ‘happy pill’

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Running MentalI have been a runner for many years. It has helped me through many ups and downs. Relationship break-ups, moving countries, losing my job, making friends… and then meeting my gorgeous husband (luckily a runner too!).

Running has given me the opportunity to manage the huge number of stresses in my life and allow me to feel confident about myself. So when I hear of people embracing running as their ‘happy pill’, I truly get it!  The psychological benefits far outweigh the physical benefits of running. Which is why so many women are lacing up their trainers and hitting the paths/trails.

With so many mental and physical benefits, let running become YOUR happy pill.

Top 5 health benefits of running
  • Maintain healthy weight
  • Strengthen muscles, ligaments and joints
  • Prevents heart disease, stroke and diabetes
  • Builds strong bones – decreasing risk of osteoarthritis
  • Lowers blood pressure, raises good cholesterol, boosts immunity system
Top 5 psychological benefits of running
  • Controls depression
  • Manages stress
  • Improves self-esteem
  • Manages fatigue
  • Achievement of achieving a goal

I was never ‘taught’ to run in my early years. In fact, I was a firm believer that you could not change your running style. I was SO wrong! 360 degree turn later, I can now confidently say that running can indeed be taught. Once you have the tools and knowledge, you can embrace proper running technique. And so begins your love affair for running.

What is covered in our 5km-FIT learn-to-run program?
–  Assumes a low fitness base
–  Progresses slowly and steadily
–  Alternates between walking and running
–  Focuses on correct technique – running style
–  7-10-week structured program
–  Supportive private on-line community
–  Explore important topics relating to running, i.e. shoes, safety, injuries, more

Running shows the mind who’s boss.

If you’ve ever thought about running, let this be your sign. We would like to invite you to join us for a FREE taster session to show you the benefits of running.  We have had over 100+ women complete our learn-to-run program and who are now running on a regular basis. Some have even gone on to run half-marathons and marathons. This could be you.

Are you ready to take the next step?

Click here to register for our FREE taster session 


~ Debbie Solms | Beauty of Exercise

Get Hatched or go Bad!

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We’ve had a booming start to 2016 – and pretty soon our first term is going to be over. Boom, just like that! Which is why the topic of our blog is so timely.

 

“We cannot go on indefinitely being just an ordinary, decent egg. We must be hatched or go bad.”

 

What does this mean?

In order to progress, we need to change.  We all love our day-to-day routines – wake up,cup of tea, breakfast, kids to school, head to work… etc. But if we all lived our lives following the same status quo… well, guess what?! We are going to get what we’ve always gotten – fact!

My story

Heading into 2016, my life was pretty hectic. Running a business, prioritising family, moving house (stress!), focusing on health/fitness… the list was endless. Whilst I was trying to advocate a balanced lifestyle… I was the one running ragged. My head was deep underground (or Facebook rather) and the important things in life were passing me by. I needed to take control and make some changes.

Affecting change

Change is hard! Especially when it comes to taking a step back from something that you have loved and nurtured for over 5yrs. Our BEXI community means the world to me – it is my second-family. I have forged some incredibly deep and meaningful friendships. But I knew that I needed to take a step back in order to progress forward.

Running is my passion – I live it, I breathe it, I love it!  This is going to be my main focus moving forward. Coaching beginner runners; athletes training for half-marathons/marathons/ultras; and writing on-line programs for those who have their own personal goals.

Triathlon is my other passion – there is something really special about this sport. I am going to be partnering with recognised coaches to coach beginner triathletes – Sarah Anne Evans & Sue Bennett. Building confidence across the three disciplines (swim, bike, run), progressing to sprint/olympic and eventually long course distances. We will also be writing on-line programs for those who have their own personal goals.

Strength & conditioning classes are the key change. These classes will be relocated to our partner, Active Lifestyles, Collaroy. Marcel Soares is a recognised Holistic Coach & Exercise Specialist. He has a wealth of experience, particularly with athletes recovering from injuries. I feel truly confident that my BEXI athletes will be extremely well cared for by Marcel and his team.

What next?

Our Summer term comes to an end this Friday (8 April), we will have a short break over the school holidays and then reconvene on Tues 26 April for our Autumn term. In the meantime, our Race-FIT and Tri-FIT athletes will continue training for their upcoming races. On Sunday we will be cheering our BEXI runners taking on the Canberra Half-Marathon — go team!

On signing off, I want to say a heartfelt thanks for all your support over the past 5yrs. I’m feeling energised and excited about the upcoming new term and look forward to supporting you little by little, until a little becomes A LOT!

~ Debbie Solms ✘
   Beauty of Exercise

 

 

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Tri-FIT

Crib Sheet on which program to choose

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We know it can be overwhelming deciding which is right program for you, so we’ve summarised a crib sheet below highlighting the benefits of each program. This will make choosing the right program a whole lot easier ✔

 

5km-FIT

  • Our flagship learn-to-run program
  • Gentle, nurturing program
  • Gets you moving from walking to running
  • Teaches ‘how-to’ run techniques
  • Great for mental health

Race-FIT

  • Achieve a goal/dream (21k | 42k | 60k)
  • Structured training program
  • Surrounded by like-minded friends
  • Teaches ‘how-to’ pursue a dream
  • Support every step of the way

Tri-FIT

  • Supports novice triathlete
  • Face-to-face coaching for all three disciplines
  • Structured training program
  • Teaches ‘how-to’ combine all three disciplines
  • Surrounded by like-minded friends

Run-FIT

  • Better results in less time
  • Improves your ability to distribute oxygen to muscles
  • Makes you physically & mentally stronger
  • Teaches ‘how-to’ push through discomfort
  • Reduces injury

Strength-FIT

  • Improves overall body strength
  • Reduced risk of injury
  • Valuable cross-training for running
  • Teaches ‘how-to’ condition body
  • Group training in a fun environment

Swim-FIT

  • Improves swim efficiency
  • Focuses on breathing under water
  • Corrects stroke rate & consistency
  • Teaches ‘how-to’ be confident in the open water
  • Support from a passionate coach

Meditation

  • Restores calm to our busy lives
  • Helps reduce stress
  • Develops confidence
  • Teaches ‘how-to’ embrace a meditative state
  • Improves relationships with those we care about

You-FIT

  • Individual training plan for key goal
  • Training structured around personal needs
  • Flexibility to train on your own
  • Regular analysis and feedback from coach
  • Support for motivated community

Australian Running Festival 2016

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Our first coached program of the 2016 season is the Australian Running Festival in Canberra on 9th-10th April 2016.  We love this race – Canberra offers cooler temps, autumnal colours, iconic buildings, great atmosphere and an awesome course.

 

We’ve planned three training programs for this event:

Distance Program Duration # Coached Sessions Starts
42km | 50km 16 weeks 32 sessions 19 December 2015
21km 12 weeks 24 sessions 16 January 2016
10km 10 weeks 20 sessions 30 January 2016

Training

Our programs are prepared in blocks and provided via Training Peaks. This allows us to provide individual plans that best suits your needs and goals, as well as giving us the feedback and analysis tools we need. You will be able to log your workouts, analyse your pace, heart rate, power and other useful performance data.

Each program will be based on 3 x quality runs per week and 2 x cross-training sessions. We will meet twice p/week to train as a team – endurance run (Sat) and interval training (Tue). The additional tempo run will be done at a time that is convenient to you.  All our training is done in a friendly, supportive and encouraging environment.

What is included?

  • Periodised training plan based on your distance (10-16 weeks)
  • Face-to-face coached group session for two quality runs (endurance run and intervals)
  • Analysis and feedback on training data
  • Goal setting
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Race weekend logistics
  • Motivational support
  • Access to private Facebook page
  • Membership of a like-minded Community
  • Discounted BEXI race singlet

What is excluded?

  • Race entry fee
  • Travel, accommodation and meals

What is cost?

Program Cost
10km Race-FIT $300
21km Race-FIT $340
42-50km Race-FIT $370
Race-FIT participants can upgrade to our Unlimited 2 Term package to benefit from additional discounts.
Total cost can be split into 2-3 x monthly instalments.

Register today – I can and I will! 

Canberra Marathon