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Summer Speedwork

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Spring is in the air – the perfect time to head outdoors and focus on our running speedwork.

No matter what type of runner you are (5km to marathoner), by adding speedwork into your training – not only will you will run faster, but also improve your overall running efficiency and economy. Speedwork is one of the most efficient methods for enhancing your athletic performance, which can help you achieve your PB on race day.

“Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you!”  Paula Radcliffe, Women’s World Marathon Record Holder 2003 (2:15:25)

 How does speedwork make you faster?
  • Activates your slow-twitch muscles which increases your aerobic capacity
  • Increases production of myoglobin which improves the transport of oxygen to muscles for energy
  • Adapts your body to store more glycogen which is beneficial for longer runs
  • Develops fast-twitch muscles which improves running economy
About the program
  • Our 8-week Summer Speedwork program consists of 2 x weekly training sessions – Tuesdays and Thursdays (fully booked!)
  • NEW! We have just added an additional Saturday weekly session, 8-9am
  • Each one hour session will consist of various interval sessions – fartleks,  pyramids, alternators, ascending/descending ladders, fun games and much more
  • Sessions will focus on key running techniques to improve your running efficiency and reduce the risk of injury
  • We will video your running style so that we can suggest ways to improve your technique
  • A beep test will be used to monitor and track your progress – at the start, middle and end of the program (we all love the beep test!)
  • At the end the 8-week program, we will join our parkrun friends to achieve our new 5km PB
Benefits of speedwork
  • Builds overall strength
  • Reduce risk of injury
  • Improves running economy
  • Strengthens bones, tendons, fascia, and ligaments
  • Burns more fat
  • Extends anaerobic endurance
  • Improves balance and proprioception
  • Run faster!
About our coach

We are so excited to have the wonderful Andrea Drury lead our Summer Speedwork program.  Andrea’s fitness career started in her 40’s – when her 5yr old son said “Mummy, you’re fat and you can’t breathe!” That was the start of her health & fitness journey. She transformed her life – changed careers, became a group fitness instructor, personal trainer, swim coach, run coach… the list goes on!

“My goal is to help others turn the IMpossible, into I’m possible.”  Andrea Drury

Andrea has a string of achievements – the most recent being crossing the finish line at the Ironman 70.3 in Sunshine Coast. This was to celebrate her 50th birthday (as you do!).

Program details

  • Tuesdays and Thursday – 16 Oct to 6 Dec 2018 — fully booked!
  • 6.00-7.00am
  • 8-week program
  • Long Reef, Collaroy
  • Limited to 16 members
  • $340 for 16 x sessions (across 8-weeks)
  • Special! $440 for additional weekly strength training – 24 x sessions (across 8-weeks)

NEW! Saturday-only session 

  • Saturday 20 Dec to 8 Dec 2018
  • 8.00-9.00am
  • 8-week program
  • Jamieson Park, Narrabeen Lake
  • Limited to 12 members
  • $200 for 8 x sessions
  • Special! $340 with additional weekly strength training – 16 x sessions (across 8-weeks)

“When I run, I feel good. My mind feels good. I sleep in a free way, and I enjoy life.”  Eliud Kipchoge, Men’s World Marathon Record Holder 2018 (2:01:39)

 

Runner, friend and all the things you never knew!

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I love chatting to people when I run!  It’s often the best time to find out more about the person you are running with and learn something new. Often at the end of a run, I come away in awe of the person that I’ve just run with. This is becoming the norm within our BEXI community. We have an amazing community of women, who have an truly exceptional pool of talent, skill and expertise. Many of whom are humble (which I like) and don’t go bragging about all the things they’ve achieved — which is why I want to ‘shine a spotlight’ on them.

Today’s spotlight is on the gorgeous Clare Davies (second from left):

Clare is married to Neil Davies – a social worker working with homeless adolescents. They have an 18yr old son, Charlie, who was born on the 1st January 2000! Clare, originally from the UK, moved to Australia in 2003.

Clare is a Registered Nurse (30years this year!), specialising in paediatric and adolescent health. She was a paediatric nurse consultant for 13 years before moving into academia in 2016.

Her academia responsibilities include being a Lecturer in Nursing at Sydney Nursing School at The University of Sydney – where she teaches nursing leadership, clinical governance and child and adolescent health.

If this is not enough… Clare does clinical shifts every couple of weeks (because she loves it!) at Royal North Shore Hospital in Children’s Ward, Neonatal Unit and Paediatric Emergency Department.

In addition to all the above… Clare is also a PhD student at Sydney Nursing School. Her research is focused on the implementation of the United Nations Children’s Rights Charter in healthcare. She is about to start data collection at Sydney Children’s Hospital asking children about their experiences.

In her spare time (haha!)… Clare sings in a choir (Northern Beaches Chorus) and a quartet ( Sista).

Sista competes every year in the Australian Women’s National Barbershop Competition. They have consistently placed in the top 5 for the last 7 years ( photos below!). In 2015, Clare auditioned and was lucky enough to get picked to represent Australia, with 60 other singers, in the Women’s Barbershop World Championships in Las Vegas. They came 10th which was very exciting as it was the first time an Australian choir had gotten into the top 10!

Asked what a typical day looks like:

“It is really hard to pinpoint a typical day, as each day is so varied! It could be lecturing and meeting with students, working on her thesis or caring for sick children and their families who have been admitted to hospital. It means I never get bored.”

We are super-proud to have you part of our BEXI family. Thank you for sharing an insight into your incredibly fulfilling life.

 

 

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!

Spring Gift Package

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We’re so excited about the start of our upcoming Spring term — longer days, warmer temps, more energy, increased motivation – can it come any sooner?!?

In planning an energetic term that is bursting with fitness, friendship and fun – we’ve added new programs, extra classes and more timeslots to our latest timetable. PLUS, we are offering you an amazing Spring gift package when you register for any of our Spring training programs.

Spring Gift Package (valued over $150)

  • Hypnotherapy CD focusing on ‘Mindset for Runners’ – overcoming barriers to achieve success
  • 1:1 Goal-setting coaching session with our Run Coach
  • Desirable Beauty of Exercise water-bottle
  • Delicious coffee from our friends at Drip Coffee Traders
  • Membership to our amazing community
  • 25% off our awesome BEXI summer singlet

View our latest Spring timetable which runs for 10-weeks, from 6 Oct to 11 Dec 2015.

You’ll feel motivated, inspired and energized to take on any challenge this Spring.

Can’t wait to welcome you!

Debbie and the Beauty of Exercise team