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Jump-into-Summer ’20

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

Summer-time is here! Time to head outdoors and take on our seven-week Jump-into-Summer ’20 challenge – consisting of workouts, wildcard surprises, super-sessions, prizes and fun. Our goal is to get you feeling fit & fabulous for summer.

How does it work?
  • Challenge starts on Mon 12 Oct and continues through to Sat 28 Nov 2020
  • We will focus on four goals:
    1. Get Fitter – aim to improve your current fitness level (based on a benchmark test)
    2. Get Faster – achieve a PB in your chosen run (5km) or cycle (20km) course
    3. Get Stronger – improve your strength (based on a benchmark circuit)
    4. Build a Healthy Habit – commit to being ‘Consistent’ by attending 3 x weekly sessions (monitored via Training Peaks) 
  • Weekly training sessions include – Running, Bootcamp (Strength & Conditioning), Cycling and Yin Yoga
  • 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, special Coaches award… and Overall 2020 Winner!
  • Prize-giving concludes at end of challenge on Sat 28 Nov – with a brekkie BBQ
This challenge is for you if you’re looking…
  • to feel energised for summer
  • for a tangible/achievable goal to work towards
  • for someone to hold you accountable
  • to hang out with like-minded, fun-loving friends
  • to have fun while getting fit!
What is the cost?
  • $40 p/wk (across 7-weeks)
  • Includes prizes
  • Guaranteed results (based on tests)
  • Lots of fun!

Friends, sun, sand, and sea, that sounds like the perfect summer to me! 

BEXI Spring Fling – Logistics

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Our BEXI Spring Fling takes place on Sat 19 Sept 2020. It’s a fun run which follows the magnificent coastline from the Sydney Opera House to Manly Beach. Runners choose their distance and where they would like to start. We all cross the finish line at Little Manly Beach to the cheer from our BEXI buddies. Our aim is to have fun and take in the stunning beauty that the Northern Beaches has to offer.

35km Course

Start on the steps of the Opera House – hug the coastline all the way towards Little Manly Beach.
We will meet 5.15am at Collaroy SLSC and car pool to the Opera House – start 6am. Support vehicle will meet you key meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach.

→  Detailed 35km instructions 

20km Course

Start at Taronga Zoo – hug the coastline all the way to Little Manly Beach.
We will meet 5.45am at Manly Library Carpark and car pool to Taronga Zoo – start 6.30am. Support vehicle will meet you at regular meeting points to provide you with drinks and nutrition. Celebrate the finish as you cross the finish line at Little Manly Beach.

→  Detailed 20km instructions 

10km Course (One-way)

Start at the Spit Bridge – follow the Spit-to-Manly Walk, all the way to Little Manly Beach.
We will meet 6.45am at Manly Library Carpark and car pool to the Spit Bridge – start 7.30am. Follow the Spit-to-Manly walk. Celebrate the finish as you cross the finish line at Little Manly Beach.

→  Detailed 10km (one-way) instructions 

10km Course (Out/Back)

Start at Little Manly – follow the Manly-to-Spit walk, turn around at 5km mark and return to start at Little Manly Beach.
We will meet 7.15am at Little Manly Beach (left of Manly Ferry) – start 7.30am. Follow the Spit-to-Manly walk, turn-around at 5km. Celebrate the finish as you cross the finish line at Little Manly Beach.

→  Detailed 10km (out/back) instructions 

5km Course (Out/Back)

Start at Little Manly – follow the Manly-to-Spit walk, turn around at 2.5km mark and return to start at Little Manly Beach.
We will meet 7.45am at Little Manly Beach (left of Manly Ferry) – start 8am. Follow the Spit-to-Manly walk, turn-around at 2.5km. Celebrate the finish as you cross the finish line at Little Manly Beach.

→  Detailed 5km (out/back) instructions

Nutrition & Fuel

It is important that each runner is self-sufficient on the day. Please carry your own hydration and nutrition supplies.

As a guideline runners should consume 30-45gms* of carbohydrate per hour (*dependent on body weight, experience and pace).  If you are running for 4 hours – aim to carry 5-6 gels (or equivalent carbs – sports drink, chews, bloks). If you are running 2-2½ hours – aim to carry 2-3 gels.

Hydration guidelines should be based on 600mls* per hour (*dependent on your sweat rate, weather conditions and length of event). If you are prone to cramps or sweat excessively – ensure you take on electrolytes and salt tablets.  (Note – there are electrolytes in some gels/sports drinks.)

If you concerned about your nutrition, please contact Tamara Madden at Mad on Nutrition.

What to Bring

Dress in layers, as it will be cool to start. Wear your BEXI singlet (preferably), shorts/leggings, visor/cap , sunglasses, sunscreen, vaseline (for chaffing), watch/GPS, socks, running shoes, hydration bladder (optional), waist belt (optional), nutrition (see above).

On-course Support

A BEXI support vehicle will be on-course supporting the 35km and 20km runners at key meeting points. Drinks and nutrition will be provided at these support stops. The vehicle will also carry drop-off bags for change of clothing at finish.

Who can Join

This is not a sanctioned event or registered race, it is simply a social fun run for our BEXI members, friends and family. The more the merrier!

COVID-19 Safety Plan

Based on recent guidelines from the NSW Chief Health Officer (14 Sept 2020), we are limited to group sizes of 20 max at outdoor public gatherings. We will therefore be directing participants once they cross the ‘finish line’, to various designated meeting points in the area.

  

 

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!

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.

Top Tips for Embracing Spring

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Goodbye Winter, hello Spring – we’re so excited to see you! The season of new beginnings. Fresh buds bloom, animals awaken and the earth seems to come to life again. As the days get longer and warmer, our motivation levels increase and we start setting our sights on new goals. Get fit, learn to run, train for a marathon, lose weight, etc. Whatever your goal, the time is now.We aptly linked our new Spring term to our favourite mantra:

Our future is created by what we do TODAY, not tomorrow
So to help you get started, we would like to share our top tips for embracing the new season:
  • Decide on a goal that really excites you
  • Write it down so that it become real
  • Tell your friends as they’ll hold you to it
  • Research your options for a trainer/coach to support you
  • Surround yourself with like-minded people
  • Set mini-milestones to keep you focused
  • Celebrate your successes along the way
Yesterday is history, TODAY is a gift, tomorrow is a mystery. If you have a goal in mind, we’d love to support you in making it happen. We’ve packaged an awesome Spring Offer to get you excited for the new term ahead…

SPRING GIFT PACKAGE:
Register for one of our Spring programs and you’ll receive our amazing Spring Gift Package (valued at $150):
– Hypnotherapy CD focusing on ‘Mindset for Runners’ – overcoming barriers to achieve success
– 1:1 Goal-setting coaching session with Debbie Solms (Run Coach)
– 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 ($15 vs $20)
We look forward to supporting you achieve your goal!
Debbie and the Beauty of Exercise Team