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Ironman Sunshine Coast 70.3 – 26 Aug 2018

May 1, 2018 in , , , /by

The Ironman Sunshine Coast 70.3 offers the best of everything – sunshine, endless coastline, lush landscapes and plenty of smiles. With a world class course, amazing surfside transition and an awesome finish on the Esplanade, this event is a highlight on the Ironman 70.3 calendar.  We’ve been waiting for this event!  SUPER-EXCITED to be launching our first Ironman 70.3 training program. The Ironman Sunshine Coast 70.3 rates as one of the best! If you’re a seasoned triathlete who has completed a few sprint and standard-distance triathlons – this is your next challenge! The swim takes place at Mooloolaba’s spectacular surf beach – starting and finishing at the ‘Loo with a View’.  Cheering crowds await you as you exit transition for the cycle-leg via Mooloolaba Esplanade towards the Motorway. And the run takes in striking shores and a spectator lined course, finishing in the heart of Mooloolaba. Training Program Starting on Sat 12 May 2018, our 16-week training program is based on 5 x weekly coached group sessions* and 2 x weekly individual training sessions. Your training plan will be sent to you each week via Training Peaks – this will include 7 x weekly training sessions.  Each training plan is tailored to fit within your lifestyle. We understand how busy life is, so our aim is to balance your training sessions around your day-to-day commitments.   (* varies across each week) Our coaches are qualified across the sport of triathlon – swim, bike and run. Each coach has unique experience in competing in triathlons (across various distances), as well as taking part in the ITU Age-Group World Championships. Weekly Training Timetable (Mon to Sun) – starts Sat 12 May 2018 (best viewed on desktop/laptop) Mon (Coached) Tues (Coached) Weds (Coached) Thur Fri Sat (Coached) Sun (Coached) Strength Run  Bike  Swim  Run Bike  Open Water 5:45-6:30am, Narrabeen 5:45-7:00am, Collaroy 5:45-7:00am, Narrabeen Individual Training Individual Training 6:00-8:00am, Various 8:00-9:00am, Shelly Beach Coached strength & conditioning program focuses on strengthening muscles and joints to help improve athletic performance and reduce risk of injury. Coached run session focusing on technique,  speed, strength & stamina. Coached indoor bike turbo session focusing on speed, strength & stamina. Will also include some brick sessions later in the program. Individual swim session with your local swim squad. Individual run session focusing on distance, speed, strength & stamina. Mixture of coached outdoor and indoor cycle sessions focusing on skills, confidence, speed, strength & stamina. This will be alternated with some individual training.   Mixture of coached open water swim sessions focusing on skills, confidence, speed, strength and endurance in the open water.  This will be alternated with some individual training. “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, 2017 Ironman Cairns 70.3)  What is included? 16-week online training program 60+ total coached sessions 20 x coached indoor bike turbo sessions (studio) 16 x coached outdoor run sessions 4 x coached outdoor bike sessions 6 x coached open water swim sessions 16 x coached strength training sessions Mental skills and strategies Race nutrition and recovery Race tactics and guidance Monthly face-to-face program review meetings Analysis and feedback on training data Race weekend logistics Motivational support Access to private online forum Membership of a supportive, like-minded Community What is excluded? Pool swim squad training – you are encouraged to join your own local swim squad Additional outdoor swim sessions – you are encouraged to join Shelly Swim Club for a weekly outdoor swim Additional outdoor bike rides – you are encouraged to join Northern Suburbs Triathlon Club (NSTC) on Sat 6.30am Race entry fee BEXI Tri-Suit (optional) – orders must be placed by Fri 22 June 2018 Investment Options $47 p/week across 16-weeks Payable in 4 x $190 monthly payments    ➡ Register Here Payable in full – $750   ➡ Register Here Unlimited-2 Members – payable in 4 x $175 monthly payments   ➡ Register Here   “That finish shoot I had dreamed and visualised for one year, finally came true. The journey from start to finish was worth every sacrifice. I was an Ironman 70.3!”  (Michelle Nicholas, 2017 Ironman Cairns 70.3) 

Women’s Winter Wellness Program – 7 May to 29 June 2018

April 10, 2018 in , , , /by

We are super-excited to announce that we have teamed up with top qualified Naturopathic Nutritionist, Tamara Madden (Mad on Nutrition), to launch our Women’s Winter Wellness Program. Tamara offers and abundance of knowledge and a true desire to support women regain their energy and vitality. This 8-week program will take you on a journey of education and inspiration as we share our knowledge and expertise into supporting you improve your overall health. Be it weight loss, increased energy levels or specific health issues – we will help you understand the importance of good nutrition and how it impacts your day-to-day performance. It is not uncommon to feel frustrated about our overall health leading into winter. We become consumed with our thoughts and actions, which in turn affects our self-esteem and confidence.  “When life gets busy, the organisation and planning goes out the window and I find myself resorting to takeaway or bad choices.” “I am constantly tired, with bags under my eyes and allergies – can’t seem to work out where I am going wrong!” “Every Monday starts with good intentions.  Most weeks I’m reaching for the wrong things by Tuesday.” What is included in the program? Body composition tests (x 2) with qualified Naturopathic Nutritionist:  – First appointment (start of program) – 45min test, personal nutrition guidance and set some wellness goals; – Second appointment (end of program) – 30min test, compare to see the changes Nutrition guidance/tuition talks (group environment) plus weekly educational updates from qualified Naturopathic Nutritionist Weekly family-friendly meal plans, recipes and shopping lists Weekly mindset lessons Weekly 45min body conditioning group class ‘Reward Yourself’ booklet with healthy ways to celebrate your successes which won’t derail your plan Willpower tips and motivational charts to keep at your finger tips, regular accountability check-ins Access to private online forum and buddy system where you will be supported through the 8-week program Tamara Madden will discuss your individual nutrition plan based on your goals, activity level and body type. You will get a good understanding on how the macro-nutrients work in the body as well as the importance of the hormones in your metabolism and develop the right nutrition plan for long-term weight loss and healthy body. Our goal is to empower and inspire women to take charge of their health and happiness.  Benefits of the Program Boost your energy levels Lose weight Improve your gut health Balance your mood and stress levels Improve sleep Improve immune system Support busy lifestyles Improve your sporting performance Realistic and sustainable Who is this suitable for? Women looking to change their lifestyles and re-establish their health and wellbeing goals Women who need support and guidance through the maze of food choices Women who are busy and need a weekly family-friendly meal plan, with shopping list Women who need the mental and motivational support to stay on track Women who need the accountability of a fabulous supportive community Women who are looking for stress-free meal times suitable for the whole family Why you should participate? We truly believe that the 8-week Women’s Winter Wellness Program is a great opportunity to change your lifestyle and re-establish your health and wellbeing goals Education is a key factor of the program – Tamara Madden will share her wealth of knowledge so that you can better understand the why’s and how’s of doing things We are also driven by motivation – knowing that there are other women in similar positions to you, makes you feel supported and inspired throughout the program FREE Bonuses! Register by 30 April 2018 and receive 3 x free bonus offerings: Women’s Winter Wellness Program e-book of the entire 8-week program ‘Protein-Packed Snack’ e-book to help keep you fuelled 101 Ways to Lose Weight – Teresa Cutter, The Healthy Chef Early Bird Offer!  Register by 30 April 2018 and secure your special Early Bird offer: One-off payment of $380 –  Book now! Two-instalments of $195 – Book now! Three-instalments of $130 – Book now! Standard price from 1 May 2018 – $400 or two-instalments of $205 ♥ Exclusive ‘Unlimited 2-Term’ Member Offer – qualify for 25% discount as part of your ‘Unlimited Membership’.  Registrations CLOSED – we are FULLY BOOKED!

2018 Special Package Offer

January 31, 2018 in , , /by

There has been an amazing energy within our community about the start of the new year with everyone wanting to commit to our programs for 2018!  (We have been incredibly humbled by the level of interest.) Many have asked for the most cost-effective method for commiting to multiple programs – i.e. running, triathlon, strength, yoga, etc. Our key motivation with offering these programs is to support you on your journey and to make these programs accessible and affordable. Last week we announced a special discount tier for those wishing to subscribe to 2-3 programs. Today, we would like to offer you a further super-special option for those wishing to subscribe to more than 3 programs: ✅ 1 x Program – as listed ✅ 2 x Programs – second program less 20% ✅ 3 x Programs – third program less 30% ✅ 3+ Programs – Unlimited 2 Term Package – $850 ($170pm x 5) Our Unlimited 2 Term package runs across 2 x terms and is INCLUSIVE of ALL the programs that are being offered – Race-FIT, Tri-FIT, Strength-FIT, Yoga-FIT, Swim-FIT, etc. This is by far the most economical package that offers access to over 4+ group coached sessions per week. We truly feel this is an awesome offer, as you will have access to a structured and progressive training program, plus face-to-face access to high calibre coaches who will support your goals. This special package will apply to this period only – be sure to take advantage!

Triathlete? Who me?

January 29, 2018 in , , /by

I had just finished the Gold Coast Half Marathon and was sitting in the apartment after a celebratory dinner with a glass of wine in hand (of course!). One of my BEXI Buddies, Vicky Dawkins, asked: “So Sue, what’s next?  A triathlon?”  To which I responded: “Me? Never! I could never achieve that!”.  “Of course you can!”, answered Vicky. The brain went straight into processing mode. If Vicky (Queen of triathlon’s and all things running), thinks I can… then maybe, just maybe. The seed was planted. I went to the BEXI Triathlon information evening and met the BEXI coaches. They were top class, I knew I would be in safe hands. So, with zero triathlon experience or kit – I started my journey. Buy a bike, then bike accessories, followed by all the swim gear. My first swim session with Coach Emma was a waves session at Manly Beach.  I managed the first set, was so out of breath and unconditioned, that I had to sit out the rest of the session. What had I signed up for?!? My first bike session was around Terrey Hills with Coach Phoebe, I was miles behind the leader pack, had no idea how to use the gears. I was completely scared.  Thankfully I had a few ‘back-of-the-pack’ buddies, equally petrified of cycling on the open roads. We made it back in one piece. Part of the program was to join a local swim squad to improve stroke correction and technique. My gorgeous training buddy, Keiren Barham, joined me for a weekly lesson. Learning bilateral breathing was a huge confidence boost – but I was still nervous about open water swimming. Cycling was a huge challenge! Coach Debbie took me under her wing and guided me on a few cycle rides. I was then confident to join my BEXI buddies on the M7 cycle path – notching up 60km on my second ride. Forever grateful to my BEXI buddy, Kaye Chan for organising these sessions. I trained 6 days a week and got better and stronger each week. Race weekend at the Long Course Weekend in Jervis Bay consisted of 3-events over 3-days. Swim on Fri (750m), Bike on Sat (20km) and Run on Sun (10km). I did it!!! I even had fun. But… there was no way I could do it all in a row. Chatting to an ‘Event Crew Member’ after the event, I mentioned how much I loved the event and that I would seriously consider doing a ‘proper’ triathlon. The crew member was none other than the owner of Elite Energy Events – Mark ‘Emmo’ Emmerton. He resonated with my journey and we were soon swapping stories of starting out with our triathlon journies. Emmo kindly offered me a complimentary ticket for my next sprint triathlon. I had such an awesome time at Jervis Bay, there is something special when you train with an amazing group of girls, coaches and people who believe and encourage you. I took up Emmo’s offer and signed up for Wyong Triathlon which was 2 weeks later, I was back of the pack, almost last but had the most amazing time.  I felt so accomplished…I had done it.  I had completed my first sprint Triathlon. Yes, I am hooked and it is addictive. The whole process of training for a triathlon taught me so much about myself – facing fears, discipline, determination, perseverance, discomfort. But perhaps the best decision I made was to surround myself with people to support my journey.   Sue Naylor BEXI Triathlete 2017  (70.3 triathlete in-training)              

Exciting news to share!

January 23, 2018 in , , /by

Warmest new year wishes to you all.  2018 has arrived, is looking good and about to gain a lot more momentum! We’ve been working hard behind the scenes to boost our service offerings for our Beauty of Exercise (BEXI) community. There’s been lots of meetings, phone calls and emails – to ensure we offer you some pretty damn special programs as we launch into 2018. Read all about it… New!  Passionate Run Coach We’re very excited and pleased to announce that the gorgeous Andrea Drury has agreed to join our BEXI coaching team as one of our Run Coaches. Andrea will lead our Thursday morning hill interval training, which extends across all our programs. Andrea is a huge bundle of energy, passion and enthusiasm – the perfect BEXI fit! Read more about Andrea… New!  Admired Strength & Conditioning Coach A familiar face within our BEXI coaching community . Our current BEXI Triathlon Coach and recent Ironman 2017 All World Athlete Winner, Phoebe Fear, has kindly agreed to take on the role of our BEXI Strength & Conditioning Coach. Phoebe Fear has already earned huge respect within our BEXI triathlete community, so we are thrilled to have her lead our outdoor Strength-FIT program… New!  Exclusive Yoga Sign-up Offer We will be renting space from the amazing Yōgished overlooking Collaroy Beach. This yoga studio has recently been revamped and now offers an exclusive yoga studio (no longer fitness gym). The studio is also kitted with lots of new yoga props – mats, bolsters and blankets. To welcome the new year, yogini Nicole Grace is offering an exclusive yoga eye-pillow to all those who sign up to Yoga-FIT by 31 Jan 2018. Read more… New!  Build your Confidence in the Open Water By demand, we are offering an introduction swim program to encourage wannabe triathletes prepare for their first open water triathlon. Our ‘Build your Confidence in the Open Water’ swim program will consist of 2 x 1hr open water technique sessions, coached by our talented Swim Coach, Emma Trask Ward. These sessions will  get you swim-ready ahead of our Tri-FIT program.  Read more…. Special Offer!  Whopping 30% Discount  We appreciate your custom and as such would like to offer our loyal members a discount for signing up to 2 or more programs. Sign-up for a second program and qualify for 20% discount on that program; or sign-up for a third program and qualify for a whopping 30% discount on that program.  Read more… Coming Soon!  New BEXI Merchandise Our BEXI members are getting creative in the background to create a 2018 range of BEXI merchandise. This will include active wear, run/cycle/tri gear, swimwear and accessories. Stay tuned as things start to take shape. Wow, there’s a lot happening in our BEXI camp. We hope the above exciting announcements entice you to join us in 2018 as we ‘build on the small to achieve the great’. ~ Debbie & Team BEXI  x

Port Stephens Triathlon – 19 May 2018

January 12, 2018 in , , , /by

Port Stephens triathlon offers athletes a fun weekend with distances for all abilities – Standard, Sprint and Super-Sprint (Enticer). It’s an awesome event, in a beautiful part of the world. And also makes for a great get-away with the entire family! Whether you’re a seasoned triathlete or just starting out, this event has something for everyone. The standard distance for those looking for a challenge; the sprint distance for those into speed; or the super-sprint distance for those new to the sport of triathlon. The swim takes place on the idyllic One Mile Beach, the bike consists of undulating laps in the local area and the run offers a supportive atmosphere with lots of cheering. Training Program Starting on Sat 24 Feb 2018, our 12-week training program is limited to 12 x athletes. Weekly training consists of 3 x coached group sessions* and 3 x individual training sessions. Your training plan will be sent to you each week via Training Peaks – this will include 6 x training sessions.  Each training plan is tailored to fit into your lifestyle – our aim is to balance your training sessions with your day-to-day commitments. We understand how busy life is.  (* varies across each week) Our coaches are qualified across the sport of triathlon – swim, bike and run. Each coach has unique experience in competing in triathlons (across various distances), as well as taking part in the ITU Age-Group World Championships. Weekly Training Timetable (Mon to Sun) – starts Sat 24 Feb 2018 (best viewed on desktop/laptop) Mon Tues (Coached) Weds (Coached) Thur Fri Sat (Coached) Sun (Coached) Individual Training 6:00-7:00am, Collaroy 6:00-7:00am, Narrabeen Individual Training Individual Training 7:00-9:00am, Terry Hills 8:00-9:00am, Shelly Beach Strength Training* Run  Bike Turbo Swim Squad Run Bike Outdoor Open Water Our Strength-FIT program focuses on strengthening muscles and joints to help improve performance and decrease injury risk. (*Additional cost at discounted rate.) Coached run session focusing on speed & strength. Coached indoor bike turbo session focusing on speed, strength & stamina. Will also include some brick sessions later in the program. Individual swim session with your local swim squad. Individual run session focusing on distance & endurance. Alternating coached & social sessions: 6 x coached outdoor bike sessions focusing on skills, confidence &  endurance 6 x social rides focusing on disance & endurance. Mixture of coached & social sessions: 6 x coached open water swim session focusing on skills, confidence & endurance. 6 x social swims focusing on disance & endurance. What is included? 12-week online training program 12 x coached indoor bike turbo sessions (studio) 12 x coached outdoor run sessions 6 x outdoor bike sessions 6 x open water swim sessions Mental skills and strategies Race nutrition and recovery Race tactics and guidance Analysis and feedback on training data Race weekend logistics Motivational support Access to private online forum Membership of a supportive, like-minded Community What is excluded? Strength training – you are encouraged to join our Strength-FIT program (discounted rate) Pool swim squad training – you are encouraged to join your own local swim squad Social outdoor swim sessions – you are encouraged to join Shelly Swim Club for a weekly outdoor swim Social bike rides – you are encouraged to join Northern Suburbs Triathlon Club (NSTC) on Sat 6.30am Race entry fee BEXI Tri-Suit (optional) – orders must be placed by Fri 16 Mar 2018 What is cost? 12-week online program 36 x coached sessions $48 p/week across 12-weeks – payable in 3 x $195 monthly instalments (total $585) “Fantastic coaches. Loved the mix & variety of sessions. Each coach was able to add their skills & expertise. It was awesome having Carm speak at the Manly practice session – I had no idea how important his comments would be to my completion of the 70.3. The inclusion of a nutrition talk & bike mechanics were also great.”  (Survey 2017)   ➡ Set your sights on 2018 – register today!

BEXI Achievers 2017

December 13, 2017 in , , /by

At the end of each year, we get together to celebrate the successes of our BEXI athletes. It’s a time to reflect on all the events that we’ve taken part over the year and toast those who have worked hard to achieve their goals.  2017 was a busy year – so at the outset, I’d like to congratulate every BEXI member for stepping out of your comfort zones and committing to some pretty amazing goals. Huge congrats to our our top 2017 achievers:   Most Improved BEXI Athlete 2017 – Ann Velthuis This very shy, quiet young lady, joined our BEXI team in 2016. She had a few niggles she was working on, but she turned up every week for every session. Her speed improved, her fitness improved, her confidence improved… and all of a sudden she was taking on the Level 2 training with the other girls. Huge congrats to Ann Velthuis for her tenacity to keep trying. You are a true inspiration Ann. Most Determined BEXI Athlete 2017 – Roslyn Meyer Without a doubt, this lady is truly deserving of this award. Her commitment and drive to focus on her goal was outstanding. She set her heart and soul on her New York marathon and made many sacrifices along the way. She never missed a training session, she was always motivated, she trained hard and she inspired so many around her. Roslyn Meyer you were 100% determined to achieve your first marathon goal – it was an honour to support you on the sidelines. Well done! Most Inspirational BEXI Athlete 2017 – Sue Naylor This BEXI athlete has absolutely blossomed this year. She started off with a half-marathon this year. Feeling a little deflated, she decided to focus on shorter distances for a while — that was until she was talked into trying a triathlon. Thinking it was a good idea, she bought a hybrid bike… and the rest, as they say, is history.  Huge congrats to Sue Naylor, for absolutely embracing her new-found passion of triathlon and being so completely focused and committed. Sue has truly flourished right before our eyes. Well done Sue! Most Outstanding BEXI Athlete 2017 – Vicky Dawkins This BEXI Athlete’s list of achievements is vast! She never stops. It is exhausting just reading the list of all the activities she has done this year. Suffice to say, this lady is determined to achieve. She continually pushes herself out of her comfort zone, never quits – even when the going gets tough. Is supportive of her BEXI buddies around her – and often inspires them to join the journey with her. Outstanding effort Vicky Dawkins. BEXI Ambassador 2018 – Kaye Chan Each year we recognise a very special BEXI athlete who lives and breathes our BEXI values.  She supports other members, inspires those around her, motivates others to achieve their goals, leads by example, lives a balanced life, is a great community-player. Not only is this person committed to developing herself, she is also committed to helping others and their communities. This particular person often sacrifices her training to support others. She will willingly volunteer to support others, often making plans to meet up and train together. She will gladly put her hand up to lead our 5km runners, to co-ordinate training programs, to manage logistics for various programs… and so much more. This special lady is selfless and absolutely thrives on supporting others. We are indeed very privileged to have this person as a very key member of our community. Congratulations to Kaye Chan on being our BEXI Ambassador for 2018. Special mention goes to some key BEXI community members for working hard to fulfill their personal dreams: Canberra Marathon – Louise Grigg and Dee Fitzgerald Diamond Women’s Triathlon – Kate Marshall Ironman 70.3 Cairns – Michelle Nicholas Gold Coast Marathon – Hannetjie Brooks Gold Coast 10km – Nicole Woolley Blackmores Sydney Half-Marathon – Kasey McKee Long Course Weekend Triathlon – Vicky Dawkins New York Marathon – Roslyn Meyer and Hannetjie Brooks Ironman 70.3 Western Sydney – Kaye Chan Most BEXI Medals and Best BEXI Cheerleaders – Keiren Barham & Sue Naylor Best BEXI Refreshments Supporter – Plezi Brennan Congratulations on an absolutely outstanding 2017 – feeling very excited about 2018. We have a huge calendar of events for 2018 – can’t wait to get going.  

Australian Running Festival 2018

December 4, 2017 in , , /by

The Australian Running Festival – 14-15 April 2018 – is our first key event on our 2018 event calendar. The fast course, the cooler temps, the seasonal colours, the crowd support, the trendy wine bars, the urban coffee shops… we love it! Training In 2018, we are offering 3 x training programs focusing on the long-distance ultra-marathon/marathon; the half-marathon and the 10km distance. We understand the pressures of life and trying to fit it all in (family, work, sport, friends, etc.) – so when planning our programs, we ensure our programs are achievable and enjoyable. Our programs are built around 3 x weekly face-to-face 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 to ensure you progress gradually and without injury. Race Distance Training Program Training Starts Ultra 50km | Marathon 42km 16 weeks 23 Dec 2017 Half-Marathon 21km 12 weeks 20 Jan 2018 10km 10 weeks 10 Feb 2018 Our coaches are experienced and passionate runners, who understand what it takes to achieve your goals. We are 100% supportive and will work closely with you to ensure you succeed. What is included? Periodised training plan based on your race distance (8-16 weeks) 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 What is excluded? Race entry fee Travel, accommodation and meals BEXI technical race singlet Your Investment Program Early Bird (ends 22 Dec 2017) Standard (23 Dec 2017 onwards) 50km | 42km Race-FIT $460 (3 x $158 p/m) $480 (3 x $165 p/m) 21km Race-FIT $380 (3 x $130 p/m) $400 (3 x $135 p/m) 10km Race-FIT $300 (2 x $155 p/m) $320 (2 x $165 p/m) * Total cost can be split into monthly installments (incl. admin fee) Register today – start training with intent!    ➣ Thinking about stepping up to a marathon? Be sure to read our blog ‘Ready for a Marathon‘

3 Reasons to add YOGA to your Weekly Training Program

October 5, 2017 in , , /by

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 Beauty of Exercise. 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

Surround yourself with Royals

August 12, 2017 in , , /by

What an absolutely incredible morning!  I feel truly humbled, inspired and motivated – hence the blog. It started at 6am with our BEXI runners heading off for their Saturday long run training for Blackmores Running Festival. The morning was lighter and the temps were perfect for running – that feeling of Spring was in the air. I parked up at Billarong Reserve to greet our runners with fuel/refreshments for their long run. While waiting I bumped into 2 lovely ladies who were preparing for their long run – they were off to do 32km in training for their Berlin Marathon. Lesley Wilson (Mosman) and Jude O’Shea (Balgowlah). Obviously we got chatting about Berlin – which then soon became a conversation about all the marathons they have run — New York, Athens, Chicago, London, Boston, etc.  Wow!!! Inspired and energised about all their accomplishments, the conversation rapidly flowed about their experiences with each marathon: New York – the supporters across the various boroughs. Choral singers in Harlem, Hip Hop rappers in the Bronx, silence in the Jewish Quarter. Boston – the bomb going off after Lesley crossed the line. The shock, the bewilderment, the camaraderie of the running community. * Athens – the basic fuel stations (in the early days). From buckets of water to dip into, to sponges soaked in water, to coke. This was Jude’s first marathon – she smashed it in 3.08. London – the amazing atmosphere! Bumping into Will and Kate,  stopping to take selfies. Then having friends send you pics of you taking a selfie with the royals – too funny! (That’s Lesley in the pic to the right.) Kona – Jude turned to triathlon for a while and competed at Kona twice! She then went off to have 4 x children (!), and is now coming back to running – for the enjoyment. All such humble, passionate, beautiful stories and covered this in a space of 10mins – while warming up. Oh… and the other amazing fact was that Lesley did not know about Narrabeen Lake! This morning was her first run around the lake. Such a beautiful experience! I love surrounding myself with these amazing people and such an incredible community. You are…  the people you surround yourself with! * If you haven’t watched the movie documentary about the Boston bombing – watch it!