Step into Life Keysborough January 2014 Newsletter

8/13/2019 Step into Life Keysborough January 2014 Newsletter

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Directors DeskPlank hold

Dear members, family and friends,

Happy New Year and all the best to you for 2014!

Did you know that holding a plank for a long period of timemay not actually add to your core strength? Some researchindicates that holding a plank for longer than two minutes ismore of a test of your ability to withstand discomfort than a testof your core strength.

Holding the plank for five or seven or ten minutes, even thoughlittle extra benefit may be gained by your core is a lot like manyother things we do in life. Have you set some New Yearsresolutions? Do they include some resolutions that you haveheld onto and have repeated for many years? Do you have lifehabits that make you hold onto things for long periods of timewith little benefit?

This new-year I would encourage you to add more variety toyour training, add some more short team, measurable andachievable goals, do things to an adequate level that addbenefit to your fitness and health goals and remember a little isalways better than none!

Step into Life Franchises all now offer an unlimited trainingoption called 3 unlimited. Basically, you only pay for 3sessions per week, however you can attend as many sessionsper week (unlimited) as you wish! The 3 unlimitedmembership is $1 or $2 more per session than the normal 3training sessions per week rate, but you can attend as often asyou wish and it allows you to add maximum variety to yourtraining.

The new and improved missed session policy now allows youto make up sessions you missed in a month by the end of thenext calendar month. Example: If you miss sessions inJanuary you have until the end of February to make them up.

In 2014 and when holding the plank, keep your form absolutelyperfectly, aim for quality over quantity, add variety andconsistency for maximum results.

Train hard and all the best,

Regards

Larry CohenFounder and Director

Step into LifePhone: 0423 852 262Email: [email protected]

January 2014, Issue 88

Local News

We had great weather, great company & great food at ourend of year get together. Thanks everyone!

We are now into the 10thyear of Step into Life

Keysborough! WOW! On the 15thof Feb we are having ourcelebration to mark thisplease keep this day free &listen out for details at your sessions

Our first endurit of 2014 is done & dusted! Get in quick tosign up for the rest!

We would like togive a big

congratulationsto the new Mr &

Mrs Nisbet (Andy& Kel). They hada beautiful New

Years EveWedding & bothlooked amazing!


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Comic ReliefTimetable Changes!

Merchandise

Racerback Training Top$29.95

Active Cargo Pants$59.95

Towel$10.00

Dont have your ownResistance Band or Fitness Ball?

JANUARYtoneupTMSessions are WEIGHTS

FEBRUARYtoneupTMSessions are BANDS

MARCHtoneupTMSessions are FITBALL

Please note the changes in the rotation are Monthlyitballs5cm Blue or Green $50.

50

5cm Blue or Green $59.00

5cm Blue or Green $65.00

Resistance BandsGreen (Light) $30.00Red (Medium) $32.00

Blue (Hard) $37.00

Youll need them for Dont have your ownboxing gloves?

Youll need them for

Available in S, M or L for $25 inStandard or Fingerless

EventsWhat is happening? Idlove to join in!

January 26th

Australia Day FestivalCome down & visit us

February 15th

Keysies 10

thYear

Celebration!


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Member BirthdaysHappy Birthday!

2ndGlenn Lee3rdBelinda Di Pietro13thMaria Zagarelos

17thTaniae Wong18thRoshelle Cerveira

25thJohn Acciarito29thJose Fonda

Member ProfileWho is?

Linh Pham

Questions

Where were you born?Viet Nam

What is your favourite Step into Life session? Can't

believe I am saying this but it's Cardiomax - especially

road run as I get to clear my head

What goals have you achieved at Step into Life so

far? Did Bootcamp!!!!!

What is your current profession?QC Officer

What sports have you been involved with during

your life/best achievement? Badminton -

recreational only

What is your favourite naughty treat when your

trainers arent looking? Chocolate and Chips

What are your top goals you would like to

achieve?Continuing to improve my fitness and

hopefully able to do 5km run non-stop

Training ClubAchieving your goals at Step into Life

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions we addTraining Points to your Training Club tally(totals available on your fortnightly progressreport).

Points gained are a measure of yourcommitment to your training.

How close are you to your next Training Clubmilestone?

Ask your Trainer to help you set some timelines for your goals.

Awards achieved in December200 points

Di SaldanhaMeagan Seach500 points

Janay RuataraAaron EdwardsJess Field1000 points

Jayne Kareroa1500 points

Katrina ArmstrongKevin Phoa2000 points

Alun RobertsRimas KareroaAngela Hatzis

Linh has beena member

sinceSeptember

2012


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Roll onGrab a pair of rollerblades and some protective gearand find a smooth path! Many urban and suburban

areas offer great surfaces and paths for rollerblading.Its a fantastic activity for the whole family, and thefitness youve gained from training with Step into Lifewill mean you can keep up with the kids! If you dont feellike investing in a pair of rollerblades for the long term,check Google to see where you can hire a pair from toget rolling with.

Be a bikieBe a bikiebut not the Harley Davidson kind! Riding abicycle is a skill that most people develop when theyre kids,but do nothing with when theyreolder. A bike is a healthierand cheaper alternative to a car for when you need to head

down to the shops to buy some milk, but also a fun way toexplore parks, paths and roads that you wouldnt have timeto while being active on foot. Pack a picnic, grab a friend,and ride your bike to a picturesque place for some lunch! Forbonus points, find some hills to ride up and down and raiseyour heart rate with.

Salute the sunOn those warmer days when you know the temperature isgoing to be unbearably hot later on, rise early and stretch outwith some yoga. This energising way to start your day willensure you beat the heat while staying active! Its also agood idea to chat to your Trainer about attending an earlymorning session when available on warmer summer days sothat the heat doesnt tire you out too much at an eveningsession. Dont forget to stay hydrated too!

Game and matchSlot some cardio into your day with tennisfind a friend or3, hire a tennis court and host your own Australian Open.Pack a picnic to cool off with some fresh sandwiches andicey cold drinks from an esky when youre done!

Run in the rainCool off with a run in the rain. The summer heat doesntalways make running seem like the easiest of activities,so why not check the forecast and schedule your run forout in the rain? Wed recommend taking appropriateprecautions against severe weather thoughuse yourcommon sense and avoid running during a storm whereyou could fall victim to falling debris due to wind,lightning strikes, or flash flooding.

Training TipsYour most activesummer yet!

Summers the perfect time to get outside and make the mostof your local outdoor spaces. Whether youre in the city andsuburbs, by the beach, or in the bush, there are ampleopportunities all around you to make the most of each warmday and avoid becoming a summer sloth. You may alreadybe planning to train with your local Step into Life a few timesa week over the summer, but today were going to look atwhat you can do to get outdoors and moving in betweensessions to maximise your physical activity levels andenergise yourself.

Use your lunch breakStuck at work on those warm summer days? Dontdwell at your desk at lunch timehead outside into thebig wide world! Take a stroll after youve eaten yourlunchyoull find this brief bit of physical activity leavesyou feeling wonderfully refreshed and with renewedenergy to tackle the challenges of the afternoon onceyoure back in the office.


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3. Soup it upHomemade soup stacked with free vegetables is a great wayto up your daily vegetables and keep the calories down. Thiswill also help you feel full and might save you from snackingon something you shouldnt.

4. Grate itIf you dont really like veggies or are simply struggling with theamount, try grating them and adding them to mince dishes likespaghetti bolognaise. This will reduce the amount of meat youare eating and increase the vegetables, all without evennoticing.

5. Go VegoGrab yourself a vegetarian cookbook and give some recipes a

try. Not only will it increase your veggie intake it helps expandyour recipe collection.

6. Make Mega SandwichesInstead of just adding one lettuce leaf and a slice of tomato,top your sandwiches with freshly grated carrot, beetroot,cucumber, so high that its hard to close.

7. SticksChop up some sticks of celery, carrot and carrots to dip withsome homemade hummus or babaganoush to create an allveggie snack. What could be better?

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

Boost your veggieintake in 2014

Increasing your vegetable intake is a fantastic New Yearsresolution. Vegetables are high in fibre to help keep yourtummy fuller for longer and your bowels regular. They arestacked with vitamins and minerals to nourish your body,and loaded with antioxidants to help reduce cellularinflammation that damages your metabolism. Sometimesits difficult to reach your Vegetable Targets so we haveput together some ways to help you along:

1. Make breakfast omelettesAdd in lots of vegetables like mushrooms, capsicum &onion.

2. Top your toastRather than having just a spread or cheese on toast addin sliced tomato, mushrooms, capsicum or even thinlysliced roasted vegetables.


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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 $79.95you 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 your FREEMJ Plus + program(worth $120 per year) when you sign up through a Step

into Life trainer for the duration of your membership, andreceive:

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

For more information talk to your trainer.

At Last - Guilt Free Eating!

Healthy Recipe

Prawn, baby spinach & walnut saladServes:2 Prep: 15 mins Cooking: 5 mins

Ingredients200g medium uncooked (green) prawns,peeled and deveined 2 cups rocket1 cup baby spinachSmall handful of cherry tomatoes4 small balls of bocconcini, drained, sliced2 tbsp walnuts, roughly chopped

Dressing1 tbsp olive oilJuice of half a lemon tsp Dijon mustardFreshly-ground blackpepper

Method

1. Place rocket, baby spinach, cherry tomatoes and bocconcini ina bowl.

2. Heat a grill plate to medium-high and spray with vegetable oilspray. Cook prawns for a couple of minutes until they turnpink.

3. Combine dressing in a screw-top jar and shake to mix well.4. Top leaves with cooked prawns, scatter walnuts over the top

and drizzle the dressing over the salad.

Exchanges per serve*

2 0.5 1.75 0.5Nutr ients per serve*Without dressing:992kJ (237 cals), 28.8g Protein, 11.8g Fat, 3.5g Saturated Fat,2.8g Carbs, 2.3g Sugars, 2.3g Fibre, 455mg Sodium

Dressing:350kJ (84 cals), 0g Protein, 9.1g Fat, 1.3g Saturated Fat,0.3g Carbs, 0.3g Sugars, 0g Fibre, 0.4mg SodiumFibre, 0.4mg Sodium


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Catherine and Garry from Step into Life Albury got tropicalon their Hawaiian Honeymoon in November.

Heather had no trouble heading up and down the Great Wall ofChina after her training at Step into Life Forest Lake

Cathy from Step into Life Newcastle was thrilled to betackling one of her big goals in Tasmania!

The Fulham Gardens crew are all smiles after a huge enduritsession. Great work, team!


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Aaron Edwards

First Session 11thAugust 2006

Total # of sessions - 104

Fitness assessments6

endurit bootcamps7

1teaser 4 - recruits

2marines

Keysie Competition 2007 & 2009

Kat Armstrong

First Session 24thJuly 2010



endurit bootcamps53

11teasers 6recruits

12marines 11navy seals

13commandos

2 achievit running packages

Keysie Competition 2011 & 2012

*Nominee for Member of the Year

2012

*Super Achiever 2012

*Medal of Valor 2012 & 2013

Di Saldanha

First Session 6thJune 2013



endurit bootcamps4

1teaser 1recruits


Keysie Competition 2013

Janay Ruatara

First Session 12thFebruary 2013


Fitness assessments4endurit bootcamps8

3teasers 2recruits


1 achievit running package

Biggest Loser 2013 4thplace (15% loss)

Rimas Kareroa

First Session 26th

August 2010



endurit bootcamps34

6teasers 2recruits


8 - commandos


Keysie Competitions 2010, 2012

Jess Field

First Session 20thMarch 2012


Fitness assessments4endurit bootcamps9

3teasers 2recruits



Kevin Phoa

First Session 5thMay 2011



endurit bootcamps58

11teasers 10recruits


11 - commandos


*Rookie of the Year nominee 2012

*Member of the Year 2013

Angela Hatzis

First Session 5thJanuary 2010



endurit bootcamps54

9teasers 8recruits


10 - commandos

Keysie Competitions 2010, 2012 &

2013

*2013 Member of the Yr Nominee

Meagan Seach

First Session 21stSeptember 2013



endurit bootcamps5

1teaser 1recruits



Jayne Kareroa

First Session 11thApril 2012



endurit bootcamps27

7teasers 4recruits


3 - Commandos


*Rookie of the Year 2013

*Medal of Valor 2013

Alun Roberts

First Session 18thMarch 2010



endurit bootcamps35

7teasers 7recruits




*2013 Member of the Yr Nominee

*2013 Super Achiever Award


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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 knowabout 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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Step into Life Keysborough January 2014 Newsletter