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Ouch… my back hurts!

November 9, 2015 in , , , /by

I hear this all too often. What starts off as a dull ache, then soon becomes an accepted part of our day-to-day lifestyles… until finally the pain becomes unbearable. This should never be the case! Our backs are one of the most important components of the human body. So when I hear of clients who are struggling with back pain, I really want to stress the importance of looking after our bodies – hence today’s blog. What are the main causes of lower back pain? Daily lifestyles – picking up kids, moving heavy objects, physical labour (lifting, pushing, pulling, etc.) Sedentary lifestyle – lack of movement to strengthen & nourish the spine, soft tissues and ligaments Poor posture – slouching in a chair over-stretches the spinal ligaments Stress – poor sleep, diet and little exercise causes muscle tightness Poor training techniques – performing exercises incorrectly will affect your lower back By the time we reach middle age (40yr+), our bone strength, muscle elasticity and muscle tone have started to decline. The discs in our spine become drier and less flexible, making them less able to cushion our vertebrae. Which makes it all the more important to take greater care of our backs and nourish their wellbeing. How should we relieve our lower back pain? Prevention – by avoiding placing undue pressure/weight on our backs Regular exercise – to strengthen and nourish our spine, soft tissues and ligaments Foam rolling – our thoracic spine, glutes, hamstrings (avoid lower back) Pilates/yoga – to improve strength, flexibility and suppleness I’ve included a few simple stretches and strength-building moves designed to support your back and help relieve pain. These exercises should be part of a regular program to help strengthen our backs. We’ve got one body and a whole lot of living to do — let’s look after ourselves. Nurture, nourish, exercise and strengthen our bodies – it will love you for a very long time. Debbie Solms Run Coach | Personal Trainer Lower Back Exercises and Stretches

November Challenge

October 27, 2015 in , , /by

Would you like to feel amazing this summer? This summer is going to be hot and full of fun!  Come join us on our 30-day November Challenge and let us help you feel FANTASTIC this summer. Who is this program for? anyone who would like to get energised for summer anyone wanting to lose some weight anyone who is lacking in motivation anyone looking for accountability anyone who is intimidated by large training groups How does it work? Each week you will be presented with a program of activities which include fitness, nutrition and motivation. We will set you weekly challenges (which are manageable and achievable) and hold you accountable for achieving these challenges. Our 30-day November Challenge is not about exercising every day and counting calories. It is about fun, fitness, friendship, support and accountability. We will start off with small, achievable challenges and progress each week. There will even be prizes at the end of it all! What is included in the weekly program? –  1 x group exercise class –  1 x home workout –  5 x breakfast and dinner meal plans –  Healthy snack recipes –  1 x wildcard challenge – Supportive on-line community What do you need to do? Sign up to the 30-day November Challenge Commit to the weekly challenges Post updates on our private Facebook page What will we do? Provide you with weekly intentions Provide you with exercise classes and plans Provide you with healthy meal plans Provide you with inspiration and motivation Provide you with support to keep you accountable What happens at the end? Your peers will nominate those members who have delivered on the challenge and achieved their goals. There will also be a ‘Coach’s Choice’ for those who have inspired/motivated the group and worked really hard to succeed. How much does it cost? Only $45 (normal value $290) – jump on it now! Current Beauty of Exercise members who have committed to a Summer training programs, will automatically be included. When does it start/end? Starts Mon 2 Nov and finishes Mon 30 Nov 2015 What prizes are up for grabs? Hair & Beauty treatment Magazine subscription Health store voucher Meal voucher Much more… Register on-line and we’ll get you feeling fantastic!

Kelly’s ‘Meaning of Life’ Marathon

October 25, 2015 in , , /by

A marathon is HUGE! So when Kelly Therkelsen set her sights on the Melbourne Marathon, she knew she was in for a big journey…   I joined Beauty of Exercise back in April 2015 (after seeing them in force at the Sun Run in Feb). The BEXI group had just started training for the Gold Coast Half-Marathon, which I soon committed to. Training for me was up and down – a combination of work pressures, bad eating and illness. My race was disappointing (2:06), but that was enough to spur me on! I knew I had it in me to do better, so I committed to training for a full marathon and decided to make drastic improvements to my self-discipline. Family and friends rallied around me to support me with the kids, I ditched the processed foods and started making all my own healthy meals (thanks to the help of a thermo!) Training went well and I followed my training plan religiously. Throughout the 12 week program, I only missed 1 x running session and 1 x strength training session. The weeks progressed fast and soon it was race day! I woke up just before my alarm at 4.30am, followed my normal breakfast routine and was then picked up by a driver. (I was paranoid about missing the race or turning up stressed.) The intensity of it all was overwhelming. I had a little moment of being sick and had a little cry. This helped ease the pressure and make me feel much better. By the time I got to the start line I felt unusually relaxed, I just kept telling myself that I just had to run at a 6:00min pace – easy! At 16km I finally found my groove and noticed the groups had spread out and people started chatting amongst themselves. I was pretty happy. Around 32km I noticed a lot of people slowing down and walking – that made me feel even stronger. I thought maybe the wall had eluded me. My plan was to pick up the pace at 40km and cruise into the MCG. But the race had other ideas! The last 2km really put me to the test. Every step hurt. I could not wait to finish and just lie down on the ground. When we rounded into the MCG, I tried to kick in and sprint, but had nothing in the tank! I heard my brother-in-law cheering for me with 100m to go – somehow (not sure how?!), I managed to pick up the pace and sprint to the finish with a pace of 4.07. I crossed the finished line, Inger grabbed me and I held onto her for dear life. I was so happy to see her! I am really happy with what I achieved on the day. I could not have given any more or done any more preparation for it. I can honestly say that throughout the hardest moments I kept true to my mantra of ‘if you’re not going to die, you have enough to keep running, just keep moving forward’. I gave every ounce of myself to sprint across the finish line. I finished knowing utter and complete physical exhaustion and I loved it! I am now itching to get back to improve my time. My new life mantra (which I picked up from all my book reading) is: ‘What can I do today to improve on yesterday?’, and to take every opportunity you can to achieve your goals because you never know if you’ll get another. After speaking to my husband and Debbie about my experience, I have likened this whole process to going through labour and giving birth. I love feeling the extremes in life, it really makes you feel alive. Although it pains me to say this, but I would put my marathon experience on par with the mental stamina you need to get through labour and the pure joy you have when you cross the line. My husband said to me on Monday night when I got home ‘it’s like you have had an awakening and discovered the meaning of life’. I know it sounds cheesy, but in a way I feel like I have. Click here to read Kelly’s full story of her marathon journey. Kelly Therkelsen 4.18 Marathoner             Huge congratulations to Kelly on an absolutely awesome marathon. It was close to text book perfect! You’re an inspiration to all of us. Debbie Solms Run Coach

Here comes the sun

October 15, 2015 in , /by

We’re absolutely loving the longer days and warmer weather that Sydney is offering us lately! The extra energy and motivation has kicked in and we’ve been busy planning some exciting workshops and programs for summer. Get your diaries out and pen these dates in: Swim-FIT:  Thur 22 Oct (8-week program) A choice of 2 programs – our Beginner program focuses on building confidence and improving technique in the water; and our Intermediate program focuses on improving speed, power and endurance. Kids ‘Learn-to-Run’ Workshop:  Sat 14 Nov (2hrs) Following the success of our workshop in the holidays, we are offering our kids ‘learn-to-run’ workshop for the last time this year. Limited to 6 kids. Get in quick! Adults ‘Learn-to-Run’ Workshop:  Sat 21 Nov (2hrs) This workshop offers you the skills and techniques you wished you have learnt when you were a kid growing up. If you’re looking to be a better runner, then this workshop is a must. Meditation Program:  coming soon! We’re working on an exciting 6-week meditation program that will help you learn effective techniques to maintain a balance in life and bring about increased levels of happiness and wellbeing. More to follow. Grab your trainers, get outdoors and have fun this summer! “Sun, sun, sun, here it comes!” (thanks Beatles) Debbie Solms Run Coach | Trainer Beauty of Exercise

5 BEXI tips to be the best version of yourself

October 4, 2015 in , , /by

What an awesome weekend!  Sunny skies, warmer temps and Australia beats England in the world rugby club. Happy days! We love this time of year – we’re happier, energised, motivated and inspired to get things done. Tick those boxes. Set new goals. Achieve new challenges. I recently ticked a goal off my bucket list – the Sunny Coast 70.3 Half-Ironman. An awesome event and achievement. It was tough, it was hard – but the reason for sharing this is that there were some pretty important lessons I learnt along the way. I’ve summarized them below: Use the energy that the universe offers you (summer is great!) Set a goal that truly inspires you Engage a coach/trainer who inspires you Make yourself accountable to your coach/trainer Surround yourself with a community of like-minded friends If you’re looking to get active, change your body, learn to run or train for a specific event – then check out our summer timetable. SPECIAL OFFER: Register for any of our training programs and you’ll receive our amazing Summer Gift Package (valued $150).  Our new 10-week term starts this Tues, 06 Oct. Seize the day. Commit today! Debbie Solms Run Coach | Personal Trainer Beauty of Exercise

Spring Gift Package

September 16, 2015 in , /by

We’re so excited about the start of our upcoming Spring term — longer days, warmer temps, more energy, increased motivation – can it come any sooner?!? In planning an energetic term that is bursting with fitness, friendship and fun – we’ve added new programs, extra classes and more timeslots to our latest timetable. PLUS, we are offering you an amazing Spring gift package when you register for any of our Spring training programs. Spring Gift Package (valued over $150) Hypnotherapy CD focusing on ‘Mindset for Runners’ – overcoming barriers to achieve success 1:1 Goal-setting coaching session with our Run Coach Desirable 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 View our latest Spring timetable which runs for 10-weeks, from 6 Oct to 11 Dec 2015. You’ll feel motivated, inspired and energized to take on any challenge this Spring. Can’t wait to welcome you! Debbie and the Beauty of Exercise team

Kids ‘Learn to Run’ Workshop

September 15, 2015 in , /by

I am continually asked about offering run technique workshops for kids. Having been one of those kids first starting out with running, I constantly reflect on the skills that I have learnt now, wishing I had know them then. Which is why I have I am particularly motivated and inspired to share what I have learnt over the years, so that our younger generation can benefit as they grow up. Thrilled to announce that I have finally compiled a holiday workshop targeting kids who are looking to improve their running. The workshop will be 2.5hr in duration and will focus on the following: What good technique looks like Drills to engage the correct running muscles Agility and games to practice good movement patterns Exercises to improve strength, stability and speed Team-based games and activities to build self-esteem Tips on how to make running fun 🙂 The workshop will target kids over the age of 6yrs, who are looking to improve their running. We are offering 2 x workshops during the school holidays, from 9am-11.30am (max 6 children p/workshop): Weds 23 Sept (rescheduled due to rain) Weds 30 Sept (FULLY BOOKED!) Thurs 01 Oct The cost for the 2.5hr workshop is $30 per child.  If this is something that interests you, then please visit our Family-FIT program for more details. Mums/Dads – you are welcome to observe the training session, so that you can obtain tips and tricks to further support your child’s development. Really look forward to nurturing the passion for running in our younger generation! Click here to register a place for your child. Debbie Solms Run Coach Beauty of Exercise

Top Tips for Embracing Spring

September 2, 2015 in , , /by

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

Pub2Pub Fun Run 2015

August 25, 2015 in , /by

Massive thumbs up for this year’s Pub2Pub Fun Run! A truly great community event that always injects a great sense of camaraderie and friendship. This year’s event did not disappoint! Despite the weather gods looking gloom, the clouds soon lifted and we had awesome running weather. Team BEXI (Beauty of Exercise) was out in full force: TEAM GREEN trumped the event – Dad Jonno teamed up with Lawson (15yr); and Mum Amanda teamed up with Fletcher (12yr). They ran in pairs for the entire race, crossing the finish line together. Such a great achievement – especially to be able to share the experience as a family. TEAM DOUGLAS – do they ever have a rest?!? Mum Felicity (in training for Blackmores Half), powered home in 1:20:08, while Michaela (13yr) and Hamish (10yr) took on the 3km fun run and placed very highly! Hamish came 4th in a time of 00:14:01 (that’s 4:40/km). HELEN PARIS – fresh back from her 3-month ‘around-Australia-family-roadtrip’, was eager to expend her pent-up energy and stormed to the finish in an amazing time of 1:18:11. TANYA BERTOLLI – famous for her huge BEXI-smile, soaked up the atmosphere, crossing the line with… (you guessed it)… a massive BEXI smile. TEAM HUEBENTHAL – young Tobias (7yr) and Marlee (5yr) wore their BEXI shirts with pride as they powered up the hills, with Coach Roslyn Meyer right by their side. Neither of them stopped to walk — think Dad Ralf needs to learn a few tricks from them, hehe! MELANIE SPONG – one of our newest BEXI running recruits used the 3km as a training run for her 5km-FIT program. That off the back of her parkrun-debut the day before — huge kudos! It was particularly great to support our fellow running buddies from other running clubs – Curl Curl parkrun, Karmea, Trailblazers, Oz Squad, Sydney Striders… and all the others. We love spotting familiar faces and cheering them on with a high-5! Huge congrats to REEGAN ELLIS (Curl Curl parkrunner) for winning the female category in 00:57:07; and local Dee Why runner, JACK STOLLERY for winning the male category in 00:49:45. Great to keep our prizes local 🙂 Well done to everyone who took part in the event – and all the supporters who braved the weather to cheer on their buddies! We’ll be back next year with an even bigger team to support this fabulous event. Debbie Solms Beauty of Exercise Run Coach

5 Safety Tips for Runners

August 19, 2015 in , /by

I went out for my morning run at 5.30am this morning – it was dark and very quiet.  I was very mindful of my surroundings and was aware of the few other runners around me. One of the key topics I cover in my 5km-FIT program is that of ‘Safety’. So there I was, diligently kitted with bright head-torch, fluorescent BEXI orange top, ID-bracelet and carrying my mobile phone. I was armed and dangerous! The key thing that surprised me about being out there in the pitch dark on my own, was the number of other female runners who were running with their headphones. They were clearly absorbed in their music and unaware of my presence coming up behind them. I waved as I passed, which made them literally jump out of their skin! Having recently heard of an incident that took place in the exact same location (with a female runner on her own), I cannot stress the importance of being on the alert when you are out running on your own in the dark. Ladies (& Gents), be sensible – leave the headphones at home. That way you are aware of your surroundings, and mindful of anyone (or thing) coming up behind you. I am not a fan of headphones, but respect those who are. If you REALLY need your headphones to go running – then drop one earpiece, so that you can hear what is happening around you. Your safety is paramount! Below are my 5-top safety tips for runners: Run with a buddy (if you can) Carry a mobile phone – I use a SPI Belt (in bright orange) to carry my iphone and keys – http://www.spibelt.com.au/ Don’t wear headphones – or only use one earpiece (if you must!) Wear a ROAD-ID Bracelet – contains all your important information and emergency contact details –  http://www.roadid.com/ Wear fluorescent clothing if running in the dark (our BEXI orange tops are fab!) Enjoy your running… just do it safely 🙂 Debbie Solms Beauty of Exercise Run Coach