3 Reasons to add YOGA to your Weekly Training Program

Nicole Grace completed the Florence Marathon in 2014 – she learnt many lessons along the way. Below is her story…

As a marathon runner I know how important a well-balanced training program needs to be. I have been guilty of over-training, under-recovering and not listening to the warning signs my body was giving me, to the detriment of my health. During the peak of my marathon training I was more concerned about pounding the pavement, interval training and climbing more hills. Replenishing, restoring and nourishing my body (and mind!) was never a priority. Sure, I used to stretch before and after runs and completed the ocassional strength and yoga class – but it wasn’t enough for a well-balanced programme.

Fast forward a few years later, with hindsight on my side and the knowledge I now have as a Yoga Teacher, I have no doubt that if I had included a weekly yoga practice into my training and integrated the tools of yoga into my life, not only would I have been a better athlete, I would still be running today.

Injuries and mental burnout inhibit the athlete’s ability to consistently train and progress. Athletes ranging from novice to elite (across all sporting disciplines) are turning to yoga to offset these challenges.

Below are 3 key reasons that support the benefits of yoga:

  • Physical Benefits
    Endurance athletes spend the majority of their time in the forward moving plane of movement. Runners and cyclists propel their bodies forward through recruitment of the hip flexors, quadriceps, hamstrings, glutes, and core. Swimmers propel their bodies forward through the repetitive movement of rotating the shoulders, utilizing the chest muscles, upper/mid back muscles, and the core. The repetitive nature of these sports (overusing some muscles while underusing others) put the body at risk for muscular imbalances, which could eventually result in injury and poor performance. Yoga restores balance and symmetry to the body, making it the perfect complement to runners and athletes.
  • Mental Benefits
    Endurance sports take an incredible amount of focus, persistence, patience, and adaptability. An athlete can be in the best shape of his or her life, but if on race day their head is not it, neither will their body be. The practice of yoga improves mental focus by utilising both the breath and the body as an anchor for the mind. The practitioner becomes more aware of their own thoughts as they improve their ability to be fully present with their body and breath. Yoga teaches the individual to stay calm, focus, and breathe with whatever shows up on their mat, and athletes can certainly take these skills with them into their sport when the going gets tough.
  • Improved Breathing
    Lung capacity is of prime importance for runners and endurance athletes because it creates the ability to maintain an even breathing pattern through all phases of running. The better the lung capacity, the more oxygen is circulated through the system, which is most helpful for running long and strong. However, the breathing pattern used in running and other forms of aerobic exercise involves quick and shallow inhalations and exhalations. This uses only the top portion of the lungs, leaving the middle and lower portions untouched. Yogic breathing involves slow, deep inhalations and long exhalations, making use of the upper, middle, and lower portions of the lungs. Yogic breathing has been shown to increase lung capacity, and greater lung capacity increases endurance and improves overall athletic performance.

Nicole Grace
Nicole is a Yoga Teacher at Holistic Movement Studio in Collaroy. She is passionate about working with runners and endurance athletes to create a balanced approach to their training.

Resources: Yoga for the Endurance Athlete (Sarah Oliver) | Yoga for Runners (Christine Felstaed)

➺ Click here for details of our 10-week Yoga-FIT program

7-Reasons to love Half-Ironman

If you’ve done a few short distance triathlons and are now itching to step it up to the next distance – the IRONMAN 70.3 is your next challenge. Ironman 70.3 offers half the distance and double the fun!

It is simply the best experience! The training, the inspirational buddies, the journey of ups and downs and the most incredible feeling of crossing the finish line. It takes you to another level!
Michelle Nicholas, IRONMAN 70.3 Cairns 2017 

Below are 7-reasons to go for half this year:

  1. The IRONMAN 70.3 is a friendlier distance – although a challenging step up from the shorter-distances, it is more do-able than the full IRONMAN.
  2. Training for an IRONMAN 70.3 is more manageable than training for a full IRONMAN.
  3. IRONMAN 70.3 events are more spectator-friendly and facilitate more race-day fun.
  4. IRONMAN 70.3 feature wave starts, which is appealing for new triathletes wary of the mass start.
  5. The kudos of having completed an IRONMAN 70.3 is unparalleled.
  6. There are a huge variety of IRONMAN 70.3 races to choose from in some spectacular locations.
  7. The IRONMAN 70.3 merchandise is tops!

Our 16-week IRONMAN 70.3 Western Sydney program is designed for first-time 70.3 athletes.  Based in the awesome setting of the Penrith Lakes, nestled at the base of the stunning Blue Mountains – this program will accomplish you on all levels.

Rise to the IRONMAN 70.3 challenge – training starts on 05 Aug 2017!

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.

 

’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!

Crib Sheet on which program to choose

 

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

Top Tips for Embracing Spring

Goodbye Winter, hello Spring – we’re so excited to see you! The season of new beginnings. Fresh buds bloom, animals awaken and the earth seems to come to life again. As the days get longer and warmer, our motivation levels increase and we start setting our sights on new goals. Get fit, learn to run, train for a marathon, lose weight, etc. Whatever your goal, the time is now.We aptly linked our new Spring term to our favourite mantra:

Our future is created by what we do TODAY, not tomorrow
So to help you get started, we would like to share our top tips for embracing the new season:
  • Decide on a goal that really excites you
  • Write it down so that it become real
  • Tell your friends as they’ll hold you to it
  • Research your options for a trainer/coach to support you
  • Surround yourself with like-minded people
  • Set mini-milestones to keep you focused
  • Celebrate your successes along the way
Yesterday is history, TODAY is a gift, tomorrow is a mystery. If you have a goal in mind, we’d love to support you in making it happen. We’ve packaged an awesome Spring Offer to get you excited for the new term ahead…

SPRING GIFT PACKAGE:
Register for one of our Spring programs and you’ll receive our amazing Spring Gift Package (valued at $150):
– Hypnotherapy CD focusing on ‘Mindset for Runners’ – overcoming barriers to achieve success
– 1:1 Goal-setting coaching session with Debbie Solms (Run Coach)
– Beauty of Exercise water-bottle
– Delicious coffee from our friends at Drip Coffee Traders
– Membership to our amazing community
– 25% off our awesome BEXI summer singlet ($15 vs $20)
We look forward to supporting you achieve your goal!
Debbie and the Beauty of Exercise Team