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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.

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

The first thing when starting to RUN

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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!