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Mother’s Day Fun Run – Sun 9 May 2021

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Training Program Prerequisites

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Beauty of Exercise is committed to supporting and encouraging all to participate in our programs, whilst keeping the health and safety of its members and coaches a priority.  At the start of our programs, all participants will be required to complete a basic health assessment and will be reviewed by the relevant coach to ensure participants have the necessary capabilities. The participant will be guided by the relevant coach as to the best suited program. It is also important for any existing injuries to be identified to the coaches so as to ensure no further long term damage.

The following is a guideline of existing fitness capabilities recommended to help you choose the program(s) best suitable for you:

Learn-to-Programs
Learn-to-Run 5km 

  • Currently walk comfortably for 30mins
  • Does not have any injuries
Learn-to-Trail Run 

  • Can comfortably run 5-10km
  • Runs 5-10km on a regular basis
  • Has a good fitness base
  • Does not have any injuries
Learn-to-Swim (Level 1) – Pool

  • Can comfortably swim a minimum 100m continuously
Learn-to-Swim (Level 2) – Pool

  • Can comfortably swim a minimum 400m continuously
  • Float and tread water for 1 minute
  • Preferably completed Learn-to-Swim (Level 1) program or equivalent
Learn-to-Ocean-Swim (Level 1) – Beginner Ocean Skills

  • Can comfortably swim a minimum 300m continuously
  • Float and tread water for 1 minute
  • Preferably completed Learn-to-Swim (Levels 1 & 2) program or equivalent
Learn-to-Ocean-Swim (Level 2) – Intermediate Ocean Skills

  • Can comfortably swim a minimum 500m continuously
  • Float and tread water for 1 minute
  • Be comfortable in a deep water ocean setting
  • Preferably completed Learn-to-Swim (Levels 1 & 2) programs or equivalent; as well as Learn-to-Ocean-Swim (Level 1) program or equivalent
Learn-to-Cycle (Level 1) – Traffic-Free Roads

  • Can comfortably cycle for 30mins on traffic-free roads
  • Owns a bike that is in good working order (recently serviced).  All bike types are welcome – road, hybrid or mountain bike. We do not recommend recumbents or BMX bikes.
Learn-to-Cycle (Level 2) – Low-Traffic Roads

  • Can comfortably cycle for 5-10km on traffic-free roads
  • Preferably completed Learn-to-Cycle (Level 1) or equivalent
  • Owns a bike that is in good working order (recently serviced).  All bike types are welcome – road, hybrid or mountain bike. We do not recommend recumbents or BMX bikes.

 

Running Programs
10km

  • Can comfortably run for 20-30mins
  • Preferably completed Learn-to-Run 5km program or equivalent
  • Runs 4-5km on a regular basis
  • Has an moderate fitness base
  • Does not have any injuries
Half-Marathon

  • Can comfortably run 5-10km
  • Runs 5-10km on a regular basis
  • Has an good fitness base
  • Does not have any injuries
Marathon

  • Can comfortably run 10km
  • Runs 10km on a regular basis
  • Has an good fitness base
  • Does not have any injuries

 

Triathlon Programs*
Sprint Distance

  • Can comfortably swim 400m in open water
  • Can confidently cycle 10km on open roads
  • Preferably completed Learn-to-Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Ocean Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Cycle  (Levels 1 & 2) or equivalent
  • Current TA member to ensure you are covered by Insurance
Standard Distance

  • Can comfortably swim 600m in open water
  • Can confidently cycle 20-30km on open roads and in small groups
  • Completed sprint-distance triathlon in the last 2-3 years
  • Preferably completed Learn-to-Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Ocean Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Cycle  (Levels 1 & 2) or equivalent
  • Current TA member to ensure you are covered by Insurance
 Long Distance 70.3 

  • Can comfortably swim 1km in open water
  • Can confidently cycle 50-60km on open roads and in small groups
  • Completed standard-distance triathlon in the last 2-3 years
  • Preferably completed Learn-to-Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Ocean Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Cycle  (Levels 1 & 2) or equivalent
  • Current TA member to ensure you are covered by Insurance
* Beauty of Exercise provides various beginner-level swimming and cycling programs (Learn-to-Swim, Learn-to-Ocean-Swim and Learn-to-Cycle programs) which complement the Triathlon programs and have been specifically designed to support capabilities.
We look forward to you joining our training programs and will ensure we support you every step of the way. 

Should you have any questions about the above, please contact Debbie Solms on 0400 455 151.

Spring Challenge 2020

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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!

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.