Fresh Air Coogee June 2013

7/28/2019 Fresh Air Coogee June 2013

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Directors DeskStep up your training this Winter!

Hello Members, family and friends,

As winter approaches dont shy away from the greatoutdoors as there are so many benefits to be gained fromtraining outdoors in the cooler weather. To mention just afew, you have to keep moving to stay warm and hence yourbody expends a lot more energy during your trainingsession and your metabolism stays higher for longer post

session. The key is to make sure that you dont rug up likea bear but rather wear layers you can peel off and put onagain during the cool down phase. Being outdoors in thesun and fresh air keeps your mind sharp, reducesdepression and helps with your bodys production ofVitamin D. It is energising and invigorating and producesendorphins which elevates your mood and makes you feelhappy. My top 3 tips for winter training:

1. Show up and train hard2. Boost your nutritional plan with a Metabolic

Jumpstart3. Ensure you take your supplements (fish oil and

glucosamine especially)

So get out there this winter and enjoy!

The Step into Life Franchise group has been working on anexciting new bit of IT recently which will open up a wholenew range of possibilities for Step into Life members weare planning an online log in for members and the ability totrack your progress; online performance calculators; onlinepayment options; online newsletters and handy tips andmany more. This has been a huge project for Step into Lifeand I am ecstatic that it is finally coming to fruition. We alsohave some really exciting enhancements to your

membership with Step into Life such as an unlimitedsession membership option and a new and enhancedmissed session policy stay tuned for information fromyour Trainer in the coming months.

Train hard and reap the rewards.

RegardsLarry Cohen, [email protected]

Step into Life CoogePhone: 0409 928 417Email: [email protected]

June 2013, Issue 81

June TimetableMon

6.15am

cardiomax

9.15am

cardiomax

6.30pm

boxkick

Tue

6.30pm

cardiomax

Wed6:15am

toneup

9.15am*

coreball

6.30pm

toneup

Thur

6.30pm

boxkick

Fri6.15am

boxkick

9.15am*

boxkick

Sat

7.00am

boxkick 8.15am

toneup

Sun8.15am

achievitStarts June 2nd!

Winter achievit Running training: Fall in love withrunning this Winter, want to improve your form, or maybeyour training for the City to Surf, either way, Id love you tojoin our running package starts June 2

nd

Amazing offer for new intros: June is often a quietmonth for new members, so were promoting this specialdeal (Australia wide). Your friends and family, work matesand neighbours can try unlimited sessions for just $49.This is an offer they can do OR one week free. The personto refer the most new members will get 1 month free!

June 10th

Queens Birthday Holiday We will be holdingjust one session at 9.15am a circuit class join us!

Pip Davis with the 15kgs shes lost since March
mailto:[email protected]:[email protected]:[email protected]


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Saturday toneup join us!

Merchandise

Vista Jacket(Mens & Womens)

$57.50

Blitz Polo(Womens)

$44.00

Boxing Gloves(Fingerless)

$25.00

CLEARANCE:Spandex Tights - Womens

$44.00

EventsWhat is happening? Id love to join in!Coming this year

July 7th Gold Coast Marathon 11th August City to Surf 22nd September Running festivial September SIL Coogee 4thBday Party 27th October Maroubra Fun Run November SIL Coogee Xmas Party!


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New Members Welcome! Aliza Carr Dara Cassidy Janelle Sherwood

Member BirthdaysHappy Birthday!

11th June Rochelle Leivenzon

30th June Sarah Chambers

Member ProfileWho is Faye Butcher?

Where were you born?East Sussex, UK

What is your current profession?Primary School Teacher.Currently teaching Stage 3 (10-12 year olds)

What sports have you been involved with

during your life/best achievement?I have been involved in many sports. In my school years I neverstopped. I main sports I played in were Netball, Hockey, Volleybaland Tennis.I actually played for the Under 19 South East England Volleyballteam - but i think it was mainly because we were the only teamthat turn up! Still sounds good! haha.

Since school I have played for ladies netball teams quitesporadically and continued social tennis.

My best achievement for me would be completely a half Marathon- I'm really no runner!

What is your favourite Step into Life session?I'm loving them all! They all have their favourite elements tothem but i love training on the soft sand.

What is your favourite naughty treat whenyour trainers arent looking?Gotta be wine and chocolate -d'oh!

What are your top 3 goals you would like toachieve?Increase my general fitness and well being, lose weight and i mayeven aim to do my second half marathon in September.

What goals have you achieved at Step intoLife so far?In only three weeks of going to Step into Life I feel far moreenergetic and can feel my fitness really improving. I can feel thebenefits in my body.

Training ClubAchieving your goals at Step into Life

How close are you to your next TrainingClub milestone?

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions weadd Training Points to your Training Clubtally (you can see your total on yourfortnightly performance report).

Points gained are a measure of your

commitment to your training.

Ask your Trainer to help you set sometime lines for your goals.

Awards achieved in - May200 points Gail Matthews


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Examples of eccentric muscle contractions include goingdown stairs, running downhill, lowering weights and thedownward motion of squats and push-ups. In addition to

small muscle tears there can be associated swelling in amuscle which may contribute to soreness.

What Is the Best Treatment for Muscle Soreness AfterExercise?

There is no one simple way to treat delayed onset musclesoreness. In fact, there has been an ongoing debate aboutboth the cause and treatment of DOMS. In the past, gentlestretching was one of the recommended ways to reduceexercise related muscle soreness, but a study by Australianresearchers published in 2007 found that stretching is noteffective in avoiding muscle soreness. So does anything

work to reduce delayed-onset muscle soreness? Nothing isproven 100 percent effective, and although some peoplehave found the following advice helpful, it's best to try a fewthings to see what works for you. Ultimately, best advice fortreating DOMS is to prevent it in the first place.

Tips to Help Prevent Muscle Soreness After Exercise

While you may not be able to prevent muscle sorenessentirely, you may reduce the intensity and duration ofmuscles soreness if you follow a few exerciserecommendations:

Progress Slowly: The most important preventionmethod is to gradually increase your exercise time andintensity. See the 10 percent rule if you need someexercise progression guidelines.

Warm Up thoroughly before activity and cool downcompletely afterward.

Cool Down with gentle stretching after exercise.

Follow the Ten Percent Rule: When beginning a newactivity start gradually and build up your time andintensity no more than ten percent per week.

Avoid making sudden major changes in the type of

exercise you do.

Avoid making sudden major changes in the amount oftime that you exercise.

Certain muscle pain or soreness can be a sign of a seriousinjury. If your muscle soreness does not get better within a

week consult your physician.

Johns CornerMuscle Pain and

Soreness After Exercise

Delayed onset muscle soreness (DOMS) describes aphenomenon of muscle pain, muscle soreness or musclestiffness that occurs in the day or two after exercise. Thismuscle soreness is most frequently felt when you begin anew exercise program, change your exercise routine, ordramatically increase the duration or intensity of yourexercise routine.

Although it can be alarming for new exercisers, delayed

onset muscle soreness is a normal response to unusualexertion and is part of an adaptation process that leads togreater stamina and strength as the muscles recover andbuild hypertrophy.

This sort of muscle pain is not the same as the muscle painor fatigue you experience during exercise. Delayedsoreness is also unlike the acute, sudden and sharp pain ofan injury such as a muscle strains or sprain that occursduring activity and often causes swelling or bruising. Thedelayed muscle soreness of DOMS is generally at its worstwithin the first 2 days following a new, intense activity andslowly subsides over the next few days.

What Causes Muscle Soreness After Exercise?Delayed onset muscle soreness is thought to be a result ofmicroscopic tearing of the muscle fibres. The amount oftearing (and soreness) depends on how hard and how longyou exercise and what type of exercise you do. Anymovement you aren't used to can lead to DOMS, buteccentric muscle contractions (movements that causemuscle to forcefully contract while it lengthens) seem tocause the most soreness.


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6. Add more protein: Add lean protein, such as fat-freeham or chicken breast to your lunchtime salads or

sandwiches to fill you up and help avoid the mid-afternoon munchies.

7. Add spices: If your main meals are a little bland, addflavour with herbs, spices and condiments. This cansatisfy your taste buds sooner and help you limit yourportion sizes.

8. Have smaller serves: Eating on smaller plates cancreate the illusion that youre eating more. If yourethinking about seconds, ask yourself whether youreally need another serve.

9. Listen to your body:Pay attention to your bodyshunger signals. Before you eat, stop and ask yourselfthese questions: Am I really hungry? What do I reallyfeel like eating? Would something healthier satisfyme?

10. Stay active: When people quit sport or an exerciseroutine, but continue to eat to fuel their past activitylevel, weight creeps on. Maintaining some activityhelps your hypothalamus down-regulate your appetiteand balance your energy requirements.

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

10 feel-fullfundamentals

1. Eat and drink slowly: Slow down feeding to giveyourself a chance to feel full. Researchers at theUniversity of Florida found that brain activity in thehypothalamus (the appetite regulation centre)peaked ten minutes after ingestion and was thebrains signal that food had been eaten. Thebottom line here take at least ten minutes to eat.

2. Soup and salad: Low-fat soups and salads offer

large portions with little calories. Start you mealwith soup or salad and you are more likely to feelfuller faster.

3. Drink more water: Drinking water before or withmeals can help your stomach reach capacity morequickly. If you get the munchies between meals,grab your water bottle as a first line of defence.

4. Chew more: Foods that require more chewing willslow your feeding and take longer to digest. Leanmeats, wholegrain pretzels and high-fibre cerealswill give your jaws a workout too.

5. Go for whole grains: High-fibre foods add bulk toyour diet and slow digestion. Try wholegrain orwholemeal versions of bread, breakfast cereals,pasta and rice.


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Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete metabolically matched diet plan, report &program.

For only $79.95 you will receive:

Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets,

fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides,

weekly checklists, faqs and discussion posts

Enhance your results with yourFREE MJ Plus + program

(worth $120 per year) when you sign up through a Stepinto Life trainer for the duration of your membership, andreceive:

Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foods MJ Exchanges

For more information talk to your trainer.

At Last - Guilt Free Eating!

Healthy Recipe

Pumpkin, Leek & Spinach QuicheServes: 4 Prep: 10 mins Cooking: 45 mins

Ingredients800g pumpkin, peeled, cut into 2cm cubesVegetable oil spray1 leek white part only, halved lengthways, thinly-sliced across2 garlic cloves150g baby spinach leaves4 eggs, plus 2 extra egg whites cup skim milk80g low-fat ricotta cheese

Method1. Preheat oven to 200 degrees. Line a large baking tray with

non-stick baking paper. Place the pumpkin on the tray, spraylightly with vegetable oil spray and bake for 25 minutes.

2. Heat a large non-stick frying pan over medium heat. Spraylightly with the vegetable oil spray and add the leek. Stir untilsoft (approx. 5 minutes). Add the garlic and cook for anotherminute, then add the baby spinach and cook until it just wilts(approx. 2 minutes)

3. Line at 30cm x 15cm slab pan with non-stick baking paper.Spread the pumpkin and the leek mixture over the base.

4. Whisk together the eggs, egg whites and milk in a jug. Pourthe egg over the pumpkin and leek mixture. Spoon the ricotta

over the mixture evenly.5. Bake for 20 minutes or until golden. Serve with a mixed salad.

Exchanges per serve

3 0.25 0.5 1 0.5

Nutrients per serve

915kJ (219 cals), 17.6g Protein, 8.6g Fat, 3.6g Saturated Fat, 15.5g

Carbs, 4.5g Sugars, 4.3g Fibre, 163mg Sodium


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Many of our members, including some of the Step into LifeWest Pennant Hills team pictured here, participated in theMothers Day Classic for a great cause in May. Go team!

Step into Life Kellyville recently celebrate their 5 Birthday witha party and this yummy cake for members. 5 years and going

strong Many happy returns, Kellyville!

Team Step into Life Fulham Gardens were another of ourmany teams around the country in the Mothers Day Classic! Step into Life Runaway Bay members ran the Mothers Dayclassic for one of their longstanding members and training

buddies who was recently diagnosed with breast cancer. Theywon largest fitness team in the event and all ran with their team

mate Christinas name on their back amazing!


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Step into Life Berwick taking a dip at an endurit session! They train just as fierce as they look too!

Check out Nola from Step into Life Bassendean rocking herStep into Life event singlet during a Mission Rehearsal

Exercise (MRE) for soldiers going to Afghanistan!Incredible Step into Life South Perth member, Guy Holmes, dida the 100km Chairmans Trek across the Arctic to the North Poleto raise money for HeartKids WA! Amazing achievement, Guy

and all for such a fantastic cause too!


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Members BenefitsDiscounts & Offers

See your trainer to learn about the full range of Memberbenefits available to you.

Due to customer demand we have Franchiseterritories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitness thatwould love to run a Fitness Franchise, please let them know

about this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.

Contact your state office on1300 134 136 for more information.

Franchise Directory

To find your nearest location please visit our website -http://www.stepintolife.com.au/locations/australia/

Follow us on -

Refer a friend and well give youanything you want!

At Step into Life we value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

For each friend who joins as a result of your referral to anyStep into Life Franchise nationally, you will receive a Stepinto Life Any Store Gift Card to the value of $25.

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store whichhas EFTPOS facilities.
http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/

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Fresh Air Coogee June 2013