Posts

Jump-into-Summer ’20 – Week 1

/in /by

Ready… steady… Jump-into-Summer ’20! 

Our Jump-into-Summer ’20 challenge is go. Seven weeks of  fresh air, fitness and all-round fun. Ensuring you feel fit and fabulous for summer.

How does it work?
  • Weekly run, cycle, strength training – progressing each week (Week 1 focuses on benchmark testing)
  • Attend as many sessions in the week – the more, the better! 
  • Each session attracts points (see below)
  • You will be issued with a ‘Score Card’ so that you can tally your points each week
  • 1 x Wellbeing challenge will be issued each week
  • 4 x Wildcard challenges will be issued
  • 3 x Super-session challenges will be issued
  • The more you do – the more points you will attract
  • Prizes will be awarded at end of challenge
Week 1
  • Exercise Challenge – attend as many group training sessions as possible from our weekly timetable below:
  • Wellbeing Challenge – Enjoy a cup of coffee/tea/kombucha on your own, in peace (20mins)
  • Wildcard Challenge – Share 1 random fact about yourself to team (within your private FB groups – Race-FIT, Tri-FIT, Walk-to-Run)
  • Super-Session Challenge – Weeks 2, 4 & 6
  • Consistency Challenge – aim to attend 3+ sessions per week (that’s how you create a habit!)
Point Scoring
  • Run/Walk/Cycle – 5 points
  • Strength Bootcamp – 10 points
  • Wildcard Challenge – 10 points
  • Super-Session Challenge – 20 points
  • Wellbeing Challenge – 20 points
  • Consistency Challenge – 10 points
  • Yoga Session – 10 points
Prizes
  • Most Improved
  • Most Attended Sessions
  • Special Coaches Award
  • Overall 2020 Winner
  • Save-the-date for prizing-giving/end of challenge BBQ – Sat 28 Nov 2020

 

To win, you have to stay in the game!  

~Jump-into-Summer – Week 2
~Jump-into-Summer – Week 3

 

 

Spring Challenge 2020

/in /by

Join us for seven weeks of fresh air, fitness and all-round fun!

Springtime is here! Time to head outdoors and take on our seven-week Spring Challenge 2020 – consisting of workouts, wildcard surprises, super-sessions, prizes and fun. Our goal is to get your feeling fit & fabulous for summer.

How does it work?
  • Challenge starts on Mon 12 Oct to Sat 28 Nov 2020
  • We will focus on three goals:
    • Get Faster – achieve a PB in your chosen run (5km) or cycle (20km) course
    • Get Stronger – improve your strength based on a benchmark circuit
    • Build a Healthy Habit – commit to being ‘Consistent’ by attending 3 x weekly training sessions
  • Weekly training sessions include:
    • Running – Mon | Thurs | Sat
    • Bootcamp – Tues
    • Cycling – Weds | Fri | Sat
    • Yin Yoga – Tues (pm)
  • Surprise ‘Wildcard’ challenges will be issued each week (can’t say any more!)
  • Points will be allocated for attending training sessions, completing challenges and achieving goals
  • Prizes will be awarded for most improved, most attended sessions and a special Coaches award
  • Prize-giving concludes at end of challenge on Sat 28 Nov – with a brekkie BBQ
Who is this challenge for?
  • You’re looking to reignite your fitness Mojo
  • You’re looking for a tangible/achievable goal to work towards
  • You’re looking for someone to be accountable to
  • You’re looking to hang out with like-minded, fun-loving friends
  • You’re willing to commit to 7-weeks of fresh air, fitness and fun!
What is the cost?
  • $40 p/wk (across 7-weeks)
  • Includes prizes
  • Guaranteed results & lots of fun!

Term 4 Summer Bundles

/in /by

Term 4 is about to kick off and we’re super-keen for you to join us in getting fit ‘n’ healthy. So…. we’ve bundled a selection of ‘Term 4 Summer Bundles’ to get you going!

 

GOLD Summer Bundle

GOLD Bundle 1
GOLD Bundle 2
Unlimited Weekly Sessions

Includes all weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance.

Plus exclusive Stretch & Mobility. 

 Two Weekly Sessions

Includes 2 x weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance.

Plus exclusive Stretch & Mobility.
Spring Wellness Program

  • 2 x Nutritionist Consultations
  • 2 x Body Composition Tests
  • Weekly Meal Plans
  • Weekly ‘Health Spotlight’ videos
  • Weekly Holistic Practices
  • Weekly Mindset Tips
  • Weekly Online Support
  • Access to Private Forum
 Spring Wellness Program

  • 2 x Nutritionist Consultations
  • 2 x Body Composition Tests
  • Weekly Meal Plans
  • Weekly ‘Health Spotlight’ videos
  • Weekly Holistic Practices
  • Weekly Mindset Tips
  • Weekly Online Support
  • Access to Private Forum
  • Full Cost – $750
  • Monthly – $250 (x 3)
  • Weekly – $75 (x 10)
  • Full Cost – $690
  • Monthly – $230 (x 3)
  • Weekly – $69 (x 10)

 

SILVER Summer Bundle

SILVER Bundle 1
SILVER Bundle 2
Unlimited Weekly Sessions

Includes all weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance.

Plus exclusive Stretch & Mobility.

  Two Weekly Sessions

Includes 2 x weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance.

Plus exclusive Stretch & Mobility.
Spring Wellness Program – Online

All the above MINUS 2 x Face-to-Face Nutritionist Consultations and 2 x Body Composition Tests.

 Spring Wellness Program – Online

All the above MINUS 2 x Face-to-Face Nutritionist Consultations and 2 x Body Composition Tests.
  • Full Cost – $570
  • Monthly – $190 (x 3)
  • Weekly – $57 (x 10)
  • Full Cost – $510
  • Monthly – $170 (x 3)
  • Weekly – $51 (x 10)

 

BRONZE Summer Bundle

BRONZE Bundle 1
BRONZE Bundle 2
Unlimited Weekly Sessions

Includes all weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance.

  Two Weekly Sessions

Includes 2 x weekly training sessions across our Term 4 programs – Summer Speedwork, Strength-FIT, FIT-to-BE, Yoga-to-Balance.
  • Full Cost – $540
  • Monthly – $180 (x 3)
  • Weekly – $54 (x 10)
  • Full Cost – $480
  • Monthly – $160 (x 3)
  • Weekly – $48 (x 10)
A healthy lifestyle not only changes your body, it changes your mind, your attitude and your mood.  

If you would like to take advantage of any of the above bundles, please contact Debbie Solms.

FIT-TO-BE Program

/in , /by

 

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. 

 

 

Jump-into-January 2016

/in , , /by

Beat the post-Christmas holiday sluggish slump!

Know that feeling of ‘over-indulging goodness’ of the festive season?  Sluggish, unfit, unhealthy and unmotivated?

Join us for our 30-day ‘Jump-into-January’ challenge and we’ll help you jump-OUT of your bad holiday habits and jump-IN to your new healthy habits. We’ll boost your health, fitness and energy levels – leaving you feeling ready to embrace 2016!

What will you get when you sign up?

  • 30-days of deliciously, healthy, family-friendly meal plans
  • 30-days of fabulous, fun exercise challenges – for all fitness-levels
  • 30-days of health tips to energize you in 2016
  • 30-days of amazing support to keep you accountable
  • Weekly access to our group exercise classes
  • Weekly video interviews of members sharing their top healthy tips
  • Weekly adventurous wildcard challenges that will encourage you to try new activities
  • Weekly motivational intentions to inspire you
  • Prizes for those who achieve success along the way
  • Much more…

Who is this program for?

  • anyone who would like to beat the bad holiday habits
  • anyone who would like to create new healthy habits
  • anyone who would like to lose weight
  • anyone who would like some motivation to get started
  • anyone who would like be held accountable
  • anyone looking for support from a small group of amazing individuals

How does it work?

Each week you will be receive a link to a program of activities for the week. The program will include meal plans, recipes, workouts, motivational intentions, wildcard challenges, healthy tips, video interviews and much more. You will also have access to a private supportive on-line community who will support you every step along the way.

Group training sessions are as follows:

  • Mon 9.30-10.30am
  • Thurs 6-7am

How much does it cost?

$80 (normal value $300) – jump-on-it-now!

FREE for BEXI members who have registered for our Unlimited 1 or Unlimited 2 Term training packages.

What next?

Jump-into-January 2016 – register today!

» Full list of 2016 training programs

Ouch… my back hurts!

/in , , , /by

I hear this all too often. What starts off as a dull ache, then soon becomes an accepted part of our day-to-day lifestyles… until finally the pain becomes unbearable. This should never be the case!

Our backs are one of the most important components of the human body. So when I hear of clients who are struggling with back pain, I really want to stress the importance of looking after our bodies – hence today’s blog.

What are the main causes of lower back pain?

  • Daily lifestyles – picking up kids, moving heavy objects, physical labour (lifting, pushing, pulling, etc.)
  • Sedentary lifestyle – lack of movement to strengthen & nourish the spine, soft tissues and ligaments
  • Poor posture – slouching in a chair over-stretches the spinal ligaments
  • Stress – poor sleep, diet and little exercise causes muscle tightness
  • Poor training techniques – performing exercises incorrectly will affect your lower back

By the time we reach middle age (40yr+), our bone strength, muscle elasticity and muscle tone have started to decline. The discs in our spine become drier and less flexible, making them less able to cushion our vertebrae. Which makes it all the more important to take greater care of our backs and nourish their wellbeing.

How should we relieve our lower back pain?

  • Prevention – by avoiding placing undue pressure/weight on our backs
  • Regular exercise – to strengthen and nourish our spine, soft tissues and ligaments
  • Foam rolling – our thoracic spine, glutes, hamstrings (avoid lower back)
  • Pilates/yoga – to improve strength, flexibility and suppleness

I’ve included a few simple stretches and strength-building moves designed to support your back and help relieve pain. These exercises should be part of a regular program to help strengthen our backs. We’ve got one body and a whole lot of living to do — let’s look after ourselves.

Nurture, nourish, exercise and strengthen our bodies – it will love you for a very long time.

Debbie Solms
Run Coach | Personal Trainer

Lower Back Exercises and Stretches

Spinal twist Hip Flexor Knee to chest
Plank Cobra Back Exercises





November Challenge

/in , , /by

Would you like to feel amazing this summer?

This summer is going to be hot and full of fun!  Come join us on our 30-day November Challenge and let us help you feel FANTASTIC this summer.

Who is this program for?

  • anyone who would like to get energised for summer
  • anyone wanting to lose some weight
  • anyone who is lacking in motivation
  • anyone looking for accountability
  • anyone who is intimidated by large training groups

How does it work?

Each week you will be presented with a program of activities which include fitness, nutrition and motivation. We will set you weekly challenges (which are manageable and achievable) and hold you accountable for achieving these challenges.

Our 30-day November Challenge is not about exercising every day and counting calories. It is about fun, fitness, friendship, support and accountability. We will start off with small, achievable challenges and progress each week. There will even be prizes at the end of it all!

What is included in the weekly program?

–  1 x group exercise class
–  1 x home workout
–  5 x breakfast and dinner meal plans
–  Healthy snack recipes
–  1 x wildcard challenge
– Supportive on-line community

What do you need to do?

  • Sign up to the 30-day November Challenge
  • Commit to the weekly challenges
  • Post updates on our private Facebook page

What will we do?

  • Provide you with weekly intentions
  • Provide you with exercise classes and plans
  • Provide you with healthy meal plans
  • Provide you with inspiration and motivation
  • Provide you with support to keep you accountable

What happens at the end?

Your peers will nominate those members who have delivered on the challenge and achieved their goals. There will also be a ‘Coach’s Choice’ for those who have inspired/motivated the group and worked really hard to succeed.

How much does it cost?

Only $45 (normal value $290) – jump on it now!

Current Beauty of Exercise members who have committed to a Summer training programs, will automatically be included.

When does it start/end?

Starts Mon 2 Nov and finishes Mon 30 Nov 2015

What prizes are up for grabs?

  • Hair & Beauty treatment
  • Magazine subscription
  • Health store voucher
  • Meal voucher
  • Much more…

Register on-line and we’ll get you feeling fantastic!