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Jump-into-Summer ’20
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?
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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!
Blackmores Sydney Running Festival 2019
We’d love you to join us for our most popular training event on the race calendar! The Blackmores Sydney Running Festival on 15 September 2019. An absolute bucket list event, taking you across Sydney Harbour Bridge and finishing on the steps of the Sydney Opera House.
Regularly voted as one of the most scenic running events in the world, we have the absolute pleasure of calling this our ‘home’ run. This year we are thrilled to be offering face-to-face training programs across all distances – Marathon, Half-Marathon and Bridge Run 10km.
About our Programs
Our programs are always built on the foundation of having FUN!
Each program starts with building a solid foundation, we then incorporate strength, speed and endurance into the mix. Our goal is to ensure you progress gradually and consistently, building strength and fitness, so that you achieve your race goal in peak physical and mental form.
We train together as a team, as this offers encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies. Training programs are prepared in periodised blocks and provided via Training Peaks. This allows us to structure individual plans that best suits your needs and goals, as well as giving us the feedback and analysis tools we need.
Run training consists of 3 x weekly group training sessions, which take place at Collaroy/Northern Beaches. We mix up our long runs to keep things fresh and fun! There is an additional strength & conditioning session which we recommend to build muscle strength, power and endurance.
Race Distance |
Program |
Training Starts |
| Marathon 42.2km | 16 weeks | 20 May 2019 |
| Half-Marathon 21.1km | 12 weeks | 17 June 2019 |
| Bridge Run 10km | 8-weeks | 15 July 2019 |
Recommended Weekly Training Schedule
- Mon: Strength Training* – to build muscle strength and to protect your joints from injury (*part of Gold Membership package)
- Tue: Run Intervals – to develop aerobic capacity, speed, strength & stamina on the run
- Thu: Run Intervals/Tempo – to develop aerobic capacity, speed, strength & stamina on the run
- Sat: Long Run – to build running endurance, strength & stamina
What is included?
- Online periodised training program based on your race distance (8-16 weeks)
- Wide range of face-to-face coached sessions – running, strength, group classes, etc.
- 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
- Glass of bubbles at the finish!
What is excluded?
- Race entry fee
- BEXI technical race singlet
- Post-race Breakfast
Program Prerequisites
We are committed to supporting and encouraging all to participate in our programs, whilst keeping the health and safety of its members a priority. Please view our program prerequisites to determine which program is right for you.
About our Coaches
Our qualified coaches bring a vast level of experience in the sport of endurance running and strength & conditioning. Between them, they have completed ultra-marathons, marathons, half-marathons, trail marathons and much more.
Your Investment Options
- GOLD Membership – Unlimited weekly group training sessions (incl. strength, yoga, group classes, +) – $50 p/wk
- Marathon – 3-weekly group run sessions, online training program – $42 p/wk (16-weeks)
- Half-Marathon – 3-weekly group run sessions, online training program – $42 p/wk (12-weeks)
- Bridge Run 10km – 3-weekly group run sessions, online training program – $42 p/wk (8-weeks)
| BONUS! Sign up to the marathon or half-marathon program and we will ‘gift’ your partner our 10km online program. |
Orange Running Festival: 3 March 2019
Join us for a wonderful weekend away in the renowned food and wine region of Orange. Enjoy the stunning autumnal colours and cool climate as we take part in the Orange Running Festival – a scenic, fast, undulating run course.
The 2019 Orange Running Festival offers a fabulous event catering for all ages and abilities – from the 2km dash for kids, to the marathon distance for the more experienced runner. The country atmosphere from the friendly local community, makes this event very inviting and super-friendly. We love it!
About the Program
Our 11-week program focuses on the Half-Marathon distance, commencing Mon 10 Dec 2018. You will receive an online periodised training program via Training Peaks, which will be updated on a weekly basis. This will enable us to provide individual plans that best suits your needs and goals. We train together as a team, as this offers encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies. Starting with building a solid foundation, we then incorporate strength, speed and endurance training into the mix. Our goal is to ensure you are at the start line in peak form, ready to achieve your personal goal.
New this year! You choose the number of weekly coached sessions you would like to attend – based on your availability. From interval sessions, tempo training, long runs, strength & conditioning, pilates, yoga and much more. As a recommendation, we encourage you to attend a minimum of 3 x coached weekly runs sessions – as this will keep you focused, injury free and progress your cardio fitness. You can then choose any additional coached sessions to complement your run training.
Recommended Weekly Training Schedule
- Mon: Strength – to build muscle strength and to protect your joints from injury
- Tue: Run Intervals – to develop aerobic capacity, speed, strength & stamina on the run
- Wed: Foundation run (own training) – to develop aerobic capacity, enduring and running efficiency
- Thu: Run Tempo – to develop aerobic capacity, speed, strength & stamina on the run
- Sat: Long Run – to build running endurance, strength & stamina
Choose additional coached training sessions based on your availability.
What is included?
- 11-week online periodised training program
- Wide range of face-to-face coached 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?
About our Coaches
Our qualified coaches bring a vast level of experience in the sport of endurance running. Between them, they have completed ultra-marathons, marathons, half-marathons, trail marathons and much more.
Your Investment Options
Our GOLD Membership of $50 per week will give you access to all the above, plus additional unlimited weekly group training.
Alternatively, our Race-FIT Membership of $42 per week total ($462) will give you access to 3-weekly run sessions (Tues, Thurs & Sat) across the 11-week program.
View our full list of membership package options.
Save the date – training starts Mon 10 Dec 2018
Term 4 Summer Bundles
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
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Spring Wellness Program
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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. |
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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. |
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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.
Ironman Sunshine Coast 70.3 – 26 Aug 2018
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)
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| 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.
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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?
- Pool swim squad training – you are encouraged to join your own local swim squad
- Additional outdoor swim sessions – you are encouraged to join Shelly Swim Club for a weekly outdoor swim
- Additional outdoor bike rides – you are encouraged to join Northern Suburbs Triathlon Club (NSTC) on Sat 6.30am
- Race entry fee
- BEXI Tri-Suit (optional) – orders must be placed by Fri 22 June 2018
Investment Options
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“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)
Gold Coast Airport Marathon 1-2 July 2017
There is something very special about the Gold Coast Airport Marathon – the time of year (fabulous winter!), the course following the vast beaches, the awesome atmosphere, the support – and not to mention the field of international runners wearing funky dress-ups!
Endurance Programs |
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| Race Distance | Training Program | Training Starts |
| Marathon 42.2km | 16 weeks | 11 March 2017 |
| Half-Marathon 21.1km | 12 weeks | 08 April 2017 |
| ’10km-Self-Love’ Program | 10-weeks | 29 April 2017 |
Training
Our programs are built around 3 x weekly coached training sessions focusing on speed, strength and endurance. We train together as a team, as this offers encouragement, motivation, accountability for showing up and a great sense of camaraderie between fellow running buddies. Training programs are prepared in periodised blocks and provided via Training Peaks. This allows us to provide individual plans that best suits your needs and goals, as well as giving us the feedback and analysis tools we need. Our aim is to progresses you gradually, so that you train safely and without injury.
NEW! In addition to our marathon and half-marathon programs, we are super-excited about launching our ’10km-Self-Love’ program:
| ♥ ’10km-Self-Love’ Program |
| Our 10km ‘Self-Love’ Program is all about fun and participation. It is about nourishing our body, minds and soul – to provide a sense of peace and calm in a busy world. Our 10-week program includes 3 x weekly coached sessions – run, strength & yoga. We train together as a supportive team, with the goal of having fun while nourishing ourselves. Race weekend will include guided meditation, nourishing yoga practices and of course our 10km ‘fun’ run. Our program starts on Sat 29 April 2017. |
What is included?
- Periodised training plan based on your race distance
- 3 x weekly face-to-face coached group session – speed, strength & endurance training (‘10km self-love’ program different)
- Analysis and feedback on training data
- Goal setting
- Mental skills and strategies
- Race nutrition and recovery
- Race tactics and guidance
- Weekend program logistics (full program on Sat 1 & Sun 2 July 2017)
- Participation in the ‘Self-Love’ Retreat
- Restorative Yoga
- Guided Meditation
- Refreshing Herbal Teas
- Swim, Sauna & Steam
- Foot Salt Scrub
- Relaxation (bring a good book!)
- Special BEXI ‘Self-Love’ Essential Oil Blend ❤️
- Motivational support
- Access to private online forum
- Membership of a supportive, like-minded community
- FREE BEXI cotton singlet
What is excluded?
- Race entry fee
- Travel, accommodation and meals
- BEXI technical race singlet
OPTIONAL EXTRA! Strength-FIT Program |
| Advance your training with our new weekly Strength-FIT program. Focused 100% on strengthening muscles and joints, our goal is to improve your performance and decrease injury risk. We target flexibility, balance, mobility, core and functional strength. Our 10-week program includes regular biomechanical check-ups to assess your body alignment; range of motion and functional muscle strength. Highly recommend this program to complement your training. $150 for 10-week program – in conjuction with Race-FIT program (or $200 as standalone program). |
What is Investment? |
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| Program | Investment | + Extra Strength-FIT $150 |
| 42km Race-FIT | $420 (3 x $145 /pm) | $570 (4 x $145 p/m) |
| 21km Race-FIT | $360 (3 x $125 /pm) | $510 (3 x $175 p/m) |
| 10km ‘Self-Love’ Program | $450 (3 x $155 /pm) | Inclusive |
Both our Marathon & Half-Marathon programs will be included in the ‘Self-Love’ Weekend Retreat.
♥ Join us for a weekend of fun & participation in the Gold Coast – register today! |
A Big YES!
I recently overhead an advert on TV that really caught my attention. It was about pursuing our dreams and the journey to achieve them.
The key message was about making sacrifices to achieve what we really want in life.
A big YES is built on a lot of NO’s
Pursuing a dream takes an incredible amount of energy and enthusiasm. So where do we get that energy? By making sacrifices. In order to stay motivated, to stay on the path of realising our dreams, we need to be willing to make little sacrifices.
Below are 5-tips to build towards that big YES:
- Time management – use your 24hrs wisely, prioritize the important tasks, learn to say ‘no’.
- Instability – we all like a smooth ride, but life is a rollercoaster of ups and downs. Ride it – embrace the challenges, they make you stronger.
- Personal Life – work out ways to manage your relationships and friendships. Again, learn to say ‘no’ – you can’t please everyone and sabotage your own goals.
- Immediate Desires – choosing the easy option is often the temptation, but we have the choice between our immediate desires and those that will propel our dreams forward. Stay true to what is most important to you.
- Sleep – we all love a few extra hours of sleep (especially when the alarm goes off), but there’s an awesome rewarding feeling when you accomplish what you set out to do — making the lack of a ‘lie-in’ always worth it.
We make these sacrifices as we know they are a short-term and there is an end-goal in mind. We stay focused, we stay committed and we stay true to our goal. And in the end, we reap the reward of achieving our goal. All the sacrifices become worthwhile.
We achieve our dream!
The first thing when starting to RUN
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!
City2Surf 2016
Join us for the WORLD’s largest fun run – the City2Surf 2016. The legendary 14km race starts in Hyde Park, passes through the beautiful Eastern Suburbs of Sydney, and finishes at the world famous Bondi Beach. A must for your race calendar – Sunday 14 August 2016!
Training
Our 10-week training program, starting on Sat 4 June, is open to all abilities with the aim of getting fit, strong and ready to conquer Heartbreak Hill.
Each program is based on 3 x quality runs per week – these sessions are targeted to suit the whole group:
| Tuesday 06:00-07:00am Low intensity base run to build a solid cardio fitness base. |
| Thursday 06:00-07:00am Mixture of strength and power intervals, incorporating hills – to build speed and power. |
| Saturday 10:00-11:00am Endurance run, focusing on building up the distance so that we can comfortably complete the 14km course. |
What is included?
- Periodised 10-week training plan based on achieving your 14km distance
- Individual training program delivered via Training Peaks
- Face-to-face coached group session for three quality runs (speed, strength and endurance)
- Analysis and feedback on training data
- Goal setting
- Mental skills and strategies
- Race nutrition and recovery
- Race tactics and guidance
- Race weekend logistics
- Motivational support
- Access to private Facebook page
- Membership of a like-minded Community
- Discounted BEXI race singlet
What is cost of the training program?
- 14km Race-FIT Package – 2 x $150 ($300)
What is excluded?
- Race entry fee
- Travel & logistics
Be part of this iconic race – register to train with us today!