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Holly Jolly Holidays

December 19, 2020 in /by

We’re committed to supporting our BEXI members during the lockdown period. Below are 2-weeks worth of training to keep you inspired, active and energised! Use this opportunity to reach out to your BEXI buddies and have fun together.   Week 1: 21-26 Dec 2020 Monday – Run Session 10min warm-up 8-10 x 400m building (i.e. get faster with each 400m) (2min recovery) 5min c/down Tuesday – Strength Session 3 x rounds – 1min | 45sec | 30sec Click here to view list of bodyweight exercises Circuit A Squats Sit-ups Superman Mountain Climbers Rest 1min Circuit B Push-ups Walking Lunges Tricep Dips Alt arm/leg plank Rest 1min Thursday – Run Session 10min w/up 5min | 4min | 3min | 2min | 1min | 30s (half recovery time) 5min c/down Saturday – Long Run Long Reef Lark – choose from 9km | 12km | 16km | 19km distances. See Facebook for maps and detailed descriptions.   Week 2: 28-02 Jan 2021 Monday – Run Session 10min w/up 4-6 x 1km (consistent effort) – use Sharks Tooth as your ‘track’ (3min recovery) 5min c/down Tuesday – Strength Session 5 | 10 | 15 Workout – complete circuits A&B, repeat 5 times – allowing 1min recovery between circuit. Click here to view list of bodyweight exercises Circuit A 5 x Push-ups 10 x Crunches 15 x Squats Rest 10sec Circuit B 5 x Lunges (per leg) 10 x Reverse Crunches (Leg Lifts) 15 x Russian Twists Rest 1min Thursday – Run Session 10min w/up 3 x [30sec | 45sec | 60sec | 45sec | 30sec] — all uphill (use downhill run as recovery) 5min c/down Saturday – Long Run Warriewood Wetlands – choose from 10km | 13km | 16km distances. See Facebook for maps and detailed descriptions.                

Connected Community

December 15, 2020 in /by

If there is anything this crazy year has taught us – is that compassion and connection is the centre of everything we do: Compassion – for reaching out to those who are struggling Connection – for having a sense of belonging within a community We recently listened to an amazing podcast with Dr Rangan Chatterjee and Dr Julian Abel, where they discussed The Healing Power of Compassion.  It is deeply profound and highly relevant to how we shape our lives moving forward. With many lessons learnt this past year, we are poised to welcome 2021 with a renewed sense of ‘Connected Community’.  One that prioritises social relationships, happiness, gratitude and love. ‘In a world of algorithms, hashtags and followers – know the true importance of human connection.’ Wishing all our members, families and friends – a Merry Christmas and prosperous New Year.  ~ Debbie and the Team BEXI

Snowy Mountains Retreat: 19-21 Feb 2021

December 14, 2020 in /by

Join us for our first BEXI retreat of 2021 in the stunning Snowy Mountains – the outdoor adventure playground for the summer. We are super-excited to be hosting our first ever retreat in the Snowy Mountains, which offers world-class trails for walking, running, mountain biking, road cycling, swimming and horse riding. The weekend also coincides with one of the most scenic trail runs in Australia. Activities Whatever takes your fancy – the Snowies has the playground to meet your needs: Trail Running – Join our BEXI trail running team and take part in the Snowies Trail Run Festival – choose from 5km to 50k Ultra. There is also an event for the kids. Hiking – Explore the Snowies from the ground up with our abundance of spectacular bush walks or challenge yourself to summiting Mount Kosciuszko. Road Cycling – The quality of road surfaces and minimal summer time traffic, epic climbs and tranquillity of the Kosciuszko National Park, make road riding breathtaking. Mountain Biking – Get in gear and ride through some of Australia’s most spectacular landscapes – from high plains, alpine valleys, forest paths and Gravity Parks. Horse Riding – Ride the land of the mountain horsemen, brumbies, wildflowers and alpine wilderness – you can even follow in the footsteps of the Man from Snowy River. Food & Drink – If you’re looking to kick back and relax – take in the burgeoning food scene that celebrates local producers and seasonal ingredients. Accommodation Our 2-night retreat is located at the stunning Yalara Alpine Ski Lodge in the Perisher Valley. Yalara has accommodation for up to 24 people in nine rooms spread across two levels. Accommodation costs are kept to a minimum as guests do their own cooking in a communal kitchen. Blankets are provided in the bedrooms, however guests must bring their own sheets (or sleeping bags) and towels. Five rooms have their own en-suite bathrooms, while the other rooms share bathrooms. Meals All meals will be the responsibly of those guests staying.  The lodge has a large communal kitchen with stoves, ovens, microwaves and utensils. Closer to the time, we will explore the option of planning group dinners on Friday and Saturday evenings. Itinerary Day 1: Friday 2.00pm – 4.00pm – Check in 5.00pm-6.00pm – Explore local area 7.00pm – Group Dinner Day 2: Saturday 7.00am – 8.30am – Breakfast 9.00am – 5.00pm – Outdoor Activity (your choice) 6.00pm – Group Dinner Day 3: Sunday 5.00am – 8.30am – Early Breakfast (Trail Runners) 6.00am – 2.00pm – Snowies Trail Run Festival 9.00am – 2.00pm – Outdoor Activity (your choice) 4.00pm – Goodbyes and Check-out What is cost? Adults – $150 each Children – $90 each Food and outdoor activities are NOT included How to book? It is encouraged that you book your accommodation as soon as possible. Once we have allocated all the rooms, we will then be able to plan outdoor activities and group meals. To book please email Debbie Solms or contact her on 0400455151.

Lake Macquarie Adventure Race – 13 Feb 2021

December 4, 2020 in /by

If you’re looking for next challenge? Something that’s exhilarating, fun and action-packed?  Come join us as we train for the Maximum Adventure Race in Lake Macquarie on Sat 13 Feb 2021 This event is inclusive of everyone! Designed for teams of two, each team takes on three core disciplines several times during the event – mountain biking, trail training and kayaking. It’s fun, it’s exhilarating and action-packed… at an outdoors scenic location. Teams can choose between the following courses: Novice Course:  5-15km mountain biking; 3-5km trail running and 1-2km kayaking Classic Course:  15-25km mountain biking; 5-10km trail running and 2-4km kayaking About our Training Program To support our BEXI members, we are planning a 5-week training program to train for the various disciplines for this adventure race. Our comprehensive 6-week training program starts on Mon 04 Jan 2021 and will get members fit, strong and ready to embrace this action-packed event. There will be a combination of group training and self-training sessions. Below is a draft outline of our training program: Who is this program for? If you’re looking for your next challenge If you’re looking for an event that offers a sense of fun and adventure If you’re looking to attempt a multi-disciplined event If you’re keen to train with friends and have fun getting fit What is included? 6-week training program Training across running, cycling and kayaking 2 x Kayak training sessions Mental skills and strategies for multi-disciplined events Race nutrition and recovery Motivational support Membership of a supportive, like-minded Community What is excluded? Race entry fee Pre-Race Training Clinic (Sat 6 Feb 2021) BEXI technical race singlet What is cost? $50/week (total $300) Mon 04 Jan to Sat 13 Feb 2021 (6-weeks)  

Jump-into-Summer ’20 – Week 3

October 25, 2020 in /by

Winning doesn’t always mean being first. Winning means you’re doing better than you’ve done before. Loving the positive energy within our BEXI team with our Jump-into-Summer challenge.  Great feedback about our bootcamp sessions – FAB’s Monday class is more bootcamp-style; and Roslyn’s Tuesday class is more strength & conditioning-style. Take advantage of our Super-Session Challenge this week and double your bootcamp points. The weather is looking wet this week, but don’t let that affect your training. Our coaches have come up with undercover options that will keep you warm and dry – so you can create your own ‘sunshine’. Week 3 Exercise Challenge – Join Kaye Chan’s Friday 6am outdoor trail cycle and earn 20 pts! Wellbeing Challenge – book your free breast screen test* at Breast Screen NSW (if you haven’t in the last 2yrs). Wildcard Challenge – support the Pink Bun Campaign – treat your family to a 6-pack of pink buns (before Weds 28 Oct). Super-Session Challenge – double your points when attending Mon AND Tues bootcamp/strength training (40pts). Consistency Challenge – aim for 4 sessions this week – team up with your BEXI buddies so they can hold you accountable. * If younger than 50yrs, encourage your ‘older’ friends to book their screen test. Pink Bun Campaign Did you know that this year is the 20th anniversary of Bakers Delight’s partnership with Breast Cancer Network Australia (BCNA)? Buy a Pink Bun or a 6-pack of Pink Buns (between 8-28 October) and Bakers Delight will generously donate 100% of the sale of the iconic Pink Bun to BCNA. The Pink Bun campaign enables Australians to show their support to all who have been impacted by breast cancer, while ensuring that no one personally affected goes through a breast cancer diagnosis alone. Discuss this with your kids so they understand the meaning behind the Pink Bun Campaign. #togetherwecan #teambexi ~ Jump-into-Summer – Week 1 ~ Jump-into-Summer – Week 2    

Jump-into-Summer ’20 – Week 2

October 18, 2020 in /by

When you start taking care of yourself, you start feeling better, you start looking better, and you start to attract better. It all starts with you! Great start to our Jump-into-Summer ’20 challenge last week! Loved seeing so many familiar faces with lots of awesome energy. We have added an extra outdoor cycle session – Fridays, 6am at Tramshed for a lap around the lake (or more). Big thanks to Kaye Chan for leading this session. This week we have a fun Super-Session challenge planned – all will be revealed by the coaches. IMPORTANT – Our Bootcamp classes are proving very popular, which is fab!  However, it is important that we comply with C-19 restrictions, which means we can only have 20 members per class. To monitor numbers, we have created a Bootcamp Booking Sheet on Google Docs – please could you enter your name in the class you wish to attend. If we exceed the limit for the one class, you have the option to attend the other class. Appreciate your support in making this work. Week 2 Exercise Challenge – attend as many group training sessions as possible from our weekly timetable below. Note there is a new outdoor trail cycle on Friday mornings at 6am with Kaye:   Wellbeing Challenge – Go for a barefoot walk on the beach Wildcard Challenge – none this week, next one in Week 3 Super-Session Challenge – Cryptic clue – ‘Something forgotten or excluded’ (to be revealed by the coaches this week) Consistency Challenge – commit to attend 3+ sessions per week (with your coach or buddy) Wildcard Challenge: Share a random fact about yourself  Sue Addison was a professional tennis lines person Helen Paris can ride a unicycle Roslyn Meyer did Latin American and Ballroom dancing in her early 20s Dee Fitzgerald had a dinner-date with Gwyneth Paltrow’s bodyguard at the Oxo Tower in London Bec Fry can jump over her own leg (there’s video evidence on facebook) Andrea Drury raced motorbikes Koula Enev was in the USA when September 11 happened and on the same flight that got hijacked the day before!! Sam Brown fell asleep on a train in Europe – woke up in Hungary and was detained by border guards Katrina Maw deliberately smashed through the toll boom gate on the Harbour Bridge to see if she could, after throwing her coins in!! Clare Davies gave birth to a millennium baby boy on 1st Jan 2000 Kelly Therkelsen met Will Smith when she was in Yr10 doing work experience on Video Smash Hits on Channel 7 – he even kissed her hand!! For more random facts about our BEXI friends – check out Race-FIT and Walk-to-Run facebook pages. Jump-into-Summer – Week 1    

Jump-into-Summer ’20 – Week 1

October 11, 2020 in /by

Ready… steady… Jump-into-Summer ’20!  Our Jump-into-Summer ’20 challenge is go. Seven weeks of  fresh air, fitness and all-round fun. Ensuring you feel fit and fabulous for summer. How does it work? Weekly run, cycle, strength training – progressing each week (Week 1 focuses on benchmark testing) Attend as many sessions in the week – the more, the better!  Each session attracts points (see below) You will be issued with a ‘Score Card’ so that you can tally your points each week 1 x Wellbeing challenge will be issued each week 4 x Wildcard challenges will be issued 3 x Super-session challenges will be issued The more you do – the more points you will attract Prizes will be awarded at end of challenge Week 1 Exercise Challenge – attend as many group training sessions as possible from our weekly timetable below: Wellbeing Challenge – Enjoy a cup of coffee/tea/kombucha on your own, in peace (20mins) Wildcard Challenge – Share 1 random fact about yourself to team (within your private FB groups – Race-FIT, Tri-FIT, Walk-to-Run) Super-Session Challenge – Weeks 2, 4 & 6 Consistency Challenge – aim to attend 3+ sessions per week (that’s how you create a habit!) Point Scoring Run/Walk/Cycle – 5 points Strength Bootcamp – 10 points Wildcard Challenge – 10 points Super-Session Challenge – 20 points Wellbeing Challenge – 20 points Consistency Challenge – 10 points Yoga Session – 10 points Prizes Most Improved Most Attended Sessions Special Coaches Award Overall 2020 Winner Save-the-date for prizing-giving/end of challenge BBQ – Sat 28 Nov 2020   To win, you have to stay in the game!   ~Jump-into-Summer – Week 2 ~Jump-into-Summer – Week 3    

BEXI Ultra-Trail Event – Sat 10 Oct 2020

September 20, 2020 in /by

Our BEXI Ultra-Trail Event will take place on Sat 10 October 2020. The stunning course takes in the sites of the beautiful Lake Macquarie and the magnificent coastline of historic Catherine Hill Bay and the Munmorah State Conservation Area. The terrain is varied – bushland single track, fire trail, coastal tracks, rock platforms and beach running all feature to challenge and excite the most discerning of trail runners. 36km Course – 689m elevation 22km Course – 444m elevation 12km Course – 230m elevation Nutrition & Fuel It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies. As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace): 2 hours – aim to carry 2-3 gels (or equivalent carbs – sports drink, chews, bloks) 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks) 6 hours – aim to carry 8-10 gels (or equivalent carbs – sports drink, chews, bloks) Read important article by Nutritionist, Tamara Madden, about fuel requirements for endurance run 5-9hrs. Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets.  (Note – there are electrolytes in some gels/sports drinks.) If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition. Aid Stations There will be four aid stations along the course, providing water, sports drink, fruit, lollies, potatoes & sandwiches: 8.5km – Aid Station 1 (Scenic Drive) 16km – Aid Station 2 (Mine Camp Drive) 20km – Aid Station 3 (Frazer Beach) 30km – Aid Station 4 (Mine Camp Drive) What to Wear Having the right gear to take on a remote trail run is very important in order to ensure you can enjoy your run, stay safe and get the most out of training. Below is a guideline in terms of what to bring: Hydration pack Trail shoes Waterproof jacket Wind jacket Beanie Gloves Fleece Small emergency kit (snake bandage, blister care patches such as compeed or fixamol, whistle, compass, emergency space blanket) Dry sack and map case Garmin GPS watch Sunglasses Who can Join This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier! The above event will follow our COVID-19 Safety Plan.  

Jump-into-Summer ’20

September 11, 2020 in /by

Join us for seven weeks of fresh air, fitness and all-round fun! Summer-time is here! Time to head outdoors and take on our seven-week Jump-into-Summer ’20 challenge – consisting of workouts, wildcard surprises, super-sessions, prizes and fun. Our goal is to get you feeling fit & fabulous for summer. How does it work? Challenge starts on Mon 12 Oct and continues through to Sat 28 Nov 2020 We will focus on four goals: Get Fitter – aim to improve your current fitness level (based on a benchmark test) Get Faster – achieve a PB in your chosen run (5km) or cycle (20km) course Get Stronger – improve your strength (based on a benchmark circuit) Build a Healthy Habit – commit to being ‘Consistent’ by attending 3 x weekly sessions (monitored via Training Peaks)  Weekly training sessions include – Running, Bootcamp (Strength & Conditioning), Cycling and Yin Yoga Surprise ‘Wildcard’ challenges will be issued each week (can’t say any more!) Points will be allocated for attending training sessions, completing challenges and achieving goals Prizes will be awarded for most improved, most attended sessions, special Coaches award… and Overall 2020 Winner! Prize-giving concludes at end of challenge on Sat 28 Nov – with a brekkie BBQ This challenge is for you if you’re looking… to feel energised for summer for a tangible/achievable goal to work towards for someone to hold you accountable to hang out with like-minded, fun-loving friends to have fun while getting fit! What is the cost? $40 p/wk (across 7-weeks) Includes prizes Guaranteed results (based on tests) Lots of fun! Friends, sun, sand, and sea, that sounds like the perfect summer to me! 

BEXI Spring Fling – Logistics

September 8, 2020 in /by

Our BEXI Spring Fling takes place on Sat 19 Sept 2020. It’s a fun run which follows the magnificent coastline from the Sydney Opera House to Manly Beach. Runners choose their distance and where they would like to start. We all cross the finish line at Little Manly Beach to the cheer from our BEXI buddies. Our aim is to have fun and take in the stunning beauty that the Northern Beaches has to offer. 35km Course Start on the steps of the Opera House – hug the coastline all the way towards Little Manly Beach. We will meet 5.15am at Collaroy SLSC and car pool to the Opera House – start 6am. Support vehicle will meet you key meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 35km instructions  20km Course Start at Taronga Zoo – hug the coastline all the way to Little Manly Beach. We will meet 5.45am at Manly Library Carpark and car pool to Taronga Zoo – start 6.30am. Support vehicle will meet you at regular meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 20km instructions  10km Course (One-way) Start at the Spit Bridge – follow the Spit-to-Manly Walk, all the way to Little Manly Beach. We will meet 6.45am at Manly Library Carpark and car pool to the Spit Bridge – start 7.30am. Follow the Spit-to-Manly walk. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 10km (one-way) instructions  10km Course (Out/Back) Start at Little Manly – follow the Manly-to-Spit walk, turn around at 5km mark and return to start at Little Manly Beach. We will meet 7.15am at Little Manly Beach (left of Manly Ferry) – start 7.30am. Follow the Spit-to-Manly walk, turn-around at 5km. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 10km (out/back) instructions  5km Course (Out/Back) Start at Little Manly – follow the Manly-to-Spit walk, turn around at 2.5km mark and return to start at Little Manly Beach. We will meet 7.45am at Little Manly Beach (left of Manly Ferry) – start 8am. Follow the Spit-to-Manly walk, turn-around at 2.5km. Celebrate the finish as you cross the finish line at Little Manly Beach. →  Detailed 5km (out/back) instructions Nutrition & Fuel It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies. As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace).  If you are running for 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks). If you are running 2-2½ hours – aim to carry 2-3 gels. Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets.  (Note – there are electrolytes in some gels/sports drinks.) If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition. What to Bring Dress in layers, as it will be cool to start. Wear your BEXI singlet (preferably), shorts/leggings, visor/cap , sunglasses, sunscreen, vaseline (for chaffing), watch/GPS, socks, running shoes, hydration bladder (optional), waist belt (optional), nutrition (see above). On-course Support A BEXI support vehicle will be on-course supporting the 35km and 20km runners at key meeting points. Drinks and nutrition will be provided at these support stops. The vehicle will also carry drop-off bags for change of clothing at finish. Who can Join This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier! COVID-19 Safety Plan Based on recent guidelines from the NSW Chief Health Officer (14 Sept 2020), we are limited to group sizes of 20 max at outdoor public gatherings. We will therefore be directing participants once they cross the ‘finish line’, to various designated meeting points in the area.