Kelly’s ‘Meaning of Life’ Marathon

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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

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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

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What an awesome weekend!  Sunny skies, warmer temps and Australia beats England in the world rugby club. Happy days!

We love this time of year – we’re happier, energised, motivated and inspired to get things done. Tick those boxes. Set new goals. Achieve new challenges.

I recently ticked a goal off my bucket list – the Sunny Coast 70.3 Half-Ironman. An awesome event and achievement. It was tough, it was hard – but the reason for sharing this is that there were some pretty important lessons I learnt along the way. I’ve summarized them below:

  • Use the energy that the universe offers you (summer is great!)
  • Set a goal that truly inspires you
  • Engage a coach/trainer who inspires you
  • Make yourself accountable to your coach/trainer
  • Surround yourself with a community of like-minded friends
If you’re looking to get active, change your body, learn to run or train for a specific event – then check out our summer timetable.

SPECIAL OFFER: Register for any of our training programs and you’ll receive our amazing Summer Gift Package (valued $150).  Our new 10-week term starts this Tues, 06 Oct. Seize the day. Commit today!

Debbie Solms
Run Coach | Personal Trainer
Beauty of Exercise

Spring Gift Package

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We’re so excited about the start of our upcoming Spring term — longer days, warmer temps, more energy, increased motivation – can it come any sooner?!?

In planning an energetic term that is bursting with fitness, friendship and fun – we’ve added new programs, extra classes and more timeslots to our latest timetable. PLUS, we are offering you an amazing Spring gift package when you register for any of our Spring training programs.

Spring Gift Package (valued over $150)

  • Hypnotherapy CD focusing on ‘Mindset for Runners’ – overcoming barriers to achieve success
  • 1:1 Goal-setting coaching session with our Run Coach
  • Desirable Beauty of Exercise water-bottle
  • Delicious coffee from our friends at Drip Coffee Traders
  • Membership to our amazing community
  • 25% off our awesome BEXI summer singlet

View our latest Spring timetable which runs for 10-weeks, from 6 Oct to 11 Dec 2015.

You’ll feel motivated, inspired and energized to take on any challenge this Spring.

Can’t wait to welcome you!

Debbie and the Beauty of Exercise team

Kids ‘Learn to Run’ Workshop

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I am continually asked about offering run technique workshops for kids. Having been one of those kids first starting out with running, I constantly reflect on the skills that I have learnt now, wishing I had know them then. Which is why I have I am particularly motivated and inspired to share what I have learnt over the years, so that our younger generation can benefit as they grow up.

Thrilled to announce that I have finally compiled a holiday workshop targeting kids who are looking to improve their running. The workshop will be 2.5hr in duration and will focus on the following:

  • What good technique looks like
  • Drills to engage the correct running muscles
  • Agility and games to practice good movement patterns
  • Exercises to improve strength, stability and speed
  • Team-based games and activities to build self-esteem
  • Tips on how to make running fun 🙂

The workshop will target kids over the age of 6yrs, who are looking to improve their running. We are offering 2 x workshops during the school holidays, from 9am-11.30am (max 6 children p/workshop):

  • Weds 23 Sept (rescheduled due to rain)
  • Weds 30 Sept (FULLY BOOKED!)
  • Thurs 01 Oct

The cost for the 2.5hr workshop is $30 per child.  If this is something that interests you, then please visit our Family-FIT program for more details.

Mums/Dads – you are welcome to observe the training session, so that you can obtain tips and tricks to further support your child’s development.

Really look forward to nurturing the passion for running in our younger generation!

Click here to register a place for your child.

Debbie Solms
Run Coach
Beauty of Exercise

Top Tips for Embracing Spring

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Goodbye Winter, hello Spring – we’re so excited to see you! The season of new beginnings. Fresh buds bloom, animals awaken and the earth seems to come to life again. As the days get longer and warmer, our motivation levels increase and we start setting our sights on new goals. Get fit, learn to run, train for a marathon, lose weight, etc. Whatever your goal, the time is now.We aptly linked our new Spring term to our favourite mantra:

Our future is created by what we do TODAY, not tomorrow
So to help you get started, we would like to share our top tips for embracing the new season:
  • Decide on a goal that really excites you
  • Write it down so that it become real
  • Tell your friends as they’ll hold you to it
  • Research your options for a trainer/coach to support you
  • Surround yourself with like-minded people
  • Set mini-milestones to keep you focused
  • Celebrate your successes along the way
Yesterday is history, TODAY is a gift, tomorrow is a mystery. If you have a goal in mind, we’d love to support you in making it happen. We’ve packaged an awesome Spring Offer to get you excited for the new term ahead…

SPRING GIFT PACKAGE:
Register for one of our Spring programs and you’ll receive our amazing Spring Gift Package (valued at $150):
– Hypnotherapy CD focusing on ‘Mindset for Runners’ – overcoming barriers to achieve success
– 1:1 Goal-setting coaching session with Debbie Solms (Run Coach)
– Beauty of Exercise water-bottle
– Delicious coffee from our friends at Drip Coffee Traders
– Membership to our amazing community
– 25% off our awesome BEXI summer singlet ($15 vs $20)
We look forward to supporting you achieve your goal!
Debbie and the Beauty of Exercise Team

Pub2Pub Fun Run 2015

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Massive thumbs up for this year’s Pub2Pub Fun Run! A truly great community event that always injects a great sense of camaraderie and friendship. This year’s event did not disappoint!

Despite the weather gods looking gloom, the clouds soon lifted and we had awesome running weather. Team BEXI (Beauty of Exercise) was out in full force:

  • TEAM GREEN trumped the event – Dad Jonno teamed up with Lawson (15yr); and Mum Amanda teamed up with Fletcher (12yr). They ran in pairs for the entire race, crossing the finish line together. Such a great achievement – especially to be able to share the experience as a family.
  • TEAM DOUGLAS – do they ever have a rest?!? Mum Felicity (in training for Blackmores Half), powered home in 1:20:08, while Michaela (13yr) and Hamish (10yr) took on the 3km fun run and placed very highly! Hamish came 4th in a time of 00:14:01 (that’s 4:40/km).
  • HELEN PARIS – fresh back from her 3-month ‘around-Australia-family-roadtrip’, was eager to expend her pent-up energy and stormed to the finish in an amazing time of 1:18:11.
  • TANYA BERTOLLI – famous for her huge BEXI-smile, soaked up the atmosphere, crossing the line with… (you guessed it)… a massive BEXI smile.
  • TEAM HUEBENTHAL – young Tobias (7yr) and Marlee (5yr) wore their BEXI shirts with pride as they powered up the hills, with Coach Roslyn Meyer right by their side. Neither of them stopped to walk — think Dad Ralf needs to learn a few tricks from them, hehe!
  • MELANIE SPONG – one of our newest BEXI running recruits used the 3km as a training run for her 5km-FIT program. That off the back of her parkrun-debut the day before — huge kudos!

It was particularly great to support our fellow running buddies from other running clubs – Curl Curl parkrun, Karmea, Trailblazers, Oz Squad, Sydney Striders… and all the others. We love spotting familiar faces and cheering them on with a high-5!

Huge congrats to REEGAN ELLIS (Curl Curl parkrunner) for winning the female category in 00:57:07; and local Dee Why runner, JACK STOLLERY for winning the male category in 00:49:45. Great to keep our prizes local 🙂

Well done to everyone who took part in the event – and all the supporters who braved the weather to cheer on their buddies! We’ll be back next year with an even bigger team to support this fabulous event.

Debbie Solms
Beauty of Exercise Run Coach

Team BEXI

Team BEXI

Team GREEN

Team GREEN

Team DOUGLAS

Team DOUGLAS

Team HUEBENTHAL

Team HUEBENTHAL

5 Safety Tips for Runners

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I went out for my morning run at 5.30am this morning – it was dark and very quiet.  I was very mindful of my surroundings and was aware of the few other runners around me.

One of the key topics I cover in my 5km-FIT program is that of ‘Safety’. So there I was, diligently kitted with bright head-torch, fluorescent BEXI orange top, ID-bracelet and carrying my mobile phone. I was armed and dangerous!

The key thing that surprised me about being out there in the pitch dark on my own, was the number of other female runners who were running with their headphones. They were clearly absorbed in their music and unaware of my presence coming up behind them. I waved as I passed, which made them literally jump out of their skin!

Having recently heard of an incident that took place in the exact same location (with a female runner on her own), I cannot stress the importance of being on the alert when you are out running on your own in the dark. Ladies (& Gents), be sensible – leave the headphones at home. That way you are aware of your surroundings, and mindful of anyone (or thing) coming up behind you. I am not a fan of headphones, but respect those who are. If you REALLY need your headphones to go running – then drop one earpiece, so that you can hear what is happening around you. Your safety is paramount!

Below are my 5-top safety tips for runners:

  • Run with a buddy (if you can)
  • Carry a mobile phone – I use a SPI Belt (in bright orange) to carry my iphone and keys – http://www.spibelt.com.au/
  • Don’t wear headphones – or only use one earpiece (if you must!)
  • Wear a ROAD-ID Bracelet – contains all your important information and emergency contact details –  http://www.roadid.com/
  • Wear fluorescent clothing if running in the dark (our BEXI orange tops are fab!)

Enjoy your running… just do it safely 🙂

Debbie Solms
Beauty of Exercise Run Coach

Happy Families

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Setting a stellar example for their boys!

Back off the success of Dad’s first half-marathon in the Gold Coast, and Mum’s first half-marathon in Canberra (both in absolutely awesome times!) — the Crane family are at it again. This times with their two sons – Lawson (15yrs) and Fletcher (12yrs) – training for the Pub2Pub Fun Run.

The boys have been hugely inspired by Dad and Mum’s recent achievements, so now they would like to train together for a family goal. Each Saturday we meet up for a group training session – focusing on hills, speed, endurance, sand running, etc.  We always maintain a strong focus on adopting the correct technique – i.e. posture, stride, cadence, mindset.  Then in the week the Crane family complete a further homework session – which is focused on distance/endurance (building up to 12km). This is to ensure they are comfortable spending longer periods of time on their feet.

The Crane family are truly inspirational – from setting a goal, to delivering on it. (And boy do they deliver!) Our entire BEXI community have huge respect for the Crane family and we are all behind them in their conquest to conquer the 14.5km Pub2Pub Fun-Run in 5-weeks time!

Jonathan and Amanda – congratulations on your recent achievements, and even BIGGER congratulations on setting such a stellar example for your kids – you make us all very proud!

Look forward to sharing the journey with you and celebrating at the finish line on Sunday 23rd August.

Go Team Crane!

Blackmores Sydney Running Festival

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One of the world’s most spectacular running festivals on the race calendar – Sun 20 September 2015. Taking in historic landmarks including the Harbour Bridge, Opera House, Mrs Macquarie’s Chair and the Royal Botanic Gardens… ranking it highly on the race calendar.

The Gold-Label Blackmores Sydney Running Festival is one of our favourites… and best of all, it’s on our doorstep!

If you’re looking to run a marathon, half-marathon or join the family for the 9km Bridge Run – we’ve got a training program for you. We make it fun, inclusive, progressive and achievable. Our main goal is to support you in getting to the start line feeling fit, strong, prepared, injury-free… and then over the finish line having achieved your goal.

 

What training programs are available?

  • Marathon (42km) – 15 week program, starts Sat 6 June
  • Half-Marathon (21km) – 12 week program, starts Sat 27 June
  • Bridge Run (9km) – 8 week program, starts Sat 25 July
What is included in the training?

  • Weekly training sessions
    • Marathon/Half Marathon – Tues intervals | Sat long runs
    • Bridge Run (family) – Sat intervals
  • Structured training focusing on strength, speed and endurance
  • Strong emphasis on technique and proper running form
  • Important guidance on mental skills, pacing, injury prevention, recovery, race prep
  • Valuable tips on nutrition and hydration
  • Ongoing motivational support
What is the training cost?

  • Marathon – Unlimited Pass + $60 top-up (Race-FIT 42km)
  • Half-Marathon – Unlimited Pass + $30 top-up (Race-FIT 21km)
  • Bridge Run – $200 family (2 adults and 2 siblings) | $140 individuals

Full package information
How do I register?

Register directly online – select Program → Standard Package ($) → and/or Seasonal Offer ($).

You will also need to register separately for the Blackmores Sydney Running Festival – early bird expires 31 July 2015.

Together we can! Join our awesome running team today!