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3-Week Race-Prep Program

August 18, 2020 in /by

Our Race-Prep program is aimed at preparing you to feel fit, fabulous and on top form for our BEXI Spring Fling on Sat 19 Sept.  We are making available an exclusive 3-week nutrition  program, in collaboration with Mad on Nutrition, to support you prepare for our BEXI Spring Fling. Our 3-week meal plan is specifically tailored to support your training needs (high intensity, endurance and recovery). This will ensure you are race-ready for Sat 19 Sept and perform at your peak! What is included in the program? 3-week meal plan – including 3 meals, snacks, all recipes and shopping list (see sample recipes) Weeks 1-2: will be balanced meals – with some extra carbs on high training days to support you Week 3:  (leading into our event) will focus on getting your body ready and topping up glycogen stores a few days prior to the event 30min ZOOM group chat to discuss fueling tips for your event (Weds 2 Sept at 8pm) Private Facebook group for the duration of the 3-week program to assist with support and questions How the program will work? Each Friday we will send you a weekly meal plan with the recipes and shopping list. The plan starts on a Monday – so you have time to get organised on the weekend. The meals will include breakfast, lunch, dinner and snacks. It will be a balance of carbs/protein/fat. Week one will be starting on Monday 31 August 2020 (plan sent Friday 28 August). Benefits of the Program Education on what and when to eat – before, during and after training Maximise performance and recovery Prepare body to use glycogen for high-intensity training Prepare body to use fat for longer endurance training Manage meal planning to support training Regain energy Support busy lifestyles What is the cost? $80 for 3-week program $160 for 3-week program PLUS protein supplement (practioner-grade, valued at $86) BEXI Gold member discount 10%  

BEXI Spring Fling – 19 Sept 2020

August 10, 2020 in /by

Join us as we take in the stunning views of Sydney’s iconic landmarks, spectacular coastline and world famous beaches.   Our BEXI Spring Fling is a fun run event which starts on the steps of the Opera House and follows the coastline to Manly Beach. Participants can choose their distance and decide where they would like to start/finish. The BEXI support bus will follow participants along the course, collecting/dropping-off along the way. The aim of this Spring Fling is to have a goal that you can work towards. Training for this event will give you a goal, keep you motivated, accountable, consistent and encourage you to have fun! What is the course? The course starts on the steps of the Opera House and takes in Sydney’s biggest landmarks, spectacular views of the harbour, beaches, clifftops, native bushland and uninterrupted views of the ocean. The support bus will stop at the following locations: 0km – Sydney Opera House (Start) 5km – Kirribilli 10km – Cremorne 15km – Taronga Zoo 20km – Bradley’s Head 25km – The Spit Bridge 30km – Dobroyd Head 35km – Manly Beach (Finish) * Route subject to change due to COVID-19 regulations.  How does the support bus work?* The BEXI support bus will collect participants at Collaroy SLSC in the morning (timings tbc) and transport participants to the starting line at the steps of the Opera House. The support bus will then follow the course and collect/drop-off participants at their chosen destination. On-course refreshments will be made available along the way to support all participants. The support bus will also carry baggage for participants.  Seats will be allocated on a first-come-first-served basis to those who reserve a spot. Please ensure you reserve a spot asap. * Support bus subject to change due to COVID-19 regulations.  Who can join in? This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. Is there a training program? We will continue to follow our training program for the Blackmores Running Festival and then complete our Spring Fling on Sat 19 Sept 2020. The aim of the event is to give you a goal, which will keep you motivated, accountable, consistent with your training and in the company of like-minded running friends. What is included in the training program? 3 x weekly face-to-face coached sessions – Mon Intervals | Thurs Tempo | Sat Long Run 2 x weekly virtual cross-training sessions (via Zoom) – Strength & Mobility | Yoga Motivational support Membership to a supportive, like-minded Community What is the cost? BEXI Members: the only cost is for the support bus – as a guideline it will be $20 per person. BEXI Non-Members:  join our weekly group training sessions, plus the support bus of $20. BONUS! Exclusive 3-Week Race-Prep Nutrition Program We are making available an exclusive 3-week Race-Prep Nutrition Program, in collaboration with Mad on Nutrition, to members who are focused on feeling fabulous and ready for event-day on Sat 19 Sept. The program will provide you with the following: Weekly meal plans – including 3 meals (family-friendly), snacks, all recipes and shopping list Weeks 1-2:  will be balanced meals with some extra carbs on high training days to support you Week 3:  (final week leading into the event) will focus on getting your body ready and topping up glycogen stores a few days prior to the event Access to private facebook group for support and questions 30min Zoom group chat regarding race day fueling tips for your event What is cost of 3-week nutrition program? $80 for 3-week program $160 for 3-week program PLUS protein supplement (practioner-grade, valued at $86) BEXI Gold member discount 10% *15 participants required Register Now! Reserve your spot on the bus Join our 3-week Race-Prep Nutrition Program *Note: the above Event is subject to COVID-19 regulations.  

Beyond-5km

July 27, 2020 in , /by

Following the huge success of our Walk-to-Run-5km program, we are thrilled to offer our successive Beyond-5km program.  This 8-week program continues to build on the solid foundation we have built with our previous program. Our goal is to take part in the 10km Bridge Run at the Blackmores Sydney Running Festival on Sun 20 Sept 2020. Our training plan is focused on building your strength, improving your mobility and increase your mileage at a safe rate so you can progress injury-free and achieve your goal. You choose your distance (beyond 5km) and we will structure your training program accordingly. What is included? Mon 6.30pm – Strength & Mobility training (via Zoom) Tue 7.30pm – Yin Yoga (via Zoom) – optional Wed 6.30pm – Coached run training Sat 8am – Coached run training Mental skills and strategies Motivational support Membership to a supportive, like-minded Community Who is this program for? Those wanting to progress their running from 5km Those wanting to progress their strength, mobility and overall fitness Those wanting to train for the 10km Bridge Run Those wanting extra support to keep moving / achieve a goal Those wanting to train with a group of like-minded runners What is excluded? Race entry fee BEXI technical race singlet Program Prerequisites We are committed to supporting and encouraging all who participate in our programs, whilst keeping the health and safety of our members a priority. Please view our program prerequisites for a guideline of our baseline requirements, or speak to Debbie Solms about your journey. What is the cost? Silver Package – $35 per week (for the 8-week duration)  

Bowral Cycle Classic – 18 Oct 2020

July 13, 2020 in /by

The award-winning Bowral Cycle Classic takes part in the stunning Southern Highlands – showcasing the beautiful quaint towns of the region.  Choose from the 125km Challenge Classic or the 90km Rouleurs Classic.   About the program The event is hosted on Sun 18 October 2020 and takes you through the rolling hills of Bowral, Berrima, Sutton Forest Rogertson and Kangaloon. There are four loops on offer – we will be focusing on the 125km and 90km. Our 13-week training program – kicks off on Tues 21 July 2020 – targeting cyclists who are looking to attempt their first cycle classic (90km); and those who would like to take on a challenge (125km). Each week we focus on 4 x bike training sessions which include – endurance, speed and power. Half of the training sessions are coached/guided and the other half are sessions to do on your  own.   * Program subject to change What is included in the program? 13-week training program 25 x coached/guided training sessions Saturday endurance rides will be on alternate weeks as guided rides with our partners at Northern Suburbs Triathlon Club (NSTC) Sunday endurance rides will be on alternative weeks as coached rides with our qualified BEXI coaches Race nutrition and recovery Mental skills and strategies Race day logistics Membership of a supportive, like-minded Community FREE BEXI Buff – they’re really cool!!  What are the course descriptions? 125km Challenge Classic 90km Rouleurs Classic What is excluded? Race entry fee Travel and accommodation Your Investment Gold Membership – $40 p/week across 13-weeks – (21 July–18 Oct 2020)

Running Programs

June 16, 2020 in /by

Our running programs have been designed to prepare you fully for your chosen event, so that feel confident and ready to have a fantastic race.  Each training plan is focused on building your strength, improving your mobility and increase your mileage at a safe rate so you can progress injury-free and achieve your goal. You choose your distance (10km to marathon/ultra-marathon) and will be structure your training program accordingly. We train together as a team – as this offers greater team camaraderie and higher levels of motivation. Our comprehensive training program is structured around a combination of face-to-face coached sessions, virtual coached sessions (via zoom) and your own homework sessions. What is included? Weekly online training program (via Training Peaks) 3 x weekly face-to-face coached sessions – Intervals | Tempo | Long Run 2 x weekly virtual cross-training sessions (via Zoom) – Strength & Mobility | Yoga Mental skills and strategies Race nutrition and recovery Motivational support Membership to a supportive, like-minded Community Who is this program for? You would like to train for a specific running event – marathon | half-marathon | 10km You want to challenge yourself to the distance for the first time but done know how to train You need that extra support to achieve your goal Your enjoy training in a group environment with like-minded runners who will push you to achieve your best What is excluded? Race entry fee BEXI technical race singlet Program Prerequisites We are committed to supporting and encouraging all who participate in our programs, whilst keeping the health and safety of our members a priority. Please view our program prerequisites for a guideline of our baseline requirements, or speak to Debbie Solms about your journey. What is the cost? Gold Membership – $40 per week (based on duration of program)  → Click here for list of upcoming running events     

5 x Training Programs

June 15, 2020 in , /by

The world sure has been topsy turvy over the past 3-months. We have seen our sports events cancelled, postponed… or still hanging in the air. With restrictions being lifted, there is light at the end of the tunnel as numerous events are being allowed to go ahead in some capacity. We’re super-excited to get back in training and have created the following 5 x new training programs to support you over the coming months: Blackmores Sydney Running Festival – 20 Sept 2020 12-week program 3 x weekly coached sessions – Mon, Thurs and Sat Additional virtual cross-training – strength and yoga Distances – 42km | 21km | 10km Starts Mon 22 June 2020 More info… Bowral Cycle Classic – 18 Oct 2020 13-week program 2 x coached weekly sessions – Weds and Sat/Sun 6 x outdoor coached sessions Distances – 125km | 90km Starts Mon 20 July 2020 More info… Ultra-Trail Australia – 24 Oct 2020 14-week program 3 x weekly coached sessions – Mon, Thurs and Sat Additional virtual cross-training – strength and yoga Distances – 50km | 22km | 11km Starts Mon 13 July 2020 More info… SMH Half-Marathon – 15 Nov 2020 15-week program 3 x weekly coached sessions – Mon, Thurs and Sat Additional virtual cross-training – strength and yoga Distances – 21km | 10km (relay) Starts Mon 27 July 2020 More info… Queenstown Running Festival – 21 Nov 2020 16-week program 3 x weekly coached sessions – Mon, Thurs and Sat Additional virtual cross-training – strength and yoga Distances – 42km | 21km | 10km Starts Mon 27 July 2020 More info…    

2-Week Reset Program

June 15, 2020 in /by

To say that this year has gone a little differently than we might have expected is an understatement. With the coronavirus shutdown affecting all of us – from work, to home-schooling – we have all had to adjust our lifestyles. It has been a particularly stressful time, which has had many of us turning to bad habits.   Our 2-week Reset Program will help you get back on track and feel fabulous!     We have teamed up with qualified Naturopathic Nutritionist, Tamara Madden (Mad on Nutrition), to provide you with the knowledge and tools to support you remove these bad habits and get back on track. What is included in the program? 2 week meal plan – including all recipes and shopping list 30min ZOOM educational session each week (Weds 8pm) Week one: Moderating Habits and Sleep We take a look at ways to moderate or shift some bad habits around alcohol, sugar and chocolate. We also look at the importance of sleep and how it affects your mood, weight, and overall well-being. Week two: Routines, Planning and Macro Balance We will look at ways to make healthy eating easy everyday, ways to manage weight, and what your plate should look like.  1 tub of Thermophase Essentials Powder – an excellent pea protein-based supplement to help curb cravings and hunger (the product is made by Metagenics, it is practioner-grade, valued at $86) How the program will work? Each Friday we will send you a weekly meal plan with the recipes and shopping list. The plan starts on a Monday – so you have time to get organised on the weekend. The meals will include breakfast, lunch, dinner and snacks. It will be a balance of carbs/protein/fat. Week one will be starting on Monday 22 June (plan sent Friday 19 June).  Our 30min ZOOM education sessions will take place on Wednesdays at 8pm (24 June and 1 July). Benefits of the Program Shift bad habits – alcohol, sugar & chocolate Manage emotional eating Manage meal planning Improve gut health Sleep better and regain energy Manage anxiety and stress levels Support busy lifestyles What is the cost? $160 – all the above INCL. protein supplement $80 – all the above EXCL. protein supplement BEXI Gold member discount 10% Registration closes on Weds 17 June 2020!  

Seven Summits VC – Mount Kosciuszko

April 30, 2020 in /by

Our Seven Summits Virtual Challenge starts today, Fri 1 May  2020. We kick off with our ‘warm-up’ summit – Mount Kosciuszko.  Australia’s highest mountain at 2,228 metres above sea level. It is located on the Main Range of the Snowy Mountains in Kosciuszko National Park – west of Crackenback and close to Jindabyne. Polish explorer Count Pawel Edmund Strzelecki, famous for his exploration of Australia, named Mount Kosciuszko in 1840 in honour of the Polish hero General Tadeusz Kosciuszko. After his death in 1817, Kosciuszko was hailed not only as a Polish patriot but also as a great American and a true citizen of the world.   Fun Facts It is ranked 71st in the world for its height. Almost exactly a quarter the height of Mt Everest. The locals know it as ‘Kozzy’. It is the coldest part of Australia, and is covered in snow for months between June and October. The mountain has many rare species of alpine plants, animals, and endemic flowers, which are not found anywhere else in the world. There are also many aboriginal names for this mountain like, ‘tar gan gil’, ‘jagungal’, etc., which translate into ‘table top mountain’.   Kosciuszko Trivia The park is also home to [XX] percent of the bird species in New South Wales?  Answers posted to 7-Summits VC facebook page. Week 1 Wildcard Challenge Post a pic on our 7-Summits VC facebook page of you/your family scaling a peak.    

Seven Summits Virtual Challenge

April 28, 2020 in /by

In April we successfully completed our Highway-19 virtual challenge – circumnavigating around Australia and New Zealand. In May, we are raising the bar… hugely!  Introducing our latest virtual challenge: 7-Summits Virtual Challenge Our goal is to scale the seven summits across each continent – Africa, Antarctica, Asia, Australia (Oceania), Europe, North America and South America. Reaching the peak of every summit is  regarded as a significant (mountaineering) achievement – making this our toughest BEXI challenge to-date.  As a bonus extra, we are including Mount Kosciuszko – the highest peak in Australia (making it really a total of 8-Summits).   About 7-Summits Starting Fri 1 May 2020, we will run, cycle, swim, exercise our way to the highest peaks of each summit on each continent (incl. Mount Kosciuszko) – total elevation 45,542m.  We will start with our local summit – Mount Kosciuszko, building up to the highest summit, Mount Everest. On weekends, we will set ‘QOM | KOM’ (Queen of the Mountain | King of the Mountain) challenges, where we challenge ourselves to conquer a set elevation target. And yes, we will be recognising those who can complete the most elevation on the agreed day. Our Journey We will start with the smallest summit – Mount Kosciuszko at 2,228m, and then build up to the tallest (and most majestic of all summits) – Mount Everest at 8,848m. Calculating Elevation Participants are required to connect their training devices/watches to STRAVA and join our BEXI Community Club.  At the end of each week, all training efforts will be consolidated and calculated. A progress update will be provided to our group each Monday – via our private 7-Summits Virtual Challenge facebook group. Our 7-Summits Virtual Challenge is open to all our BEXI members, family and friends – from Sydney to Switzerland, to South Africa, to Seychelles. You are all welcome to join! To ensure all disciplines are inclusive, we will be allocating ‘elevation meters’ for the various disciplines below: Running 5km – 5m | 10km – 10m | 15km – 15m — find those hills & climb!! Swimming   1km – 5m | 2km – 10m | 3km – 15m Exercise 30mins – 5m | 60mins – 10m | 90mins – 15m Cycling (outdoor) No bonus elevation – find those hills & climb!! Cycling (indoors) 10km – 10m | 15km – 15m | 20km – 20m — find those hills & climb!! Juniors As above, multiplied – 5-10yrs x 4 | 11-15yrs x 3 | 16-20yrs x 2 QOM | KOM challenges will be issued for each continent Spot prizes will be allocated along the way — keep your eye on that ‘polka-dot jersey’ What is the cost? FREE! GRATIS! GRATUITE!  We want to support our BEXI community, their family and friends. What happens at the finish? We celebrate our success via a virtual ZOOM shindig!  All participants will receive a ‘polka-dot’ finishers memorabilia (this will incur a very small charge). How to register? Round up your BEXI buddies, family, friends and join our private Facebook page – 7-Summits Virtual Challenge Join our BEXI COMMUNITY Club on STRAVA – this will log your daily efforts Register your details online – so we can communicate with you   The best view comes after the hardest climb! 

HIGHWAY-19: Week 1

March 31, 2020 in /by

HIGHWAY-19 starts today, Weds 1 April 2020! We trave north in an anti-clockwise direction – starting from the steps of the Sydney Opera House and following the coastal road all the way up to Brisbane. A total of 917km. Along the way we’ll take in some amazing sights on the east coast of Australia – these include: Fun Facts Sydney – The Sydney Opera House has 15,500 light bulbs than need replacing every year. Newcastle – Bogey Hole was hand-hewn out of a wave cut rock platform by convicts for Major James Morisset, in 1819 for his personal use. Coffs Harbour – Home of the first Australian big thing which is The Big Banana – the biggest Fun Park between Sydney and the Gold Coast. Byron Bay – Australia’s wellness capital, this is the perfect place to shake up your coffee order with medicinal mushroom-spiked brews and house-made nut milks. Gold Coast – With 57km beaches and an average water temperature of 22 degrees, no wonder they attract 13 million visitors annually. Brisbane – The first lamington was made in 1900 at Old Government House for Lord and Lady… Lamington. Wildcard Challenge Get your kids to cycle 10km and we’ll triple their distance! Post a picture on our private HIGHWAY-19 FB page, together with the distance. Spot Prize Post your favourite training picture of Week 1 and we’ll select the most scenic one for our weekly spot prize. Gratitude Share one thing that you are grateful for from this week’s HIGHWAY-19 virtual challenge with a friend. Australian Trivia How many countries are larger than Australia? All progress begins with a brave decision. >> Want to join – see HIGHWAY-19 challenge details