Gold Coast Airport Marathon 1-2 July 2017

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There is something very special about the Gold Coast Airport Marathon – the time of year (fabulous winter!), the course following the vast beaches, the awesome atmosphere, the support – and not to mention the field of international runners wearing funky dress-ups!

Endurance Programs
Race Distance Training Program Training Starts
Marathon 42.2km 16 weeks 11 March 2017
Half-Marathon 21.1km 12 weeks 08 April 2017
’10km-Self-Love’ Program 10-weeks 29 April 2017
Training

Our programs are built around 3 x weekly 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 and provided via Training Peaks. This allows us to provide individual plans that best suits your needs and goals, as well as giving us the feedback and analysis tools we need. Our aim is to progresses you gradually, so that you train safely and without injury.

NEW! In addition to our marathon and half-marathon programs, we are super-excited about launching our ’10km-Self-Love’ program:

♥ ’10km-Self-Love’ Program
Our 10km ‘Self-Love’ Program is all about fun and participation. It is about nourishing our body, minds and soul – to provide a sense of peace and calm in a busy world.  Our 10-week program includes 3 x weekly coached sessions – run, strength & yoga. We train together as a supportive team, with the goal of having fun while nourishing ourselves. Race weekend will include guided meditation, nourishing yoga practices and of course our 10km ‘fun’ run.  Our program starts on Sat 29 April 2017.
What is included?
  • Periodised training plan based on your race distance
  • 3 x weekly face-to-face coached group session – speed, strength & endurance training (‘10km self-love’ program different)
  • Analysis and feedback on training data
  • Goal setting
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Weekend program logistics (full program on Sat 1 & Sun 2 July 2017)
    • Participation in the ‘Self-Love’ Retreat
    • Restorative Yoga
    • Guided Meditation
    • Refreshing Herbal Teas
    • Swim, Sauna & Steam
    • Foot Salt Scrub
    • Relaxation (bring a good book!)
    • Special BEXI ‘Self-Love’ Essential Oil Blend ❤️
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded community
  • FREE BEXI cotton singlet
What is excluded?
  • Race entry fee
  • Travel, accommodation and meals
  • BEXI technical race singlet
OPTIONAL EXTRA!  Strength-FIT Program
Advance your training with our new weekly Strength-FIT program. Focused 100% on strengthening muscles and joints, our goal is to improve your performance and decrease injury risk. We target flexibility, balance, mobility, core and functional strength. Our 10-week program includes regular biomechanical check-ups to assess your body alignment; range of motion and functional muscle strength.  Highly recommend this program to complement your training. $150 for 10-week program – in conjuction with Race-FIT program (or $200 as standalone program).

 

What is Investment?
Program Investment + Extra Strength-FIT $150
42km Race-FIT $420 (3 x $145 /pm) $570 (4 x $145 p/m)
21km Race-FIT $360 (3 x $125 /pm) $510 (3 x $175 p/m)
10km ‘Self-Love’ Program $450 (3 x $155 /pm) Inclusive

Both our Marathon & Half-Marathon programs will be included in the ‘Self-Love’ Weekend Retreat.

♥ Join us for a weekend of fun & participation in the Gold Coast – register today! 

 

SMH Half-Marathon – Sun 21 May 2017

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The SMH Half-Marathon  is Australia’s largest and most prestigious half-marathon events. With over 12,000 participants, the route takes on 21.1km around Sydney’s most iconic sights.

Training

Our 12-week training program starts on Sat 25 February 2017 and progressively builds up, so that you are able to cover the course comfortably.

Our programs are based on the 80/20 Rule – 80 percent at low intensity and 20 percent at moderate/high intensity. By training slower we aim to run stronger and race faster.  All programs are built around 3 x coached sessions.

Each member has an online program, which is prepared in blocks and provided via Training Peaks. This allows us to provide individualised plans that best suits your needs and goals, as well as giving us the feedback and analysis tools we need. You will be able to log your workouts and analyse your performance data as you complete each session. Our aim is to progresses you gradually, so that you train safely and without injury.

➣ Looking for motivation to get you started –  read our blog ‘A BIG YES!‘ 
What is included?
  • 12-week periodised training plan based on your race distanc
  • 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
  • FREE BEXI cotton singlet
What is excluded?
  • Race entry fee
  • Travel, accommodation and meals
  • BEXI technical race singlet
What is cost?

$360 for 12-week program

Total can be split into monthly installments – (3 x $125/pm)


✔ Join our BEXI Team and train for Australia’s largest half-marathon

Diamond Women’s Active Triathlon Festival – Sat 13 May 2017

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We’re all about encouraging fun and participation in the sport of triathlon. Join our BEXI team where the atmosphere is a celebration of taking on a personal challenge, focusing on participation not competition!

Training Philosophy

Our 12-week training plans are built around six key features:

Balance – equal number of workouts in all three disciplines so that you get stronger in each discipline and weaker in none
Variation – diversity of workout types, which will enable you to get fitter faster by challenging your body in a variety of different ways
Three Phases – base phase (moderate intensity); build phase (high-intensity) and peak phase (race-specific)
Step Cycles – four week blocks in which each week is incrementally more challenging – every fourth week is a recovery week
Rest Day – incorporates one scheduled rest day per week
Simulation Race –  provides valuable experience in areas of transition, race nutrition and dealing with race discomfort
Training Program

Our programs are provided via Training Peaks – this allows us to provide individual plans that are built around your lifestyle. You will be able to log your workouts and analyse your performance data as you complete each session. We can then analyse your training data and progress your training accordingly. Our aim is to progress you gradually, so that you train safely and without injury.

Training sessions will consist of 3 x coached group sessions per week* and 3 x individual training sessions:

Monday

05.45-06.45am
Dee Why
Tuesday

06.00-07.00am
Narrabeen
Wednesday

09.30-10.30am
Dee Why
Thursday

05.45-06.45am
Dee Why
Friday
Saturday

15.00-16.30pm
Terry Hills
Sunday
Bike Turbo*
(Mon or Weds)
 Run* Rest Day Swim* Own Run Own Bike  Own Swim
 Rest Day Bike Turbo*
(Mon or Weds)		 Bike Outdoor*
(4 x coached sessions during the 12-week program)

“I loved the team spirit – training and competing together! I now have the bug to do better and take on further distances.”  Michelle Nicholas 

What is included?
  • 12-week training program delivered on Training Peaks
  • 3 x face-to-face coached group sessions per week, across the 12-weeks (swim, bike and run)
  • 4 x outdoor bike/brick/simulation sessions – to develop bike skills and confidence on the road
  • Analysis and feedback on training data
  • 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
  • BEXI Tri-Suit (optional) – orders must be placed by 18 Feb 2017
What equipment do I require | all your FAQs?

Click here for the list of detailed requirements and FAQs

What is cost?
  • 12-week program, includes 40 x coached sessions – only $520 
  • Total cost can be split into monthly instalments (3 x $178/pm)

“If someone told me that I would compete in a triathlon, I would have said they were dreaming.  Achieving the impossible is totally possible by believing and doing it.”  Monique Manse

Join our BEXI Team and take on an amazing challenge in 2017!

8-Week Nutrition Program

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We are thrilled to be partnering again with Renata Malinauskas, qualified Dietitian and Personal Trainer at Renata Fitness and Nutrition, for her latest (& revised) 8-week nutrition program that kicks off on 13 February 2017.

This is a great way to commit to changing your lifestyle and re-establish your health and wellbeing goals for the year ahead.

What do you get?

A personalised nutrition assessment that will include the following:

  • One hour consultation – Renata will discuss your current state of health, medical history, lifestyle habits, daily routine and health goals
  • Body composition analysis (optional) – includes body fat analysis, muscle mass analysis and circumferences
  • Personalised nutrition plan – aligned with your goals and lifestyle routine
  • One reassessment – after 4 weeks (via Skype) and one final face-to-face assessment.

Renata will design your individual customised 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.

Plus more…!

  • 8-week meal plan (incl. vegetarian option) – with easy, simple and delicious low carb nutritious recipes
  • Over 100 recipes – main meals and snacks
  • Meals delivered to your door at a special price (optional)
  • Weekly videos and posts on different topics to support your progress
  • Online forum to exchange information and ideas with other participants

Benefits of the Program

  • Boost your energy levels
  • Lose weight
  • Improve your digestion
  • Balance your mood and stress levels
  • Sleep better
  • Change your lifestyle for good

It’s a lifestyle, not a crash diet. We cover a range of wellness topics, focusing on long-term changes. Rewire your habits to make healthy eating and living enjoyable forever.

Gut Health

Your gut is not just your belly or your waist line – it’s the gateway to the health of your brain and immune system. Gut health is the primary focus on this program – you will learn and understand all about the importance of a healthy gut.

Mindset

One of the most fundamental building block of nutritional metabolism is neither vitamin, mineral, nor molecule. It’s the sum total of our innermost thoughts and feelings about what we eat.  Working on strategies to remain positive and away of self-judgement will also bring incredible results!

Meal Plans

These comprise simple, nutrient-dense and delicious meals, with minimal preparation and kitchen time. They are all:

  • Whole food based
  • Gluten free
  • Sugar free
  • Free from poor quality fats
  • Free from poor quality dairy

Why you should participate?

  • We truly believe that the 8-week nutrition program is a great opportunity to change your lifestyle and re-establish your health and wellbeing goals.
  • Motivation is also one of the key factors of the program. Knowing that there are more people involved and that you’ll be able to connect with Renata and others and any time makes you feel supported and motivated throughout the program.

Investment

Register!

Contact Renata to book your initial assessment ahead of the start of the program – Renata Fitness & Nutrition or call 0450 951 398.

Programs to support your goals

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Schools go back next week, which is a perfect reason to jump-for-joy.

Our daily routines are out of sync and we’re all desperate for some kind of normality to resume.

To help get things back on track and to support you in planning your goals for 2017, we’ve summarised our training programs on offer.  Each program is built on the foundation of our motto:

BEGIN WHERE YOU ARE. Use what you have. Do what you can. 

 5km-FIT
A gentle and supportive learn-to-run program – starts from a low fitness base and builds you up to running 5km.

5km-FITTER [NEW!]
Progressing from our learn-to-run program, our 5km-FITTER program builds on your speed, strength and endurance.

RUN-FIT
For those running 4-5km regularly, our Run-FIT program focuses on building muscular strength, speed and mindset.

RACE-FIT
If you’ve ever wanted to train for a half-marathon | marathon | ultra-marathon – we have an exciting 2017 race calendar.

TRI-FIT
Stepping up from single discipline to multi-discipline triathlete – we have triathlon programs for beginner and improver levels.

SWIM-FIT
A gentle and supportive swim program aimed at beginners who are looking to build  confidence and technique in the open water.

YOU-FIT
Customised online training programs to support you train for a personal goal – from 10km | marathons | triathlons.

Look forward to supporting your health & fitness goals in 2017.

~ Debbie & the Beauty of Exercise Team x

The Two Mindsets

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Earlier in the week I shared a very poignant quote with our BEXI members:

No one is wise by birth, for wisdom is the result of one’s efforts

Later that day one of our members backed this up with fascinating research by Dr Carol Dweck, Ph.D, Psychologist Stanford University. After studying the behavior of thousands of children, Dr. Dweck coined the terms fixed mindset and growth mindset to describe the underlying beliefs people have about learning and intelligence.

Mindsets are beliefs about ourselves and our most basic qualities, like intelligence, personality or talent. Mindsets are ways of thinking about the world and about our impact on that world through what we believe we can do and can’t do.

Source – Mindset Works

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I started writing this blog about my first marathon in 1999.  About how life-changing it truly was and how everyone should experience something like that. As I was writing, it soon became apparent that my life-changing experience was all about my mindset. I was looking for fulfilment, achievement, recognition, success. I was determined to prove to myself that I could achieve my goal and succeed.  This experience taught me so much – about embracing life, challenging yourself, learning from mistakes, being inspired by those who have achieved and above all – being humble.

As life evolves, so should we!  Embrace the unknown and let your life surprise you.

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Dream BIG!

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When kids are asked what they want to be when they grow up, they might say, “I am going to fly a space ship to the moon”… or “I am going to be a mermaid and rescue dolphins”… or “I am going to be like Usain Bolt and win every gold medal”.

They’re spontaneous and fearless. Often they will go on to become pilots, marine biologists or top runners. Dream fulfilled!

So what holds us back as adults?

In her book ‘Feel the fear and do it anyway’, Susan Jeffers explains the five truths about fear:

  1. Fear will never go away as long as we continue to grow
  2. The only way to get rid of the fear of doing something is to go out and DO IT
  3. The only way to feel better about yourself is to go out and DO IT
  4. Not only are you afraid when facing the unknown, so is everyone else
  5. Pushing through fear is less frightening than living with the bigger underlying fear that comes from a feeling of helplessness

As we start winding down for the summer holidays – we’d like you to start thinking about your dreams for 2017.  Think big, dream big, believe big and then go chase those dreams!  And if you’re looking for like-minded buddies to help you achieve your dreams, Team BEXI will support your every step.

Debbie and Team BEXI

 

“The brave man is not he who does not feel afraid, but he who conquers that fear.”   Nelson Mandela
2017 Race Calendar

We’re super-excited about our new 2017 race calendar. Next year we’ll be offering training programs for marathons, half-marathons, triathlons ranging from sprint to half-ironman 70.3 distances.  It’s going to be an awesome year!

  • APR – Australian Running Festival, Canberra
  • MAY – Diamond Women’s Active Triathlon Festival, Penrith
  • MAY – SMH Half Marathon
  • JUN – Ironman Cairns 70.3  (New!)
  • JUL – Gold Coast Airport Running Festival
  • SEP – Blackmores Sydney Running  Festival
  • OCT – Husky Triathlon Festival, Jervis Bay (New!)
  • NOV – Ironman Western Sydney 70.3, Penrith (New!)

Interested in stepping up to the marathon distance? Read our blog ‘Ready for the Marathon‘.

 

 

Holiday-FIT

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Kick the year off with our FUN summer holiday workouts and support your buddies too!

We will be running 2 x 40 min back-to-back beach workouts – one group trains, while the other group looks after the kids. And then you swap! You get your training done and your kids get entertained. Win/Win for everyone!

Each workout consists of cardio, strength and core exercises.  Great for overall body fitness and strength. Sessions are circuit-style and catered for varying levels of fitness. You can ramp it up or scale it back to suit your fitness. Suitable for anyone wanting to add a fun workout in their holidays.

When
Week 1 Tues 10 Jan Thu 12 Jan Collaroy Beach 8am
Week 2 Tues 17 Jan Thu 19 Jan Collaroy Beach 8am
Week 3 Tues 24 Jan Thu 26 Jan Collaroy Beach 8am
Time

Meet 8am and we will split the group into 2 – one group trains, the other entertains the kids (in the nearby Collaroy playground):

  • Group 1 – 8.00am
  • Group 2 – 8.40am

Bring your swimmers and a towel for a dip in the ocean/pool afterwards!

Cost
  • $10 per week ($5 p/session)
  • $25 for 3 weeks ($4 p/session)
Register

Commit to a healthier summer holiday and supporting your buddies!  Register online and pay on the day.

Top 5-Tips for choosing your Running Shoes

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Running is one of the least expensive forms of sport, all you need is a good pair of running shoes and you’re off.  Yet, so many people resist investing in a good pair of shoes.

I speak from experience. My first ever pair of proper running shoes were from a specialist running shop in Jo’burg (owned by an ex-elite SA runner) – they were Asics Gel Kayano. I remember clearly baulking at having to pay such an obscene amount of money. Those shoes were worn until they were totally dead!

Some (umm, many!) years later… and many, many more shoes later, I can truly say that proper running shoes are the BEST investment you can make to boost your love for running.

Having recently swapped my ‘retired’ Asics with a fabulous new pair of Hokas, from an awesome specialist running store, I was inspired to share my top tips for choosing new running shoes.

My top 5-tips for choosing your running shoes

 

  • Find a specialist running shop near you. These are typically your ‘boutique’ stores, not your high-street retail stores. As a specialist store, they are staffed by runners who understand about ‘running’. They have been trained by the different brands and are familiar with the latest shoe technology available.
  • Take your current running shoes with you to the store. Don’t get embarrassed if they are somewhat ‘retired’ and unsightly. Your old shoes are a good indicator of how you run. The sales consultant will be able to identify your running-style – i.e. pronate, supinate, heel-striker, forefoot-striker, etc. This is invaluable for matching you to a suitable shoe.
  • Be sure to also take a pair of your running socks. You will be running in these socks, so it is good to try them on with your new running shoes. The sales consultant can also give you advice in terms of whether they have good padding, breathability & blister protection.
  • Discuss your running goals with the sales consultant. If you are new to running, planning to run a marathon, or taking to the trails – you will need totally different shoes. A sales consultant from a specialist shoe shop, will have an excellent understanding of the different types of shoe to support your running goals.
  • Ensure you try on and test all the shoes recommended by the sales consultant. Don’t be shy! I have been known to try on box-loads of shoes. Each shoe will have a different feel, so lace them up and head out for a short run. Again, a specialist store will allow you to go for a short run outside to ensure you have the right shoe. Now I know we are all drawn to funky colours, designs and are brand-loyal – don’t let that sway your decision. You will know which shoe is right for you – listen to your comfort.

As a guideline, running shoes typically last for approximately 700/800km. This is entirely dependent on your running style, how hard you are on your shoes, and the type of training you are doing. At this stage, the support and cushioning in your shoes are hugely reduced and you are vulnerable to injury. Which is something runners REALLY want to avoid.

Our preferred BEXI special running store is Pace Athletic in Manly and/or Mosman. Pop in and say you’re a BEXI athlete and you’ll receive a 10% discount off your shoe purchases.

PS: perhaps now is a good time to write your letter to Santa ?

 

 

 

 

 

Embrace all the good in your life

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I had the privilege of cheering a friend at the recent Ironman 70.3 World Championships in Mooloolaba a couple of weekends ago.  The atmosphere was amazing! There were athletes from all walks of life, from countries all around the world.

As a world championship race, these age-group athletes would have had to earn a slot at a qualifying event. It’s a huge achievement just making it to the world champs! The key thing that really struck me about this event, was the variety of athletes. There were young & old athletes, small & large athletes, able-bodied & paraplegic athletes. It was truly inspiring watching all these athletes pursue their dream.

One of the biggest inspiration for me that weekend was watching a paraplegic athlete embrace his goal. This guy rolled his wheelchair to the beach, where the race officials carried him to the start and placed him in the water. When he finished his swim, the race officials carried him to his bike (see above pic), where he focused on getting on his bike and continuing with the bike course, followed by the run course in his wheelchair.

It was truly very humbling. He never complained.  He just embraced the atmosphere and all the support from those along the course. At the end of the race, a supporter walked up to him, patted him on the shoulder and said, “Well done mate, you were truly awesome!”

As able-bodied athletes, we often take our situation for granted. We complain about the mundane — “I’m injured, I can’t train… I’m overweight, I can’t run… I can’t cycle, I’m too scared… I am busy, I can’t commit.”

We are all guilty of taking things for granted — however, it just requires a little reminder from time-to-time, to appreciate what we have. Just watch the Paralympics at Rio – swimmers with no limbs, runners with no eyesight, table-tennis players with no arms. It is truly very humbling.

So my message today – pause for a moment to appreciate all the good in your life. Your health, your family, your environment, the opportunities you have, the choices you have… the support you have.

Learn to appreciate what you have… before time makes you appreciate what you had.

A huge congratulations to all those athletes who competed in Mooloolaba — the oldest being 87years old! Truly amazing!

Also a massive ‘Good Luck’ shout to all our BEXI athletes taking part in the Blackmores Running Festival this weekend.  Embrace all the good in your life and make the most of it.

 

Debbie Solms
Feeling Grateful