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BEXI Spring Fling – Logistics
Our BEXI Spring Fling takes place on Sat 19 Sept 2020. It’s a fun run which follows the magnificent coastline from the Sydney Opera House to Manly Beach. Runners choose their distance and where they would like to start. We all cross the finish line at Little Manly Beach to the cheer from our BEXI buddies. Our aim is to have fun and take in the stunning beauty that the Northern Beaches has to offer.
35km Course
Start on the steps of the Opera House – hug the coastline all the way towards Little Manly Beach.
We will meet 5.15am at Collaroy SLSC and car pool to the Opera House – start 6am. Support vehicle will meet you key meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach.
20km Course
Start at Taronga Zoo – hug the coastline all the way to Little Manly Beach.
We will meet 5.45am at Manly Library Carpark and car pool to Taronga Zoo – start 6.30am. Support vehicle will meet you at regular meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach.
10km Course (One-way)
Start at the Spit Bridge – follow the Spit-to-Manly Walk, all the way to Little Manly Beach.
We will meet 6.45am at Manly Library Carpark and car pool to the Spit Bridge – start 7.30am. Follow the Spit-to-Manly walk. Celebrate the finish as you cross the finish line at Little Manly Beach.
→ Detailed 10km (one-way) instructions
10km Course (Out/Back)
Start at Little Manly – follow the Manly-to-Spit walk, turn around at 5km mark and return to start at Little Manly Beach.
We will meet 7.15am at Little Manly Beach (left of Manly Ferry) – start 7.30am. Follow the Spit-to-Manly walk, turn-around at 5km. Celebrate the finish as you cross the finish line at Little Manly Beach.
→ Detailed 10km (out/back) instructions
5km Course (Out/Back)
Start at Little Manly – follow the Manly-to-Spit walk, turn around at 2.5km mark and return to start at Little Manly Beach.
We will meet 7.45am at Little Manly Beach (left of Manly Ferry) – start 8am. Follow the Spit-to-Manly walk, turn-around at 2.5km. Celebrate the finish as you cross the finish line at Little Manly Beach.
→ Detailed 5km (out/back) instructions
Nutrition & Fuel
It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies.
As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace). If you are running for 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks). If you are running 2-2½ hours – aim to carry 2-3 gels.
Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets. (Note – there are electrolytes in some gels/sports drinks.)
If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition.
What to Bring
Dress in layers, as it will be cool to start. Wear your BEXI singlet (preferably), shorts/leggings, visor/cap , sunglasses, sunscreen, vaseline (for chaffing), watch/GPS, socks, running shoes, hydration bladder (optional), waist belt (optional), nutrition (see above).
On-course Support
A BEXI support vehicle will be on-course supporting the 35km and 20km runners at key meeting points. Drinks and nutrition will be provided at these support stops. The vehicle will also carry drop-off bags for change of clothing at finish.
Who can Join
This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier!
| COVID-19 Safety Plan
Based on recent guidelines from the NSW Chief Health Officer (14 Sept 2020), we are limited to group sizes of 20 max at outdoor public gatherings. We will therefore be directing participants once they cross the ‘finish line’, to various designated meeting points in the area. |
Running Programs
Our running programs have been designed to prepare you fully for your chosen event, so that feel confident and ready to have a fantastic race.
Each training plan is focused on building your strength, improving your mobility and increase your mileage at a safe rate so you can progress injury-free and achieve your goal. You choose your distance (10km to marathon/ultra-marathon) and will be structure your training program accordingly. We train together as a team – as this offers greater team camaraderie and higher levels of motivation. Our comprehensive training program is structured around a combination of face-to-face coached sessions, virtual coached sessions (via zoom) and your own homework sessions.
What is included?
- Weekly online training program (via Training Peaks)
- 3 x weekly face-to-face coached sessions – Intervals | Tempo | Long Run
- 2 x weekly virtual cross-training sessions (via Zoom) – Strength & Mobility | Yoga
- Mental skills and strategies
- Race nutrition and recovery
- Motivational support
- Membership to a supportive, like-minded Community
Who is this program for?
- You would like to train for a specific running event – marathon | half-marathon | 10km
- You want to challenge yourself to the distance for the first time but done know how to train
- You need that extra support to achieve your goal
- Your enjoy training in a group environment with like-minded runners who will push you to achieve your best
What is excluded?
- Race entry fee
- BEXI technical race singlet
Program Prerequisites
We are committed to supporting and encouraging all who participate in our programs, whilst keeping the health and safety of our members a priority. Please view our program prerequisites for a guideline of our baseline requirements, or speak to Debbie Solms about your journey.
What is the cost?
- Gold Membership – $40 per week (based on duration of program)
→ Click here for list of upcoming running events
Learn to Run 5km this Summer
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
Australian Running Festival 2018
The Australian Running Festival – 14-15 April 2018 – is our first key event on our 2018 event calendar. The fast course, the cooler temps, the seasonal colours, the crowd support, the trendy wine bars, the urban coffee shops… we love it!
Training
In 2018, we are offering 3 x training programs focusing on the long-distance ultra-marathon/marathon; the half-marathon and the 10km distance. We understand the pressures of life and trying to fit it all in (family, work, sport, friends, etc.) – so when planning our programs, we ensure our programs are achievable and enjoyable.
Our programs are built around 3 x weekly face-to-face coached training sessions focusing on speed, strength and endurance. We train together as a team, as this offers encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies. Training programs are prepared in periodised blocks to ensure you progress gradually and without injury.
| Race Distance | Training Program | Training Starts |
| Ultra 50km | Marathon 42km | 16 weeks | 23 Dec 2017 |
| Half-Marathon 21km | 12 weeks | 20 Jan 2018 |
| 10km | 10 weeks | 10 Feb 2018 |
Our coaches are experienced and passionate runners, who understand what it takes to achieve your goals. We are 100% supportive and will work closely with you to ensure you succeed.
What is included?
- Periodised training plan based on your race distance (8-16 weeks)
- 3 x face-to-face coached group session – long run, interval run and tempo run
- Analysis and feedback on training data
- Goal setting
- Mental skills and strategies
- Race nutrition and recovery
- Race tactics and guidance
- Race weekend logistics
- Motivational support
- Access to private online forum
- Membership of a supportive, like-minded Community
What is excluded?
- Race entry fee
- Travel, accommodation and meals
- BEXI technical race singlet
Your Investment |
||
| Program | Early Bird (ends 22 Dec 2017) |
Standard (23 Dec 2017 onwards) |
| 50km | 42km Race-FIT | $460 (3 x $158 p/m) | $480 (3 x $165 p/m) |
| 21km Race-FIT | $380 (3 x $130 p/m) | $400 (3 x $135 p/m) |
| 10km Race-FIT | $300 (2 x $155 p/m) | $320 (2 x $165 p/m) |
| * Total cost can be split into monthly installments (incl. admin fee) | ||
Register today – start training with intent!
➣ Thinking about stepping up to a marathon? Be sure to read our blog ‘Ready for a Marathon‘
You can if you think you can
Last Sunday (30 April 2017) we took part in the MS Fun Run in Sydney. It was a great event, supporting one of our BEXI runners who has Multiple Sclerosis. She is a constant inspiration to all of us. ❤️
A few of our team members signed up to do the 10km fun run – pushing them well and truly out of their comfort zones. If others were struggling with MS on a daily basis, then surely they could attempt to run 10km. None of them had ever attempted to run 10km, so they were feeling very nervous and apprehensive. On the day they teamed up with each other and ran together the entire way. Crossing the finish line, beaming with a huge sense of achievement! Some were rather emotional at accomplishing something they thought they could never do. It was very special to share their excitement.
Disappointingly, the course measured short and was only 8km – due to road restrictions by the Council. So whilst the girls felt denied the opportunity to achieve their goal – they also realised that they WOULD have achieved their 10km goal on the day. Why??? Because they had engaged their minds and were mentally prepared for 10km.
This proves the point beautifully – “you can if you think you can”.
Well done to everyone who took part in the MS Fun Run – it was an honour to support such a worth cause. Big thanks to our BEXI community for all their fundraising efforts!
Special mention to young Amelie Chan (8yrs) who was the fastest U18 female on the day – woohoo, we have a BEXI champ in the making ?
Motivate your mind. Your body will follow.
Programs to support your goals
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.
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 first thing when starting to RUN
We get asked all the time, “What is the best way to start running?” For most, it is a case of digging out your old trainers and heading out the door for a 5km run – which you have not attempted in years.
The obvious happens! You hate the experience, it’s uncomfortable, you are shattered, your feet/shins hurt, you knees ache and your hips cause you to limp. You then decide that running is not for you and throw your trainers to the back of the cupboard. Until next year!
Hands up if this is you? We’ve all been there – but it doesn’t and shouldn’t have to be this way.
The first thing we ask people who want to start running, is what their motivation for running is. For most it is to get fit and lose weight. But more and more, we are seeing people embracing running to manage stress and balance their lifestyles. Running is absolutely fantastic for this!
Understanding your motivation for running is key. But there is a deeper level — why are you experiencing the issues that are forcing you to run?
Do you have certain fears, do you struggle with self-confidence, do you get anxious about certain things, do you have challenges with motivating yourself, do you have self-limiting beliefs – about you can and can’t achieve?
These issues are paramount and effect every single one of us, in one way or another. So going back to our original question about the first thing you need to do when starting running – the answer is ‘connecting our minds to our bodies’. For everything we think in our minds, our bodies have a reaction.
Having delivered numerous beginner running programs over the past 5-years, we have learnt that the most important element of the program is training our minds. The most important muscle in our body! Which is why we have been super-motivated to deliver a program that focuses purely on the mental side of training. We 100% believe that once we have addressed the issues that are holding us back, we can then forge ahead… in leaps and bounds.
Which is why we are beyond excited about our upcoming online program that focuses entirely on the mental side of training. If any of the above resonates with you and you are wanting to make a change to your life, then our 6-week ‘Mental Training for Athletes’ program is for you. Starts Thurs 11 Aug, 8-9pm.
Give it a go – you have nothing to lose and everything to gain!
Let running become your ‘happy pill’
I have been a runner for many years. It has helped me through many ups and downs. Relationship break-ups, moving countries, losing my job, making friends… and then meeting my gorgeous husband (luckily a runner too!).
Running has given me the opportunity to manage the huge number of stresses in my life and allow me to feel confident about myself. So when I hear of people embracing running as their ‘happy pill’, I truly get it! The psychological benefits far outweigh the physical benefits of running. Which is why so many women are lacing up their trainers and hitting the paths/trails.
With so many mental and physical benefits, let running become YOUR happy pill.
Top 5 health benefits of running
- Maintain healthy weight
- Strengthen muscles, ligaments and joints
- Prevents heart disease, stroke and diabetes
- Builds strong bones – decreasing risk of osteoarthritis
- Lowers blood pressure, raises good cholesterol, boosts immunity system
Top 5 psychological benefits of running
- Controls depression
- Manages stress
- Improves self-esteem
- Manages fatigue
- Achievement of achieving a goal
I was never ‘taught’ to run in my early years. In fact, I was a firm believer that you could not change your running style. I was SO wrong! 360 degree turn later, I can now confidently say that running can indeed be taught. Once you have the tools and knowledge, you can embrace proper running technique. And so begins your love affair for running.
What is covered in our 5km-FIT learn-to-run program? |
| – Assumes a low fitness base |
| – Progresses slowly and steadily |
| – Alternates between walking and running |
| – Focuses on correct technique – running style |
| – 7-10-week structured program |
| – Supportive private on-line community |
| – Explore important topics relating to running, i.e. shoes, safety, injuries, more |
Running shows the mind who’s boss.
If you’ve ever thought about running, let this be your sign. We would like to invite you to join us for a FREE taster session to show you the benefits of running. We have had over 100+ women complete our learn-to-run program and who are now running on a regular basis. Some have even gone on to run half-marathons and marathons. This could be you.
Are you ready to take the next step?
~ Debbie Solms | Beauty of Exercise