We understand that it can be very overwhelming when you want to get fit, but are presented with loads of options. To simplify our programs, we have compiled the following visual image that captures our BEXI journey.
There is never any judgement or ego – just fun, fitness and friendship. We’d love you to come join us!
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.
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~Jump-into-Summer – Week 2
~Jump-into-Summer – Week 3
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.
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.
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.
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
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
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
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.
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).
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.
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. |
It’s light in the mornings, the temps are warmer – a great time to start moving, be active, get energised and head outdoors.
As I was preparing to write this blog post, I googled images for a ‘Mature Woman Runner’. (At 51yrs old, I consider myself mature.) The image above popped up, which got me interested.
Harriette Thompson completed the Rock ‘n’ Roll Half Marathon in San Diego last year, in a time of 3 hours, 54 minutes, 16 seconds. She became the oldest woman to ever finish a half marathon. Harriette was 94yrs old!
This is truly inspirational! To think that at the age of 94yrs, this lady is still making the most of life. Wouldn’t you want to be like Harriette?
Another inspirational story is about our very own run coach, Andrea Drury. Andrea’s fitness career started in her 40’s. Prior to that she was overweight, heavy smoker (20+ cigarettes a day), and never did a day of exercise!
At 40 she ran her first distance of 50 yards for a taxi, and nearly passed out! At which point, her 5yr old son sat in the taxi, looked at her and said, “Mummy you’re fat and you can’t breathe”. That was the start of her health & fitness journey – cigarettes went, exercise began, and feeling great followed.
“Surround yourself with positive people on a similar journey to you, and you will achieve your goals.” Andrea Drury
Our latest learn-to-run program will give you the tools to achieve exactly that! It is aimed at supporting women who are beginners or just getting back into running. Those who want to get active, lose weight and create a new healthy habit – which becomes part of your lifestyle.
Our 5km-FIT learn-to-run program is MORE than just a running program – it is about getting active, getting fit, making friends, building confidence, joining a community and achieving a very special goal. We want to ensure you fall in love with running, so that it becomes a habit and part of your lifestyle.
We are so excited to have the wonderful Andrea Drury lead our 5km-FIT learn-to-run program. Andrea transformed her life (see above) and is passionate to share her journey with you.
“Running is a great way to keep your body fit and healthy but the best thing is, it really helps your mental heath – especially when running with an awesome bunch of supportive, happy people in the BEXI group.” Kate Power
On Tuesday morning I found myself engrossed in a conversation on ABC 702 between Wendy Harmer and Martha Lourey-Bird (Exercise Scientist), discussing family fitness (conversation here.)
So many families are embracing sedentary lifestyles these days – watching TV, playing computer games, glued to their iPhone’s – which is causing heaps of health and social issues.
It was great to hear Martha’s views about the importance involving kids when it comes to choosing activities and how to focus on the positives when it comes to exercise.
For kids/teenagers who are wired to their screens, a great idea is to head to the park and play some touch footie, cricket, soccer, hockey, netball, etc. Or another suggestion, which I thought was awesome, was to get them involved in training for an event with you. Make it a joint challenge – enter a charity event, fun run, parkrun. Not only will this give them a sense of purpose, but the training will stretch over a number of weeks, which will enable them to get into a routine.
Children are great imitators, so give them something great to imitate
The benefits of training as a family are vast – physical health, mental health and also bonding the family. If you have traditionally chosen a sedentary option over the weekend (i.e. watch sport on TV), why not make a small change and try something active – take the dog for a walk, ride your bikes around the lake, meet friends in the park for a walk. Setting positive lifestyle patterns is so important.
Our values at Beauty of Exercise is always FUN! Whatever we do, we make sure to have fun. If it’s getting up in the dark, running up hills, chasing our buddies around the lake – it’s all fun! And the key thing with having fun is to surround yourself with like-minded people to have fun with.
So, the moral of the F-word — always keep it FUN! And remember, your children become what you are… so be what you want them to be.
~ Beauty of Exercise
I have been a runner for many years. It has helped me through many ups and downs. Relationship break-ups, moving countries, losing my job, making friends… and then meeting my gorgeous husband (luckily a runner too!).
Running has given me the opportunity to manage the huge number of stresses in my life and allow me to feel confident about myself. So when I hear of people embracing running as their ‘happy pill’, I truly get it! The psychological benefits far outweigh the physical benefits of running. Which is why so many women are lacing up their trainers and hitting the paths/trails.
With so many mental and physical benefits, let running become YOUR happy pill.
I was never ‘taught’ to run in my early years. In fact, I was a firm believer that you could not change your running style. I was SO wrong! 360 degree turn later, I can now confidently say that running can indeed be taught. Once you have the tools and knowledge, you can embrace proper running technique. And so begins your love affair for running.
What is covered in our 5km-FIT learn-to-run program? |
| – Assumes a low fitness base |
| – Progresses slowly and steadily |
| – Alternates between walking and running |
| – Focuses on correct technique – running style |
| – 7-10-week structured program |
| – Supportive private on-line community |
| – Explore important topics relating to running, i.e. shoes, safety, injuries, more |
Running shows the mind who’s boss.
If you’ve ever thought about running, let this be your sign. We would like to invite you to join us for a FREE taster session to show you the benefits of running. We have had over 100+ women complete our learn-to-run program and who are now running on a regular basis. Some have even gone on to run half-marathons and marathons. This could be you.
~ Debbie Solms | Beauty of Exercise
