It takes all of you!

It inspired me, it overwhelmed me, it humbled me, it took all of me! The spirit of the Comrades Marathon.

On Sunday 4th June 2017, I had the enormous privilege of standing on the start line of the Comrades Marathon 2017.  It was an absolute dream-come-true. As a kid growing up in South Africa, I was brought up having a huge appreciation for this race. Every year the race was televised from the start to the finish – 12hrs+ of viewing – the South African nation was caught up in the grips of the Comrades fever. I was in awe of the runners who took part and had a huge respect for each and every one of them.

At 5am on the 4th June 2017, I was huddled in my starting chute with my gorgeous hubby, Martin, and good friends Sue & Richard Ollerhead. It was dark, the atmosphere was electric – combination of nerves and excitement – lots of people rushing to get into their starting chutes… and then the singing started. The entire field of 20k runners were singing Shosholoza and the South African national anthem – it truly brought a lump to my throat. This was followed by the music of Chariots of Fires (again, very emotional), then the iconic Max Tribold’s Cock Crow…. and bang, the start gun at 5.30am. And we were off!

I can recall the entire experience step-by-step, but will save that for another post. Instead, I wanted to share a few (of the many) special moments that truly touched me:

  • As a South African brought up in the apartheid era, I was completely humbled by the spirit of the Comrades. Blacks, whites, nationals, internationals – everyone was united by the raw emotion of the Comrades. Throughout the entire day, the 20k field of runners were cheering and supporting each other along the way. No matter who you were and where you came from, we were all equal – united in this beautiful sport.
  • The support on the day is second to none. There are crowds of supporters from start to finish – the entire 88km. Singing, dancing, cheering, calling out your name, handing you food, drinks, spraying you with water – creating the most amazing atmosphere! You truly felt like an elite runner competing in the Olympics.
  • The organisation of the race is on par with the Olympics. It is flawless! From pre-race registration, the ongoing communication, international ambassadors for each country, race registration, expo, hospitality, logistics, refreshments every 2km, choice of refreshments, pacing buses, entertainment, medals, photos, etc. All international runners, together with their supporters, had access to an international tent at the finish where they were served food and drinks all day. It was position right next to the finish line – so truly amazing for our families/supporters.
  • On the Friday before the race, I joined the international athlete course tour. Part of the tour was to visit the Ethembeni School for the Disabled – one of the Comrades official charities. As the bus stopped, the children we waiting for us with welcome signs for each country. Despite being faced with adversity, these children had the biggest smiles on their faces. They sang and danced for us and gave us each a beautiful, hand-made beaded bracelet. The colours of the bracelet were those of the Comrades Marathon and Ethembeni School, and consisted of 88 x beads – one for each km of the race. There was hardly a dry eye in the audience.
  • After the tour I was hanging out in the hotel lobby. Sitting next to me was a young African runner who was chilled and relaxed. His buddies came to join him and sat down for a cup of tea. There was much excitement in their conversation (in Zulu/Xhosa). At one stage I overheard them talking about their race pace of 3.50-4.00/km. I looked over at them and asked if they were planning to run the race at that pace. They all laughed and their coach asked me if I knew who they were. They were the gold-medal runners! (Ludwick Mamabolo finished 4th in 5:42; and Sphiwe Ndlela 6th in 5:45.) Truly humble and super-friendly gentlemen.

Two weeks later and I am still on a high. This event is without doubt one of the most rewarding races I have ever done! Now to consider returning next year for the ‘Back-to-Back’ medal…

It was tough, for sure… but that’s what makes finishing all the more sweeter.

Below are a few low-res pics taken on the day… enjoy! 

If we always do what we know we can do, we never grow…

Blackmores Sydney Running Festival 2017

The run that’s for everyone! Join your family for the 3.5km Family Fun Run, or join forces with your running buddy for the newly certified 10km Bridge Run. Take it to the next level and sign up for the Sydney Half Marathon, OR… if you’re looking for a pretty damn special goal, commit to the Sydney Marathon. 

Whatever your goal, we’ve built face-to-face training programs to support you take on the Blackmores Sydney Running Festival on Sun 17 Sept 2017.  The course is flatter, faster, takes in the iconic Harbour Bridge and finishes at the stunning Sydney Opera House.

Our community is built on supporting each other achieve our goals. We surround ourselves with like-minded friends who motivate and inspire us along the way. Our programs are tailored to start where we’re at, progressing gradually – with the key goal to get us to the start line in full fitness and injury-free.

Our Programs

Race Distance Training Program Training Starts
Sydney Marathon 42.2km 16 weeks 27 May 2017
Sydney Half-Marathon 21.1km 12 weeks 24 June 2017
Sydney Bridge Run 10km 10-weeks 08 July 2017
Our Training

Our programs are built around 3 x weekly coached training sessions focusing on speed, strength and endurance.  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.  Training programs are prepared in periodised 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. Our aim is to progresses you gradually, so that you train safely and without injury.

What is included?
  • Periodised training plan based on your race distance
  • 3 x weekly face-to-face coached group session – speed, strength & endurance training
  • Analysis and feedback on training data
  • Goal setting
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded community
What is excluded?
  • Race entry fee
  • Travel, accommodation and meals
  • BEXI technical race singlet

OUR COMMITMENT! We are 100% committed to making sure you line up on the start line feeling fit, healthy and injury-free. Which is why we are offering participants of this program, the option of joining our Strength-FIT program for the reduced price of only $12 per session. Commit to a 10-week Strength-FIT program for only $120 (vs $200 as standalone program).

Your Investment
Program Investment + Strength-FIT
42km Race-FIT $420 (3 x $145/pm) $540 (3 x $182/pm)
21km Race-FIT $360 (3 x $125/pm) $480 (3 x $162/pm)
10km Race-FIT $300 (2 x $155/pm) $420 (3 x $142/pm)

 

Sign up for Sydney’s iconic running festival – REGISTER TODAY!

You can if you think you can

Last Sunday (30 April 2017) we took part in the MS Fun Run in Sydney. It was a great event, supporting one of our BEXI runners who has Multiple Sclerosis.  She is a constant inspiration to all of us. ❤️

A few of our team members signed up to do the 10km fun run – pushing them well and truly out of their comfort zones. If others were struggling with MS on a daily basis, then surely they could attempt to run 10km. None of them had ever attempted to run 10km, so they were feeling very nervous and apprehensive. On the day they teamed up with each other and ran together the entire way. Crossing the finish line, beaming with a huge sense of achievement!  Some were rather emotional at accomplishing something they thought they could never do.  It was very special to share their excitement.

Disappointingly, the course measured short and was only 8km – due to road restrictions by the Council.  So whilst the girls felt denied the opportunity to achieve their goal – they also realised that they WOULD have achieved their 10km goal on the day. Why??? Because they had engaged their minds and were mentally prepared for 10km.

This proves the point beautifully – “you can if you think you can”.

Well done to everyone who took part in the MS Fun Run – it was an honour to support such a worth cause. Big thanks to our BEXI community for all their fundraising efforts!

Special mention to young Amelie Chan (8yrs) who was the fastest U18 female on the day – woohoo, we have a BEXI champ in the making 🏆

Motivate your mind. Your body will follow.

 

Three Mental Strategies for Endurance Running

As a runner, our biggest asset (or sometimes our greatest enemy) is our brain. Physical training is important, but that alone is not enough to put wings on our feet. What we feel on and off the road has a huge influence over how we perform once we lace up.

Professor Tim Noakes MD (author of acclaimed Lore or Running – and a real guru in the running world!), recommends we train our brains to cope with ‘discomfort’. Interval sessions, hill repeats, tempo runs, endurance runs – exactly the type of training sessions that should be included in our training programs. What is a hard training session one week, becomes a manageable session the following week. Why? Our brains become conditioned to accept and manage the ‘discomfort’ – twinned with an improvement in our physical conditioning.

In the Runner’s World book ‘The Runner’s Brain’, Jeff Galloway (USA Olympic Runner) shares his three mental training methods that he has used for over 40yrs:

  1. Visualise the Race

    Rehearse the outcome over and over. Imagine what you will feel like at certain stages in the race. When you will have strategic nutrition breaks, when you will walk, etc. Visualise key milestones in the race (historic building, bridge, park), where your supporters will be waiting for you, the various terrain (hills), etc. Rehearse your race step-by-step.

  2. Use Magic Words (Mantras)

    Magic words distract you from the discomfort while connects you to your inner thoughts:

    • Relax – There is no pressure on me | I am relaxed | I am enjoying the endorphins | I feel comfortable
    • Power – I feel good about myself | I know what I’m doing | I can do this | I am going to nail this
    • Free – I feel light as a feather | I am floating through the crowds | I am running smoothly
  3. Use Dirty Tricks (Mind Games)

    These are quick fixes to get you from one point to the next. Imagine wrapping a giant invisible rubber band about the runner ahead of you, start cinching him/her in towards you so that you can feed off their momentum. Another trick is to create songs of the names on posters of those who are being supported – i.e. Angela | Pamela | Sandra | Rita… “Mambo No. 5” 😚

There is no right or wrong mental strategy. What works for one person, may not necessarily work for another. The key take-out is that we should identify which mental strategy(ies) work for us and then practice them over and over again.

 

If you train your mind for running, everything else will be easy — Amby Burfoot

Injury Recovery Program

Sports injury – we’ve all been there 😞

Training for a key event, everything is going to plan… and then bang! Our hammy explodes… or our knee flares up… or plantar fasciitis rears its nasty head.

“I’ve hurt my [body], but I want to keep training. What can I do?”

As exercise professionals and athletes, we understand the pains and frustrations involved in incurring an injury while training for a big event. Which is why we are motivated and driven to support our clients in reaching the start line. We understand the cause of the injury (following advice from a medical professional) and then build an individual recovery program to support your rehab.

What is our Injury Recovery Program?

Our Injury Recovery Program is a 6-week program focused on restoring strength, flexibility, balance, mobility, endurance and power – to get you to the start line. It is achieved through various strength & conditioning exercises and drills. We work closely with you to identify and understand the cause of your injury (following the diagnosis from your physiotherapist/medical professional) and then build an individualised recovery program to get you strong and fully recovered so that you can continue training for your event.

“The aim of a recovery program is to regain pre-injury levels in all aspects of physical fitness.”

Who is this suitable for?

All athletes who are currently struggling with an injury or who are coming back from an injury. It is important that you have been diagnosed by a medical professional.

How is the program structured?

Each week (during the course of the 6-week period) you will have access to the following training:

  • 1 x 30min one-on-one personal training session with Exercise Physiologist (Coach Marcel Soares)
  • 1 x 60min individual training session in gym (to use at your convenience)
  • 1 x 60min group strength training session lead by Exercise Physiologist (Coach Marcel Soares)
What is the investment?

The 6-week investment is $420 – which includes a total of 18 x training sessions. (Total can be split into instalments – 2 x $215)

  Invest in your body – sign-up today!

’10km Self-Love’ Holistic Program

Our ’10km Self-Love’ Holistic Program is exciting on every level. It includes all of our passions – meditation, yoga, running, strength, pampering, reading, relaxing, sunshine, beach and best of all… spending quality time with amazing like-minded individuals.

What is self-love?

Self-love is that feeling of unconditional love, gratitude, happiness and a regard for one’s well-being:

  • It’s taking care of ourselves so that we feel healthy and beautiful
  • It’s words of affirmation and positive self-talk
  • It’s treating ourselves to something that we’ve always wanted
  • It’s giving ourselves permission to do the things we enjoy
  • It’s surrounding ourselves with people who inspire and encourage us

The relationship with ourself sets the tone for every other relationship we have 

What is our ’10km Self-Love’ Holistic Program?

It’s a 10-week program where we practice well-being, happiness and gratitude. We surround ourselves with a community of like-minded people and then meet three times weekly to enjoy a nourishing yoga practice; balanced strength training and mindful running.  Our program culminates with our ‘Self-Love’ Retreat in the Gold Coast – which includes a weekend of feeling healthy, happy and nourished.

When are the sessions?

Our 10-week program starts on Sat 29 April 2017. You get to choose 3-weekly sessions that suit your availability:

Day Session Time Activity Location Coach
Monday 9:30 – 10:30 Balanced Strength Active Lifestyle, Collaroy Renata Malinauskas
Tuesday 06:00 – 07:00 Mindful Running Jamieson Park, Narrabeen Debbie Solms
18:30 – 19:30 Balanced Strength Active Lifestyle, Collaroy Renata Malinauskas
19:35 – 20:45 Nourishing Yoga Active Lifestyle, Collaroy Nicole Grace
Wednesday 09:30 – 10:30 Balanced Strength Active Lifestyle, Collaroy Renata Malinauskas
18:30 – 19:30 Balanced Strength Active Lifestyle, Collaroy Renata Malinauskas
Thursday 06:00 – 07:00 Mindful Running Long Reef, Collaroy Debbie Solms
09:30 – 10:45 Nourishing Yoga Active Lifestyle, Collaroy Nicole Grace
18:30 – 19:30 Balanced Strength Active Lifestyle, Collaroy Renata Malinauskas
Friday 06:00 – 07:00 Balanced Strength Active Lifestyle, Collaroy Regan Wilson
Saturday 08:00 – 09:00 Mindful Running Jamieson Park, Narrabeen Debbie Solms
08:00 – 09:00 Balanced Strength Active Lifestyle, Collaroy Regan Wilson
>> click here for additional Strength & Yoga options (from 15 May 2017)    
What is included?
  • Choice of 3 x weekly meet-ups
    • Nourishing yoga practice – to stretch our body and open our minds
    • Balanced strength training – to improve our mobility, flexibility, balance, strength and core
    • Mindful running – to slow our minds and improve our health
  • ‘Self-Love’ Retreat at the Gold Coast (30 Jun – 2 July 2017)
    • 10km fun run (it’s all about fun and participation – leave your watches behind)
    • Nourishing Yoga
    • Guided Meditation
    • Refreshing Herbal Teas
    • Swim, Sauna & Steam
    • Foot Salt Scrub
    • Relaxation (bring a good book!)
  • Weekend program logistics (full program on Fri 30 Jun – Sun 2 July 2017)
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded community

I am mine, before I am ever anyone else’s 

What is excluded?
  • 10km race entry fee (Gold Coast 10km on Sat 1 July 2017)
  • Travel, accommodation* and meals – to/from Gold Coast
  • Additional pamper treatments (massage, manicure, pedicture, etc.)
  • Eating out – wholefood cafe’s (yummy!)
  • BEXI technical race singlet
What is Investment?

The 10-week investment is $450 (or instalments – 3 x $155/pm) — program starts on Sat 29 April 2017.

NB: It is recommended that you book your flights as soon as possible to secure a good price (currently $200 return, as of end-March).
*We are currently holding a few gorgeous apartments in Surfers Paradise.

Our Gold Coast Marathon | Half-Marathon programs will also culminate in our weekend retreat.

♥  Make happiness your priority – register today! 

Gold Coast Airport Marathon 1-2 July 2017

There is something very special about the Gold Coast Airport Marathon – the time of year (fabulous winter!), the course following the vast beaches, the awesome atmosphere, the support – and not to mention the field of international runners wearing funky dress-ups!

Endurance Programs

Race Distance Training Program Training Starts
Marathon 42.2km 16 weeks 11 March 2017
Half-Marathon 21.1km 12 weeks 08 April 2017
’10km-Self-Love’ Program 10-weeks 29 April 2017
Training

Our programs are built around 3 x weekly coached training sessions focusing on speed, strength and endurance.  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.  Training programs are prepared in periodised 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. Our aim is to progresses you gradually, so that you train safely and without injury.

NEW! In addition to our marathon and half-marathon programs, we are super-excited about launching our ’10km-Self-Love’ program:

’10km-Self-Love’ Program
Our 10km ‘Self-Love’ Program is all about fun and participation. It is about nourishing our body, minds and soul – to provide a sense of peace and calm in a busy world.  Our 10-week program includes 3 x weekly coached sessions – run, strength & yoga. We train together as a supportive team, with the goal of having fun while nourishing ourselves. Race weekend will include guided meditation, nourishing yoga practices and of course our 10km ‘fun’ run.  Our program starts on Sat 29 April 2017.
What is included?
  • Periodised training plan based on your race distance
  • 3 x weekly face-to-face coached group session – speed, strength & endurance training (‘10km self-love’ program different)
  • Analysis and feedback on training data
  • Goal setting
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Weekend program logistics (full program on Sat 1 & Sun 2 July 2017)
    • Participation in the ‘Self-Love’ Retreat
    • Restorative Yoga
    • Guided Meditation
    • Refreshing Herbal Teas
    • Swim, Sauna & Steam
    • Foot Salt Scrub
    • Relaxation (bring a good book!)
    • Special BEXI ‘Self-Love’ Essential Oil Blend ❤️
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded community
  • FREE BEXI cotton singlet
What is excluded?
  • Race entry fee
  • Travel, accommodation and meals
  • BEXI technical race singlet
OPTIONAL EXTRA!  Strength-FIT Program
Advance your training with our new weekly Strength-FIT program. Focused 100% on strengthening muscles and joints, our goal is to improve your performance and decrease injury risk. We target flexibility, balance, mobility, core and functional strength. Our 10-week program includes regular biomechanical check-ups to assess your body alignment; range of motion and functional muscle strength.  Highly recommend this program to complement your training. $150 for 10-week program – in conjuction with Race-FIT program (or $200 as standalone program).

 

What is Investment?
Program Investment + Extra Strength-FIT $150
42km Race-FIT $420 (3 x $145 /pm) $570 (4 x $145 p/m)
21km Race-FIT $360 (3 x $125 /pm) $510 (3 x $175 p/m)
10km ‘Self-Love’ Program $450 (3 x $155 /pm) Inclusive

Both our Marathon & Half-Marathon programs will be included in the ‘Self-Love’ Weekend Retreat.

♥ Join us for a weekend of fun & participation in the Gold Coast – register today! 

 

SMH Half-Marathon – Sun 21 May 2017

The SMH Half-Marathon  is Australia’s largest and most prestigious half-marathon events. With over 12,000 participants, the route takes on 21.1km around Sydney’s most iconic sights.

Training

Our 12-week training program starts on Sat 25 February 2017 and progressively builds up, so that you are able to cover the course comfortably.

Our programs are based on the 80/20 Rule – 80 percent at low intensity and 20 percent at moderate/high intensity. By training slower we aim to run stronger and race faster.  All programs are built around 3 x coached sessions.

Each member has an online program, which is prepared in blocks and provided via Training Peaks. This allows us to provide individualised 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 and analyse your performance data as you complete each session. Our aim is to progresses you gradually, so that you train safely and without injury.


Looking for motivation to get you started –  read our blog A BIG YES! 

What is included?
  • 12-week periodised training plan based on your race distanc
  • 3 x face-to-face coached group session – long run, interval run and tempo run
  • 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 online forum
  • Membership of a supportive, like-minded Community
  • FREE BEXI cotton singlet
What is excluded?
  • Race entry fee
  • Travel, accommodation and meals
  • BEXI technical race singlet
What is cost?

$360 for 12-week program

Total can be split into monthly installments – (3 x $125/pm)



 Join our BEXI Team and train for Australia’s largest half-marathon

Diamond Women’s Active Triathlon Festival – Sat 13 May 2017

We’re all about encouraging fun and participation in the sport of triathlon. Join our BEXI team where the atmosphere is a celebration of taking on a personal challenge, focusing on participation not competition!

Training Philosophy

Our 12-week training plans are built around six key features:

Balance – equal number of workouts in all three disciplines so that you get stronger in each discipline and weaker in none
Variation – diversity of workout types, which will enable you to get fitter faster by challenging your body in a variety of different ways
Three Phases – base phase (moderate intensity); build phase (high-intensity) and peak phase (race-specific)
Step Cycles – four week blocks in which each week is incrementally more challenging – every fourth week is a recovery week
Rest Day – incorporates one scheduled rest day per week
Simulation Race –  provides valuable experience in areas of transition, race nutrition and dealing with race discomfort
Training Program

Our programs are provided via Training Peaks – this allows us to provide individual plans that are built around your lifestyle. You will be able to log your workouts and analyse your performance data as you complete each session. We can then analyse your training data and progress your training accordingly. Our aim is to progress you gradually, so that you train safely and without injury.

Training sessions will consist of 3 x coached group sessions per week* and 3 x individual training sessions:

Monday

05.45-06.45am
Dee Why

Tuesday

06.00-07.00am
Narrabeen

Wednesday

09.30-10.30am
Dee Why

Thursday

05.45-06.45am
Dee Why

Friday
Saturday

15.00-16.30pm
Terry Hills

Sunday


Bike Turbo*
(Mon or Weds)
Run* Rest Day Swim* Own Run Own Bike  Own Swim
 Rest Day Bike Turbo*
(Mon or Weds)
Bike Outdoor*
(4 x coached sessions during the 12-week program)

“I loved the team spirit – training and competing together! I now have the bug to do better and take on further distances.”  Michelle Nicholas 

What is included?
  • 12-week training program delivered on Training Peaks
  • 3 x face-to-face coached group sessions per week, across the 12-weeks (swim, bike and run)
  • 4 x outdoor bike/brick/simulation sessions – to develop bike skills and confidence on the road
  • Analysis and feedback on training data
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Race weekend logistics
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded Community
What is excluded?
  • Race entry fee
  • BEXI Tri-Suit (optional) – orders must be placed by 18 Feb 2017
What equipment do I require | all your FAQs?

Click here for the list of detailed requirements and FAQs

What is cost?
  • 12-week program, includes 40 x coached sessions – only $520 
  • Total cost can be split into monthly instalments (3 x $178/pm)

“If someone told me that I would compete in a triathlon, I would have said they were dreaming.  Achieving the impossible is totally possible by believing and doing it.”  Monique Manse

Join our BEXI Team and take on an amazing challenge in 2017!

8-Week Nutrition Program

We are thrilled to be partnering again with Renata Malinauskas, qualified Dietitian and Personal Trainer at Renata Fitness and Nutrition, for her latest (& revised) 8-week nutrition program that kicks off on 13 February 2017.

This is a great way to commit to changing your lifestyle and re-establish your health and wellbeing goals for the year ahead.

What do you get?

A personalised nutrition assessment that will include the following:

  • One hour consultation – Renata will discuss your current state of health, medical history, lifestyle habits, daily routine and health goals
  • Body composition analysis (optional) – includes body fat analysis, muscle mass analysis and circumferences
  • Personalised nutrition plan – aligned with your goals and lifestyle routine
  • One reassessment – after 4 weeks (via Skype) and one final face-to-face assessment.

Renata will design your individual customised nutrition plan based on your goals, activity level and body type. You will get a good understanding on how the macro-nutrients work in the body as well as the importance of the hormones in your metabolism and develop the right nutrition plan for long-term weight loss and healthy body.

Plus more…!

  • 8-week meal plan (incl. vegetarian option) – with easy, simple and delicious low carb nutritious recipes
  • Over 100 recipes – main meals and snacks
  • Meals delivered to your door at a special price (optional)
  • Weekly videos and posts on different topics to support your progress
  • Online forum to exchange information and ideas with other participants

Benefits of the Program

  • Boost your energy levels
  • Lose weight
  • Improve your digestion
  • Balance your mood and stress levels
  • Sleep better
  • Change your lifestyle for good

It’s a lifestyle, not a crash diet. We cover a range of wellness topics, focusing on long-term changes. Rewire your habits to make healthy eating and living enjoyable forever.

Gut Health

Your gut is not just your belly or your waist line – it’s the gateway to the health of your brain and immune system. Gut health is the primary focus on this program – you will learn and understand all about the importance of a healthy gut.

Mindset

One of the most fundamental building block of nutritional metabolism is neither vitamin, mineral, nor molecule. It’s the sum total of our innermost thoughts and feelings about what we eat.  Working on strategies to remain positive and away of self-judgement will also bring incredible results!

Meal Plans

These comprise simple, nutrient-dense and delicious meals, with minimal preparation and kitchen time. They are all:

  • Whole food based
  • Gluten free
  • Sugar free
  • Free from poor quality fats
  • Free from poor quality dairy

Why you should participate?

  • We truly believe that the 8-week nutrition program is a great opportunity to change your lifestyle and re-establish your health and wellbeing goals.
  • Motivation is also one of the key factors of the program. Knowing that there are more people involved and that you’ll be able to connect with Renata and others and any time makes you feel supported and motivated throughout the program.

Investment

Register!

Contact Renata to book your initial assessment ahead of the start of the program – Renata Fitness & Nutrition or call 0450 951 398.