Posts

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

 

Ironman Sunshine Coast 70.3 – 26 Aug 2018

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The Ironman Sunshine Coast 70.3 offers the best of everything – sunshine, endless coastline, lush landscapes and plenty of smiles. With a world class course, amazing surfside transition and an awesome finish on the Esplanade, this event is a highlight on the Ironman 70.3 calendar. 

We’ve been waiting for this event!  SUPER-EXCITED to be launching our first Ironman 70.3 training program. The Ironman Sunshine Coast 70.3 rates as one of the best!

If you’re a seasoned triathlete who has completed a few sprint and standard-distance triathlons – this is your next challenge!

The swim takes place at Mooloolaba’s spectacular surf beach – starting and finishing at the ‘Loo with a View’.  Cheering crowds await you as you exit transition for the cycle-leg via Mooloolaba Esplanade towards the Motorway. And the run takes in striking shores and a spectator lined course, finishing in the heart of Mooloolaba.

Training Program

Starting on Sat 12 May 2018, our 16-week training program is based on 5 x weekly coached group sessions* and 2 x weekly individual training sessions. Your training plan will be sent to you each week via Training Peaks – this will include 7 x weekly training sessions.  Each training plan is tailored to fit within your lifestyle. We understand how busy life is, so our aim is to balance your training sessions around your day-to-day commitments.   (* varies across each week)

Our coaches are qualified across the sport of triathlon – swim, bike and run. Each coach has unique experience in competing in triathlons (across various distances), as well as taking part in the ITU Age-Group World Championships.

Weekly Training Timetable (Mon to Sun) – starts Sat 12 May 2018

(best viewed on desktop/laptop)

Mon
(Coached)
Tues
(Coached)
Weds
(Coached)
Thur
Fri
Sat
(Coached)
Sun
(Coached)
Strength Run  Bike  Swim  Run Bike  Open Water
5:45-6:30am,
Narrabeen		 5:45-7:00am,
Collaroy		 5:45-7:00am,
Narrabeen		 Individual Training Individual Training 6:00-8:00am,
Various		 8:00-9:00am,
Shelly Beach
Coached strength & conditioning program focuses on strengthening muscles and joints to help improve athletic performance and reduce risk of injury. Coached run session focusing on technique,  speed, strength & stamina. Coached indoor bike turbo session focusing on speed, strength & stamina. Will also include some brick sessions later in the program. Individual swim session with your local swim squad. Individual run session focusing on distance, speed, strength & stamina. Mixture of coached outdoor and indoor cycle sessions focusing on skills, confidence, speed, strength & stamina. This will be alternated with some individual training.

 

 Mixture of coached open water swim sessions focusing on skills, confidence, speed, strength and endurance in the open water.  This will be alternated with some individual training.

“It is simply the best experience! The training, the inspirational buddies, the journey of ups and downs and the most incredible feeling of crossing the finish line. It takes you to another level!”  (Michelle Nicholas, 2017 Ironman Cairns 70.3) 

What is included?
  • 16-week online training program
  • 60+ total coached sessions
    • 20 x coached indoor bike turbo sessions (studio)
    • 16 x coached outdoor run sessions
    • 4 x coached outdoor bike sessions
    • 6 x coached open water swim sessions
    • 16 x coached strength training sessions
  • Mental skills and strategies
  • Race nutrition and recovery
  • Race tactics and guidance
  • Monthly face-to-face program review meetings
  • Analysis and feedback on training data
  • Race weekend logistics
  • Motivational support
  • Access to private online forum
  • Membership of a supportive, like-minded Community
What is excluded?
Investment Options
  • $47 p/week across 16-weeks
  • Payable in 4 x $190 monthly payments    ➡ Register Here
  • Payable in full – $750   ➡ Register Here
  • Unlimited-2 Members – payable in 4 x $175 monthly payments   ➡ Register Here

 

“That finish shoot I had dreamed and visualised for one year, finally came true. The journey from start to finish was worth every sacrifice. I was an Ironman 70.3!”  (Michelle Nicholas, 2017 Ironman Cairns 70.3) 

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