Explore Meditation

/in , , , /by

Meditation offers us a simple and effective channel to help regain and maintain our balance and reduce our stress levels.

Our 6-week program will provide you with the techniques to enable you to embrace a meditative state. You will gain an overview of the different approaches to meditation; discover which type of meditation best suits your needs and how different techniques can be useful at different times. At the end of the 6-weeks, you will leave the course with all the tools you need for your own daily meditation practice.

Benefits of Meditation

  • Helps regain balance in our lives
  • Reduces stress levels
  • Develops self-acceptance
  • Improves concentration
  • Develops confidence
  • Bolsters our immune system
  • Brings us closer to the people we care about

When does the program start?

Tues 09 February 2016
19.30-20.30pm
Narrabeen Beach SLSC

What is the cost of the program?

$140 for the 6-week period
Group size restricted to 15 participants

Our program is delivered by the fabulous Macarena Astrain. Maca loves to empower people reach their full potential through energetic work and meditation.

Reserve your place today!

2015 BEXI Achievers

/in , , /by

Congratulations to the following BEXI athletes who achieved some amazing successes in 2015. We’re all incredibly proud of you!

Overall Achievers 2015

Kelly Therkelsen Biggest Achiever 2015 Melbourne Marathon – Trained on her own. Never missed a session. Always delivered on her training program. Adopted a super-healthy mealplan. Great attutide, believed in herself. Committed to change her bad habits. Transformed and blossomed in front of our eyes!
Melanie Spong Best Transformation Embraced a totally new way of life – lost lots of weight, transformed her life, attends parkrun regularly, initiates meet-ups for running, joins others for training runs (often very early!)
Katie Jacka Best Beginner Runner  Committed, enthusiastic, embraced running, progressed to intervals, now has sights on half-marathon, involved family in parkrun
Inger DeOliviera Most Races in a year  Busy mum, commits to training, very reliable, always there, focuses on races, keen to try new events
Paul Rainbow BEXI Champ  Always there, planning events, taking photos, very reliable, social organiser, motivates people, inspires people, swims with B&B, manages parkrun, embraces our BEXI community
Kelly Therkelsen November Challenge  Hands-down the one person who has totally embraced this challenge. Trying new recipes, creating new combos, converting her whole family into healthy eating, restocked entire kitched with wholefood ingredients, managed to produce winning family meals, often on a budget (big winner!), embraced the exercise programs, Strength-FIT (with kids), Friday run club. Her body has changed shape in front of our eyes – she looks fitter, healthier and absolutely gorgeous. Kelly has inspired so many – to eat healthy, to run a marathon, to achieve goals. Well done Kelly – we’re so proud of you!
Liza Dukino BEXI Chief Motivator  Always puts BEXI first, lives and breathes BEXI, supports every event, comes to training regularly (despite living miles away), best refreshment stations ever, organises events for us, ensure everyone is looked after, motivates/inspires team, lives BEXI values, wears heart on sleeve, our BEXI Superstar!

Specific Event Achievers 2015

Kristin Prescott Sydney Coastrek 2015 Leading the team, organising the training, managing the logistics, motivating the team, drumming up support, flying the flag
Belinda Gremmo |
Steve Crosby		 Canberra Marathon 2015 Total commitment to training. Great camaraderie/support. Ran together on race day – crossed the line together in 3:58. Awesome time for first marathon!
Amanda Green Canberra Half-Marathon 2015 100% Commitment. Trained with fast runner, pushed hard in every session. Totally delivered at every training session and then on race day – 1:44 for first half-marathon.
Jonathan Green Gold Coast Half-Marathon 2015 100% Commitment. Made training a priority in business work-life. Well supported by wife, Amanda. Attended every session. Completed homework runat 5am before heading to work. Achieved goal of  1:58!  Despite having the sub-2hr pacer run past him 🙂
Suzanne Elliott Gold Coast 10km 2015 Puts a lot of effort into training – when she gets there! Busy mum, high flying executive. First BEXI runner to achieve a negative split at a race – 28:32 | 28:21. Awesome!
Inger DeOliviera Oxfam 100km Big dreamer! Never phased by the enormity of huge events. Always willing to try new things. Total commitment, despite having 2 very young kids AND a job that requires LONG hours. You will find her pounding the streets at 4am, just to get her run done.
Inger completed a huge number of races this year – Canberra Half, Coastal Classic, Oxfam 100km, City2Surf, Gold Coast Half, Melbourne Half!!!
Tiffany Crosby |
Katja Wong |
Cass Warner		 Ironman Sunshine Coast 2015  Total commitment to training. Focused at every session. Always kept their eye on the end goal. Never faulted. Great camaraderie – always supporting each other. Special mention to Cass who had to pull out due to injury. Very gracious right to the end, supportive and believed in her buddies. There on race day to cheer her buddies for 6-7hrs.
Felicity Douglas  Blackmores Half-Marathon 2015 Tough year. Lots going on with family, work, business. Always remained focused on her health. Encouraged by her BEXI friends around her. Set goals and always delivered. Has inpsired so many! Including her family! Hubby ran Gold Coast Half Marathon with her. Kids regularly join her with fun runs – Bridge Run, Pub Run, Mudge Festival, MS Fun Run, Santa Dash, etc. That alone should bankrupt the family!! Outstanding role model for BEXI community and the wider Northern Beaches community.
Kelly Therkelsen Melbourne Marathon 2015  Trained on her own. Never missed a session. Always delivered on her training program. Adopted a super-healthy mealplan. Great attutide, believed in herself. Committed to change her bad habits. Transformed and blossomed in front of our eyes!
Peita Hillman |
Sam Brown |
Nicole Tognetti		  Pinkie Triathlon 2015  Having the courage to push themselves beyond their comfort levels. Trying a new sport. Feeling the fear and then doing it. Never letting the fear get in the way of making the start line and achieving success. Very well done!
Michelle Savage New York Marathon 2015 Keeping her eyes on the prize. Never doubting that she would make the start line. Never doubting that she would finish! Always believing that she would come back home with a huge medal… and all the stories to share.
Katie Jacka |
Melanie Spong		 5km-FIT Beginners These two ladies have been hugely inspirational. They joinined our beginners learn-to-run program in Term3 (winter) and formed a great friendship – supporting each other each week, meeting up for training runs, cheering each other at parkrun, encouraging each other to enter different races, committing to join our Run-FIT training.
Melanie for joining those training for Blackmores Half-Marathon — meeting at 5.45am. Joining regular Friday run club, etc.

Achieve8Achieve 5

 

 

Achieve 7

 

 

 

achieve1Achieve2

Jump-into-January 2016

/in , , /by

Beat the post-Christmas holiday sluggish slump!

Know that feeling of ‘over-indulging goodness’ of the festive season?  Sluggish, unfit, unhealthy and unmotivated?

Join us for our 30-day ‘Jump-into-January’ challenge and we’ll help you jump-OUT of your bad holiday habits and jump-IN to your new healthy habits. We’ll boost your health, fitness and energy levels – leaving you feeling ready to embrace 2016!

What will you get when you sign up?

  • 30-days of deliciously, healthy, family-friendly meal plans
  • 30-days of fabulous, fun exercise challenges – for all fitness-levels
  • 30-days of health tips to energize you in 2016
  • 30-days of amazing support to keep you accountable
  • Weekly access to our group exercise classes
  • Weekly video interviews of members sharing their top healthy tips
  • Weekly adventurous wildcard challenges that will encourage you to try new activities
  • Weekly motivational intentions to inspire you
  • Prizes for those who achieve success along the way
  • Much more…

Who is this program for?

  • anyone who would like to beat the bad holiday habits
  • anyone who would like to create new healthy habits
  • anyone who would like to lose weight
  • anyone who would like some motivation to get started
  • anyone who would like be held accountable
  • anyone looking for support from a small group of amazing individuals

How does it work?

Each week you will be receive a link to a program of activities for the week. The program will include meal plans, recipes, workouts, motivational intentions, wildcard challenges, healthy tips, video interviews and much more. You will also have access to a private supportive on-line community who will support you every step along the way.

Group training sessions are as follows:

  • Mon 9.30-10.30am
  • Thurs 6-7am

How much does it cost?

$80 (normal value $300) – jump-on-it-now!

FREE for BEXI members who have registered for our Unlimited 1 or Unlimited 2 Term training packages.

What next?

Jump-into-January 2016 – register today!

» Full list of 2016 training programs

New York, New York!

/in , /by

A few weeks ago one of our BEXI Runners, Michelle Savage and hubby Matt, headed to the ‘concrete jungle where dreams are made of’…. and achieved a dream-come-true.  Michelle shares her experience below:

One year ago my husband Matt asked me if I would run the New York Marathon with him. I said “what the hell are you thinking?” Then the more I thought about it, the more I wanted to give it a go (well really I just wanted a trip to NY). So we entered the race in early 2015 and had 8 months to train for it.

I should also mention, at the same time of registering, we started renovations to our house, moved 3 times and changed our kids school! What were we thinking?!

Once in our new house, I stumbled across Beauty of Exercise. Once I told Debbie what my goal was, I was soon armed with a training program and surrounded by the most supportive people I have ever met. I have never experienced this before – it was absolutely amazing! 8 months later, we were on a plane to New York.

Race day arrives, I am calm and ready to do this marathon-thing. We arrived at the start at 7am, however our wave was only due to head off at 11am. I spent the time watching people from all over the world (good thing I love people-watching). Running attracts a great sense of camaraderie!

11am, time to throw the jumpers off and we are off. The first 21km were breezy and comfortable. Locals cheering us on, bands playing loud music, people dancing, police and security on every corner. I hit the 25-30 km mark and started to feel the fatigue. Dizzy, sore, tired, weak – so I started to walk/run and stop at every drink station. Matt stayed with me the whole time – he kept saying we are doing this together till the end! That kept me going.

We reached Central Park with 3-4km to go. This felt like an eternity! Jogging and walking quite strangely – until I see the finish-line. With one last final surge, I pick up the pace and head across the finish line – 6hr 5min.

We did it! It was over… and hard to understand what we just did. It wasn’t until the next morning that the reality set in.

The atmosphere in NY the day after was so special – people having breakfast in café’s, wearing their medals, limping, smiling, laughing. A truly amazing sense of camaraderie!

I never thought of ever running a marathon, but now I can look back and cherish the experience!  Thank you to all my BEXI buddies for making me feel special and supporting my journey. I hope some of you get go to New York and share in this experience — it is worth every penny. Thank you so much!

Michelle Savage
Marathon Runner

There’s nothing you can’t do
Now you’re in New York…

Congratulations Michelle and Matt – an absolutely awesome experience! You will always cherish that first marathon.

Debbie Solms
Run Coach | Personal Trainer

Kids Learn-to-Run Workshop

/in , , /by

Kids are natural runners, but whether they’re joining you for your local Saturday parkrun, participating in school athletics or involved in team sports, they require special care at every step of their development. From learning the right technique, to the right shoes, to the right distance.  Fuelling their passion for running means support, encouragement and guidance. This is where we come in!

Our Kids Learn-to-Run Workshop is based on our motivation to share the benefits and  fun of running with our younger generation.

Who is this for?

  • Kids who interested in improving their running
  • Kids who would like to progress their flair for athletics
  • Kids who are involved in team sports where the focus is on running
  • Kids who are keen to join Mum and Dad at their local parkrun on the weekend
  • Kids ages 6-12yrs

What is covered?

  • What good technique looks like
  • Drills to activate 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
When: Sat 21 November 2015
Where: Billarong Reserve, Narrabeen
Time: 10am-12pm
Age: 6-12yrs (max 8 kids)
Cost: $40 (+$20 p/sibling)

Click here to Register

 

 

Ouch… my back hurts!

/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

Spinal twist Hip Flexor Knee to chest
Plank Cobra Back Exercises





November Challenge

/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

/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

Melbourne Marathon

 

 

 

 

 

 

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

/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

/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