Learn to Run 5km this Summer

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It’s light in the mornings, the temps are warmer – a great time to start moving, be active, get energised and head outdoors.

As I was preparing to write this blog post, I googled images for a ‘Mature Woman Runner’. (At 51yrs old, I consider myself mature.)  The image above popped up, which got me interested.

Harriette Thompson completed the Rock ‘n’ Roll Half Marathon in San Diego last year, in a time of 3 hours, 54 minutes, 16 seconds. She became the oldest woman to ever finish a half marathon. Harriette was 94yrs old!

This is truly inspirational! To think that at the age of 94yrs, this lady is still making the most of life. Wouldn’t you want to be like Harriette?

“Mummy you’re fat!”

Another inspirational story is about our very own run coach, Andrea Drury.  Andrea’s fitness career started in her 40’s. Prior to that she was overweight, heavy smoker (20+ cigarettes a day), and never did a day of exercise!

At 40 she ran her first distance of 50 yards for a taxi, and nearly passed out! At which point, her 5yr old son sat in the taxi, looked at her and said, “Mummy you’re fat and you can’t breathe”.  That was the start of her health & fitness journey – cigarettes went, exercise began, and feeling great followed.

“Surround yourself with positive people on a similar journey to you, and you will achieve your goals.” Andrea Drury

About the program

Our latest learn-to-run program will give you the tools to achieve exactly that!  It is aimed at supporting women who are beginners or just getting back into running. Those who want to get active, lose weight and create a new healthy habit – which becomes part of your lifestyle.

  • Our 8-week program is gentle and nurturing – starting at a low fitness base and gradually build you up to running 5km non-stop
  • We meet weekly on Thursdays at 9.15-10.00am in Manly Vale
  • Groups are limited to small sizes to ensure our coaches are able to give you their personal attention
  • Sessions focus on running technique which includes stride, cadence, posture, foot position, breathing, and much more
  • A few sessions will be filmed, so that we can guide you on how best to improve your running style
  • We also explore running-related relevant topics such as mindset, nutrition, safety, gadgets, etc.
Plus more!

Our 5km-FIT learn-to-run program is MORE than just a running program – it is about getting active, getting fit, making friends, building confidence, joining a community and achieving a very special goal. We want to ensure you fall in love with running, so that it becomes a habit and part of your lifestyle.

About our coach

We are so excited to have the wonderful Andrea Drury lead our 5km-FIT learn-to-run program. Andrea transformed her life (see above) and is passionate to share her journey with you.

Program details

  • Thursdays weekly
  • 18 Oct to 6 Dec 2018 – 8-week program
  • Thurs 9.15-10.00 am
  • Passmore Reserve, Manly Vale
  • Cost: $200
  • BONUS! Free 4-week meal plan with shopping list

“Running is a great way to keep your body fit and healthy but the best thing is, it really helps your mental heath – especially when running with an awesome bunch of supportive, happy people in the BEXI group.” Kate Power

 

Summer Speedwork

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Spring is in the air – the perfect time to head outdoors and focus on our running speedwork.

No matter what type of runner you are (5km to marathoner), by adding speedwork into your training – not only will you will run faster, but also improve your overall running efficiency and economy. Speedwork is one of the most efficient methods for enhancing your athletic performance, which can help you achieve your PB on race day.

“Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you!”  Paula Radcliffe, Women’s World Marathon Record Holder 2003 (2:15:25)

 How does speedwork make you faster?
  • Activates your slow-twitch muscles which increases your aerobic capacity
  • Increases production of myoglobin which improves the transport of oxygen to muscles for energy
  • Adapts your body to store more glycogen which is beneficial for longer runs
  • Develops fast-twitch muscles which improves running economy
About the program
  • Our 8-week Summer Speedwork program consists of 2 x weekly training sessions – Tuesdays and Thursdays (fully booked!)
  • NEW! We have just added an additional Saturday weekly session, 8-9am
  • Each one hour session will consist of various interval sessions – fartleks,  pyramids, alternators, ascending/descending ladders, fun games and much more
  • Sessions will focus on key running techniques to improve your running efficiency and reduce the risk of injury
  • We will video your running style so that we can suggest ways to improve your technique
  • A beep test will be used to monitor and track your progress – at the start, middle and end of the program (we all love the beep test!)
  • At the end the 8-week program, we will join our parkrun friends to achieve our new 5km PB
Benefits of speedwork
  • Builds overall strength
  • Reduce risk of injury
  • Improves running economy
  • Strengthens bones, tendons, fascia, and ligaments
  • Burns more fat
  • Extends anaerobic endurance
  • Improves balance and proprioception
  • Run faster!
About our coach

We are so excited to have the wonderful Andrea Drury lead our Summer Speedwork program.  Andrea’s fitness career started in her 40’s – when her 5yr old son said “Mummy, you’re fat and you can’t breathe!” That was the start of her health & fitness journey. She transformed her life – changed careers, became a group fitness instructor, personal trainer, swim coach, run coach… the list goes on!

“My goal is to help others turn the IMpossible, into I’m possible.”  Andrea Drury

Andrea has a string of achievements – the most recent being crossing the finish line at the Ironman 70.3 in Sunshine Coast. This was to celebrate her 50th birthday (as you do!).

Program details

  • Tuesdays and Thursday – 16 Oct to 6 Dec 2018 — fully booked!
  • 6.00-7.00am
  • 8-week program
  • Long Reef, Collaroy
  • Limited to 16 members
  • $340 for 16 x sessions (across 8-weeks)
  • Special! $440 for additional weekly strength training – 24 x sessions (across 8-weeks)

NEW! Saturday-only session 

  • Saturday 20 Dec to 8 Dec 2018
  • 8.00-9.00am
  • 8-week program
  • Jamieson Park, Narrabeen Lake
  • Limited to 12 members
  • $200 for 8 x sessions
  • Special! $340 with additional weekly strength training – 16 x sessions (across 8-weeks)

“When I run, I feel good. My mind feels good. I sleep in a free way, and I enjoy life.”  Eliud Kipchoge, Men’s World Marathon Record Holder 2018 (2:01:39)

 

FIT-TO-BE Program

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Our FIT-to-BE program was borne out of the desire to support women who want to become fit, healthy and happy.  The name FIT-to-BE suggests becoming fit… to be who you want to be. To be healthy… to be active… to be happy!

If you’re a woman who has lost your exercise mojo, or looking to rebuild your fitness after having a child/children – we will support you in your journey to being fit, healthy and happy. You don’t need to have exercised much, own fashionable gym wear, or organise a baby sitter – just turn up to each session and we will do the rest.

About the program

Our 8-week program will inspire you to learn to love exercise again. To find your mojo and feel supported in the barriers you might have to fitness and nutrition. Each week we will meet at a different location in our beautiful northern beaches backyard and do 45 minutes of exercise to develop strength, cardiovascular fitness, but most importantly make you feel happy and connect with like-minded women.  We will chat, laugh, share stories and catch up for coffee after we finish.

About our Coach

Our coach is the gorgeous Emma Just – mum-of-three, wife, nurse, runner, triathlete… and simply the most humble, beautiful, kind and accomplished lady around. Emma started competing in Triathlon after the birth of her second daughter, where she progressed to competing in the World Champs in Kona (the ultimate accolade in the world of triathlon). But if you did not know this, Emma would not mention it.  Be sure to read her full bio.

“I’m really passionate about the importance of women’s health and well-being. Feeling nurtured and being part of a community and finding something that makes you love being active is vital in changing your life to be fit, strong and happy.”  Emma Just

Program details:
  • Tues 16 Oct to Tues 4 Dec 2018 (8-weeks)
  • 9.30-10.30am
  • $160 for 8-week program
  • Limited to 10 x FIT-to-BE women
What to bring:
  • Yourself
  • Your child (if you have one)
  • Current runners that you use for walking/running
  • Gym tights/leggings
  • Short-sleeve t-shirt/running shirt
  • Sun visor/hat
  • Sunglasses
  • Bottle of water (for child as well)
  • Lots of enthusiasm and a big smile
  • Money for coffee afterwards

We believe the greatest gift you can give your family and the world is a healthy you. 

 

 

Spring Wellness Progam

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Our Spring Wellness Program is designed to help you learn about the key aspects of a lifestyle that will have a huge impact on your health and wellbeing – leaving you feeling Healthy, Happy & Connected.

 

“I believe that when we are healthier, we are happier because when we feel better, we live more.”
~ Dr Chatterjee, Star of the hit BBC One series ‘Doctor in the House’

 

This 6-week program will take you on a journey of education and inspiration as we share our knowledge and expertise in supporting you improve your overall health. We will be offering you daily lifestyle practices to support your journey towards a Healthy, Happy & Connected life.  This will include a toolbox of practical resources which will help you take control of your day-to-day wellbeing.

We have teamed up with top qualified Naturopathic Nutritionist, Tamara Madden (Mad on Nutrition), to provide you with the knowledge and tools to support an ongoing Healthy, Happy & Connected relationship with food.  Our goal is to empower women to make conscious choices about living a healthy lifestyle on a daily basis.

What is included in the program?

  • 2 x face-to-face Consultations with qualified Naturopathic Nutritionist to discuss your individual nutrition goals (Balgowlah)
  • 2 x Body Composition tests – one at the start of the program and one at the end, to compare the changes
  • Weekly ‘Spring’ meal plans and shopping lists – family-friendly and easy to prepare
  • Weekly ‘Spring’ recipes – breakfast, lunch, dinner & healthy snacks
  • Weekly ‘Health Spotlight’ – educational videos from qualified Naturopathic Nutritionist
  • Weekly holistic practices – including meditation, self-care, sleep, exercise, relaxation, ‘day-free’ detox options
  • Weekly mindset tips for encouragement and support throughout the program
  • Weekly online support & FAQ from Naturopathic Nutritionist
  • Access to private online forum where you will be supported to live a Healthy, Happy & Connected life

Additional Bonuses!

  • Weekly Stretch & Mobility class – exclusive to Spring Wellness Program members (Fridays 6.00-6.30am)
  • Guest ‘Spotlight Speaker’ – leading holistic teacher who will share techniques about a particular holistic tool to support a Healthy, Happy & Connected life

Benefits of the Program

  • Improve self-esteem & confidence levels
  • Balance anxiety and stress levels
  • Control weight challenges
  • Improve gut health | irritable bowel syndrome
  • Sleep better and regain energy
  • Lower blood pressure
  • Improve immune system
  • Support busy lifestyles

Who is this suitable for?

  • Women looking to establish a Healthy, Happy & Connected lifestyle
  • Women who struggle to maintain a healthy relationship with food
  • Women who need support and guidance through the maze of ‘healthy’ food choices
  • Women who are busy and need a weekly family-friendly meal plan, with shopping list
  • Women who need the discipline 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 participate? Hear from our past attendees…

 

Importance of meal plans

“I have absolutely loved the food! I’ve learned that I need to plan my meals, especially lunch and snacks. If I’m disorganised with these my day goes pear-shaped (or worse!).  This has been the longest I’ve gone without Cadbury (and we’ve been very good friends in the past!). I’m going to keep up the meal plans and prep and all those recipes will be added to the repertoire.”
~ Kym Gray
Enjoy cooking again

“Who knew for the first time in my life I would be taking lunch to work every day, drinking more water, cutting the carbs, cutting the afternoon coffee, no bananas, alcohol (mostly) one night a week. The best, most unexpected thing, was enjoying cooking again and trying new things. Mostly loving having the kids help out, and also getting a real kick out of seeing and learning from all of you.”
~ Kate Blix
Support from group

“The program has re-energised our meal plans & provided some much needed motivation to get more organised for my lunches (& food over the weekend) and to make more home cooked lunch box food for the kids. There have been so many meals that will go into our repertoire moving forward. I have loved knowing that the group were there to support me & keep me motivated.”
~ Kaye Chan

Registration

Register today and secure your special ‘Wellness’ offer – only $63 per week:

Or take advantage of our Term 4 Summer Bundles, should you wish to mix ‘n’ match our Term 4 programs.

Women’s Indoor Cycling

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Our indoor cycling has proved a huge hit for our BEXI triathletes during the winter months. A session on the indoor trainer is time-efficient, giving you more bang-for-your-buck! 

To support your cycling fitness, we are offering a 5-week Women’s Indoor Cycle-FIT program to get you in peak shape for summer.

Improve your aerobic and anaerobic strength & conditioning, as well as enhance your stamina

Program details:
  • Weds 29 Aug – Weds 26 Sept 2018
  • Thrive Narrabeen, 6-7am
  • $120 for 5-week program
  • Limited to 10 x members (only)
What to bring:
  • Your bike (in working order)
  • Bike computer/watch (if you have one)
  • Bike shoes
  • Towel
  • Water bottle
Fully Booked! Bookings closed. 

Finding your Tribe

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I recently enjoyed a fascinating interview on ‘How to Be Well’ with Dr Frank Lipman  – US Doctor and functional & integrative medicine expert.  Concluding his interview, Dr Lipman was asked to leave the listeners with one key take-home point. His response – COMMUNITY:

“If your goal is to live a healthy and happy life, make Connection and Community an essential part of your wellness equation.” (Dr Frank Lipman)

Creating community or ‘finding your tribe,’ offers a number of mood-elevating, well-being benefits that include:

  • inspiration and motivation
  • a sense of purpose and meaning
  • the opportunity to improve your life and positively impact others
  • an expanded social circle
  • the potential for personal and professional growth
  • plus many more…

It  involves coming together for shared experiences that may require some effort and commitment. It involves a level of interdependence, in which individuals rely on each other to meet basic needs, plus, consistency. A tribe typically also demands a level of challenge. Real bonds often require vulnerability, perhaps a bit of discomfort, and a genuine need for giving and receiving.

Our BEXI community offers all of the above. We’re a supportive community, who have a vested interest and passion for  ‘supporting women move’.  This could be anything from learning-to-run, to completing a marathon, or even trying a triathlon. These events bring our community together and form very deep and meaningful bonds.

If you are looking for ‘your tribe’ then we would like to invite you to join our wonderful community. You won’t regret it!

Debbie Solms
BEXI Community Member

Supporting Women Move

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We’re passionate about moving. In fact, it’s hard to stop us from moving (fact!). So when it comes to sharing our passion, we’re at the front of the queue.

Beauty of Exercise (BEXI) is a community of women committed to improving our lifestyles. We are mums, wives, business professionals, home executives, taxi-drivers… and anything else that comes our way. Our lives are busy… but we understand the importance of moving regularly.  Not only does moving improve our fitness and manage our weight, it also reduces the risk of chronic disease, and is super-important for managing our mental wellbeing.

“Running is my happy place. It is a great way to keep your body fit and healthy but the best thing is, it really helps your mental heath – especially when running with an awesome bunch of supportive, happy people in the BEXI group. Running has taught me how to keep mentally well.” (KateP)

To support women moving, we have developed a gentle, nurturing, learn-to-run 5km program. This program starts off from a low-fitness base and is structured around each individual. Each week we gradually increase the distance, so that by the end of the 8-week period, you are running 5km. There is no pressure or expectation – it is all having fun while getting fit and healthy. The added bonus is that you will meet amazing friends to support you along the way!

Special ‘Bring-a-Friend’ Offer

Because we are so passionate about supporting women get moving, we are offering a ‘bring-a friend’. You both only pay 50% of the package – that’s $90 each for 8-weeks training (vs $180 for individual registration). We know that if you are accountable to your friend – you are 100% more likely to commit to a program. That’s why we have introduced this amazing offer. Nudge a friend and come join us.

Our next 8-week program starts on Sat 11 Aug through to Sat 29 Sept 2018. We train at a ‘sensible’ time – 8.30-9.30am (unlike our other BEXI buddies!).  We offer a fun, supportive, encouraging environment, where no-one is left behind. We would be honoured to have you join our BEXI team.

 

 

 

“BEXI provides me with the structure to get me there week-on-week throughout my program. A bonus is the awesome friends that you share the journey and train with.” (KayeC)

Christmas-in-July Special Offers

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We know you love a special offer! So when we have packaged FIVE ‘Christmas-in-July’ OFFERS – this will surely get you excited for Term 3:

Learn-to-Run 5km Offer

One of our primary goals is to get women moving… and to stay moving. We know that prolonged sitting, dictated by our modern lifestyles, causes huge health problems.

The World Health Organisation found that 50% of women in Europe and US are insufficiently active.

To support women, we have developed a gentle, nurturing, supporting Learn-to-Run 5km program. This program starts off from a low-fitness base and gradually progresses until you are running 5km.

Our next 8-week program starts on Sat 11 Aug and we are offering you a special ‘Bring-a-Friend’ offer:

  • Sat 11 Aug – Sat 29 Sept 2018
  • Jamieson Park, 8.30-9.30am
  • Bring a friend and you each pay 50% of program cost
  • $90 each for ‘Bring-a-Friend’ registration (vs $180 for individual registration)

⇒  Click here for more information

Indoor Cycle-FIT Offer

Indoor cycling has proved a huge hit during the winter months. A session on an indoor trainer is super time-efficient, so you are getting more bang-for-your-buck – 60mins on the trainer is equivalent to 90mins+ on the open road.

Indoor cycling offers a controlled environment – to nail specific intervals, without any coasting effect.

To support your cycling fitness, we are offering a 5-week indoor Cycle-FIT program to get you in peak shape for summer. Our key focus is to improve your aerobic and anaerobic strength and conditioning, as well as enhancing your stamina:

  • Weds 29 Aug – Weds 26 Sept 2018
  • Thrive Narrabeen, 5.45-7am
  • $120 for 5-week program
  • Limited to 10 x members

⇒ Click here for more information

Strength & Conditioning Offer

Strength training is a key focus for our BEXI members. We understand the importance of a strong body to reduce the incidence of injury, as well as improve flexibility, body composition, body density, muscle mass, and much more.

Once we pass the age of 30yrs, we begin to lose muscle mass naturally. 

Our friends at Thrive for Life, Narrabeen have been delivering our weekly Stength & Conditioning training, which has been a huge hit with our BEXI community. To support our BEXI members further, Thrive is offering us a special 10-class pass offer at 33% discount:

  • Purchase a 10-class pass for $100 (vs $150)
  • Attend any class on the Thrive timetable
  • Contact Steven D’Onofrio – info@thriveforlife.net

⇒ Click here for Thrive timetable

Sports & Remedial Massage Offer

To complement all the intense training our BEXI athletes do, we have partnered with a professional sport and remedial massage service – Excellent Massage, Warriewood.  Len Groen, (multiple-Ironman athlete) is a fully trained sport, soft tissue therapist and holds diplomas in remedial massage, sports therapy and is a Level 2 sports trainer member of Sports Medicine Australia.

An effective Remedial treatment begins by identifying the imbalances in the body’s soft tissue chain which are causing pain or discomfort.

Excellent Massage is offering BEXI members a special 22% discount off a remedial massage:

  • $70 for 60min remedial massage (vs $90)
  • Warriewood Clinic
  • Hicaps registered
  • Health fund rebates

⇒ Click here to book your massage

Catfish Athlete Apparel Offer

We have searched high and low for a sporting apparel supplier who is responsive, provides high quality/super-sexy products, is local, 100% Aussie and support all our sporting disciplines (swim, cycle, run, triathlon). The search is over! We are thrilled to announce our partnership with sporting apparel supplier, Catfish Designs.

At Catfish Designs we are passionate about designing and creating high quality and sensible priced apparel for athletes. 

In recognition of our partnership, Catfish are offering our BEXI community a special 20% discount off their full retail range. See our private BEXI Community Facebook group for discount code.

⇒ Click here for Catfish retail apparel

Runner, friend and all the things you never knew!

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I love chatting to people when I run!  It’s often the best time to find out more about the person you are running with and learn something new. Often at the end of a run, I come away in awe of the person that I’ve just run with. This is becoming the norm within our BEXI community. We have an amazing community of women, who have an truly exceptional pool of talent, skill and expertise. Many of whom are humble (which I like) and don’t go bragging about all the things they’ve achieved — which is why I want to ‘shine a spotlight’ on them.

Today’s spotlight is on the gorgeous Clare Davies (second from left):

Clare is married to Neil Davies – a social worker working with homeless adolescents. They have an 18yr old son, Charlie, who was born on the 1st January 2000! Clare, originally from the UK, moved to Australia in 2003.

Clare is a Registered Nurse (30years this year!), specialising in paediatric and adolescent health. She was a paediatric nurse consultant for 13 years before moving into academia in 2016.

Her academia responsibilities include being a Lecturer in Nursing at Sydney Nursing School at The University of Sydney – where she teaches nursing leadership, clinical governance and child and adolescent health.

If this is not enough… Clare does clinical shifts every couple of weeks (because she loves it!) at Royal North Shore Hospital in Children’s Ward, Neonatal Unit and Paediatric Emergency Department.

In addition to all the above… Clare is also a PhD student at Sydney Nursing School. Her research is focused on the implementation of the United Nations Children’s Rights Charter in healthcare. She is about to start data collection at Sydney Children’s Hospital asking children about their experiences.

In her spare time (haha!)… Clare sings in a choir (Northern Beaches Chorus) and a quartet ( Sista).

Sista competes every year in the Australian Women’s National Barbershop Competition. They have consistently placed in the top 5 for the last 7 years ( photos below!). In 2015, Clare auditioned and was lucky enough to get picked to represent Australia, with 60 other singers, in the Women’s Barbershop World Championships in Las Vegas. They came 10th which was very exciting as it was the first time an Australian choir had gotten into the top 10!

Asked what a typical day looks like:

“It is really hard to pinpoint a typical day, as each day is so varied! It could be lecturing and meeting with students, working on her thesis or caring for sick children and their families who have been admitted to hospital. It means I never get bored.”

We are super-proud to have you part of our BEXI family. Thank you for sharing an insight into your incredibly fulfilling life.

 

 

Coping with an Injury

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Coping with an injury requires both physical and psychological resilience. Athletes react to injuries with a wide range of emotions which may include denial, anger, sadness, and even depression. An injury often seems unfair to anyone who has been physically active and otherwise healthy. Although these feelings are real, it’s important to move beyond the negative and find more positive strategies to cope with this setback. In many cases dealing gracefully with an injury helps an athlete become more focused, flexible, and resilient.

With the right knowledge, support and patience an injury can be overcome without turning your whole world upside down. By taking things slow, setting realistic goals, and maintaining a positive, focused approach, most athletes can overcome minor injuries quickly and major injuries in time. Always make sure you see your doctor for a proper diagnosis and treatment plan for any injury.

One of our BEXI athletes, Karen Monaghan, recently underwent knee surgery and has experienced all the above emotions. As a cathartic measure, Karen recently wrote the article below to help put her ‘Rest and Recovery’ in perspective…

The importance of ‘Rest and Recovery’

I have spent the best part of 25+ years thinking that rest or recovery days were simply wasted training opportunities, and for those who wanted an excuse not to train every day. My family, friends and some training partners will nod knowingly when I say I avoided these days like a disease. I have, as my family puts it “ants in my pants’ and can’t sit still, and always have to be doing something. So to have a rest or recovery day was just not something in my mind
set.

But fast forward from mid-20’s, when pounding the body daily seemed ok to now and I wish I had listened to my body a bit more often and taken those needed rest and recovery days. Three-months ago I had surgery on both legs to help my knees. I’ve had pains on/off for about 20-years – the increase in pain always coincided directly with increased training load, to the extent that over past 5-years any running or jogging was painful at best, excruciating at worst. It was also painful to walk downstairs in my own house, walk my kids downhill to school and sadly, I couldn’t really run around much with my kids as my knees hurt too much. Compromising both my training, and importantly, my family life.

My initial recovery from surgery went well – I rested, iced and did my exercises as prescribed. After 4-weeks I was feeling pretty good and started to believe I could get back to training. Here was my mistake. The ‘recovery’ to ‘normal’ meant recovering back to walking…..not to running, 3 hour bike rides or training for a Half-Ironman. A  couple of consecutive ‘training’ sessions later without sufficient rest between and my knees ballooned with inflammation.

The next scheduled trip to the physio was totally demoralising, as was the follow-up appointment with the surgeon. I had basically tried to do too-much-too soon…not enough rest or recovery. The outcome was that I put my whole healing back about 4-weeks. But that wasn’t the worst of it…the surgeon just shook his head when I mentioned that I was planning on doing a Half-Ironman 12-weeks later. He advised no hard surface running for another 8-weeks, no swimming except with a pool bouy and to take up deep water running. If I had been feeling frustrated and depressed before… I went to a whole new level of devastation!

I hadn’t been patient enough and had learnt this the really hard way!

I finally ended my pity party and have had to totally change my mindset and goals for the year. I am now focused on ‘what I can do’, not on ‘what I can’t do…..yet’. I am very very grateful to my family, friends and the BEXI community for all supporting me and really helping me in being able to move forward with my recovery.

What I am now committed to doing is to always ensure I do allow myself important rest and recovery times – both now whilst I’m still healing, and more importantly sometime in the future, when I finally get back to proper training. In all honesty I still, and no doubt always will, struggle with the ‘Rest & Recovery’ concept, but I do understand and appreciate the important of both.

Karen Monaghan
BEXI Triathlete