The first thing when starting to RUN

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We get asked all the time, “What is the best way to start running?” For most, it is a case of digging out your old trainers and heading out the door for a 5km run – which you have not attempted in years.

The obvious happens! You hate the experience, it’s uncomfortable, you are shattered, your feet/shins hurt, you knees ache and your hips cause you to limp. You then decide that running is not for you and throw your trainers to the back of the cupboard. Until next year!

Hands up if this is you? We’ve all been there – but it doesn’t and shouldn’t have to be this way.

The first thing we ask people who want to start running, is what their motivation for running is. For most it is to get fit and lose weight. But more and more, we are seeing people embracing running to manage stress and balance their lifestyles. Running is absolutely fantastic for this!

Understanding your motivation for running is key. But there is a deeper level — why are you experiencing the issues that are forcing you to run?

Do you have certain fears, do you struggle with self-confidence, do you get anxious about certain things, do you have challenges with motivating yourself, do you have self-limiting beliefs – about you can and can’t achieve?

These issues are paramount and effect every single one of us, in one way or another. So going back to our original question about the first thing you need to do when starting running – the answer is ‘connecting our minds to our bodies’. For everything we think in our minds, our bodies have a reaction.

Having delivered numerous beginner running programs over the past 5-years, we have learnt that the most important element of the program is training our minds. The most important muscle in our body! Which is why we have been super-motivated to deliver a program that focuses purely on the mental side of training. We 100% believe that once we have addressed the issues that are holding us back, we can then forge ahead… in leaps and bounds.

Which is why we are beyond excited about our upcoming online program that focuses entirely on the mental side of training. If any of the above resonates with you and you are wanting to make a change to your life, then our 6-week ‘Mental Training for Athletes’ program is for you.  Starts Thurs 11 Aug, 8-9pm.

Give it a go – you have nothing to lose and everything to gain!

BEXI Custom Cycling Kit

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We are taking orders for our new sexy BEXI custom cycling kit range. This kit will be ready for our first BEXI cycle event will be the MS Gong Ride on 6 November 2016 – and other exciting cycling events in the spring/summer.

The CRAFT custom collection has been developed in close collaboration with professional cycling teams – including ORICA-BikeExchange (who had great success at the Tour de France this year). The fabric is Italian and all the kit is made in Europe – so top quality!

All items are available in various sizing: XS – XXXL. We have a supply of sizing samples for you to try on – it is very important to get the right fit. Contact Debbie to try on a sample.  (As a reference, I am a M in the jersey and bib, and S in the arm warmers.)

If you are interested in placing an order, please email debbie.solms@gmail.com by Wed 10 August.  Once we have agreed numbers and sizing, we will need a 50% deposit to confirm our order. 

NOTE – we will need a minimum of 10 x orders per item to process our order. If we can’t achieve the min requirement, we will not be able to place our order.

Short-sleeve Jersey – $65 (vs $90)

Jersey

 Cycling Bib – $80 (vs $109)

Bib

Arm-Warmers – $30 (vs $45) – great for running too!

Arm Warmers

My top 5’s of becoming 50

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I came across a video clip earlier this week which got me thinking about age.  I’m close to 50 – which is a pretty big deal. Or is it?!  For me, it’s just another year wiser. Of course there are many things to celebrate by reaching a half-century – but there are also many more things to look forward to in the second half of our lives. I felt inspired to share with you my positives and not-so-positives of approaching 50:

Top-5-positives
  • I feel more confident about life in general
  • I have learnt many value lessons in life (let’s say, there’s been many storms endured)
  • I am a better athlete than when I was in my 30’s – my mind is much stronger
  • I am able to reinvent myself by learning new things – there’s so much to learn in life
  • I am inspired and motivated to chase new dreams (#ComradesMarathon – it’s out there now!)
Top-5-not-so-positives
  • Sleeping late is a thing of the past  – try as I may!
  • 2 glasses of wine is my limit – that, or I suffer the worse hangover the next day
  • I have to work out doubly-hard to maintain the results that didn’t seem so hard to obtain in my 30s
  • Hot flushes, once reserved for secret crushes, are now a frequent occurrence – clearly I now have many secret crushes
  • Week night socials are limited to 9pm – or there’s a high risk of turning into a pumpkin!

On the whole, the positives definitely outweigh the not-so-positives.  So why am I sharing this with you? Well… I want you to know that getting older doesn’t mean that we need to slow down; it doesn’t mean that we must stop dreaming; and it certainly doesn’t mean that we should stop setting new goals.

It DOES mean that we should look forward to the second half of our lives – embrace every new opportunity. 

As soon as we feel too old to do a thing – we must do it! 

 

Good life

My Happy Blog!

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Today I felt like writing a happy blog. Simply because I am filled with an immense amount of happiness based on what our BEXI team has achieved over the past few months. Also… because there’s a special something to celebrate.

Firstly, to share some of my happy-beans:

  • Our Tri-FIT team achieving their first sprint triathlon;
  • Our Race-FIT teams achieving their half-marathon and marathon goals in Canberra, Sydney & Great Ocean Road;
  • One very special team member who ‘quietly’ achieved her first half-marathon on her own;
  • Others for stepping out of their comfort zones to complete their first 5km parkrun, endurance trail run, and organised cycle ride;
  • Others for teaming up to support each other in ocean swims, bike rides and training runs.
I love how our BEXI community responds to every call that excites their spirit!

Secondly, a very important happy-bean that fills me with so much pride. Our community is made up of very special people and we want to celebrate these very special people. We have therefore introduced a special prize to recognise these people… and are pleased to announce our ‘BEXI Ambassador Award’. This award goes out to one truly exceptional member who lives and breathes our BEXI values. She|he goes beyond their call of duty to inspire, motivate and support others. Each year we will select one member, who will receive one full year’s free training with us.

We are therefore incredibly thrilled to announce of first BEXI Ambassador for 2016 (click to reveal). Huge congratulations to our very deserving BEXI member!

I’m totally honoured to have been a part of your successful achievements and look forward to sharing many more in the months ahead.

Best wishes,
Debbie x

What’s up next?

 

MS Walk & Fun Run – Sun 5 June

 

Team BEXI are committed to supporting our chosen charity, Multiple Sclerosis. We will be teaming up with our families and friends to take part in the 5km|10km walk or fun run on Sun 5 June.  We’d love you to join MS Fun Run Team – or if you can’t make it, please donate towards this very worthwhile charity.

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

 


 Felicity-2Felicity-1 Felicity-3

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

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