Step into Life Berwick

Phone: 0402 076 913 Email: berwick@stepintolife.com

January 2014, Issue 88

Directors Desk
Plank 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 time may not actually add to your core strength? Some research indicates that holding a plank for longer than two minutes is more of a test of your ability to withstand discomfort than a test of your core strength. Holding the plank for five or seven or ten minutes, even though little extra benefit may be gained by your core is a lot like many other things we do in life. Have you set some New Years resolutions? Do they include some resolutions that you have held onto and have repeated for many years? Do you have life habits that make you hold onto things for long periods of time with little benefit? This new-year I would encourage you to add more variety to your training, add some more short term, measurable and achievable goals, do things to an adequate level that add benefit to your fitness and health goals and remember a little is always better than none! Step into Life Franchises all now offer an unlimited training option called 3 unlimited. Basically, you only pay for 3 sessions per week, however you can attend as many sessions per week (unlimited) as you wish! The 3 unlimited membership is $1 or $2 more per session than the normal 3 training sessions per week rate, but you can attend as often as you wish and it allows you to add maximum variety to your training. The new and improved missed session policy now allows you to make up sessions you missed in a month by the end of the next calendar month. Example: If you miss sessions in January you have until the end of February to make them up. In 2014 and when holding the plank, keep your form absolutely perfectly, aim for quality over quantity, add variety and consistency for maximum results. Train hard and all the best, Regards Larry Cohen Founder and Director

Timetable Changes
TONE-UP this month... Straight Weights!!!
ADDED SESSIONS: A 6am & 9:15am will be added to the timetable on Thursday mornings for the month of January, to assist in getting your makeup sessions in. See timetable below. JANUARY TIMETABLE VENUE CHANGE: All Mon & Wed classes will be held at our St. Michaels Primary (SMP) School venue for the month of January due to the school holidays. 16 Scanlan St Berwick, park on Princess HWY service lane (High St) near the pedestrian crossing.

6:00am

9:15am

*INCLEMENT WEATHER VENUES: - Timbarra Hall (Hugh Hodson Res.) for 6am - SMP for 6am, 6pm, 6:30pm, 7:15pm, Saturday and Public Holidays *An SMS will be sent out prior to inform you of a venue change.
Talk to your Trainer regularly to ensure youre completing the best mix of training available to you to reach your goals.

Local News

Comic Relief

this is your B.I. (Bootcamp Instructor)... Calling all recruits!! THE TIME HAS COME... Have you got what it takes??? Summer 2014 February Bootcamp mission is scheduled!!! Day 1 FEB 1st Saturday (6 7:30am) DAY 2 Feb 8th Saturday (6 7:30am) Refer to the sign-up forms or Ask your Trainers for more information.

Events
What is happening? Id love to join in!

Feb 1st & 8th

March 22nd

May 31st

Merchandise

Racerback Training Top $29.95

Active Cargo Pants $59.95

Towel $10.00

Training Club
Achieving your goals at Step into Life
Goal setting is a key element to gaining fitness, weight loss and improved health benefits. At all Step into Life sessions we add Training Points to your Training Club tally (totals available on your fortnightly progress report). Points gained are a measure of your commitment to your training. How close are you to your next Training Club milestone? Ask your Trainer to help you set some time lines for your goals.

Member Profile
Santo Scardamaglia

Awards achieved in 200 points Andrew Hird, Daryl Varney, Maree Kelly & Mary Kechichian 500 points Mark Beaton, Thomas Hilton & Erin ONiell 1000 points Ron Boode, Jo Hayden, Lynda McKenzie, Leecie Vella, Emily Bristow, Leisa Edwards & Daniella Velez

Q&A
Where were you born?
Melbourne VIC

What is your current profession?

Car Hire & Sales Manager

What sports have you been involved with during your life/best achievement?
Footy... winning a Premiership many years ago, Indoor Soccer currently, love playing Pool/Snooker also and have competed for the state in Shot Put once upon a time

2000 Jill Davis

What is your favourite Step into Life session?

without a doubt!!

New Members
Shireen Richardson & Anna Sgarioto.

What is your favourite naughty treat when your trainers arent looking?
Everything!!! (as Ive got Italian blood!!) In particular chocolate, preferably with a Latte or maybe two!!!

Welcome!

What are your top 3 goals you would like to achieve?

- Weight loss - Complete Tough Mudder 2014 Of course being social... interacting with & meeting new interesting people

Member Birthdays
Jan 2014 - Stephen Penn 5th, Caleb Vella 28th, Colleen Williams 27th & Bec Stalker 30th.

What goals have you achieved at Step into Life so far?

- Lost some weight - Run 6km and feeling fit Already met some great people, cheers!

Happy Birthday!

Training Tips
Your most active summer yet!

Roll on Grab a pair of rollerblades and some protective gear and 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 the fitness youve gained from training with Step into Life will mean you can keep up with the kids! If you dont feel like investing in a pair of rollerblades for the long term, check Google to see where you can hire a pair from to get rolling with. Be a bikie Be a bikie but not the Harley Davidson kind! Riding a bicycle is a skill that most people develop when theyre kids, but do nothing with when theyre older. A bike is a healthier and cheaper alternative to a car for when you need to head down to the shops to buy some milk, but also a fun way to explore parks, paths and roads that you wouldnt have time to while being active on foot. Pack a picnic, grab a friend, and ride your bike to a picturesque place for some lunch! For bonus points, find some hills to ride up and down and raise your heart rate with. Salute the sun On those warmer days when you know the temperature is going to be unbearably hot later on, rise early and stretch out with some yoga. This energising way to start your day will ensure you beat the heat while staying active! Its also a good idea to chat to your Trainer about attending an early morning session when available on warmer summer days so that the heat doesnt tire you out too much at an evening session. Dont forget to stay hydrated too! Game and match Slot some cardio into your day with tennis find a friend or 3, hire a tennis court and host your own Australian Open. Pack a picnic to cool off with some fresh sandwiches and icey cold drinks from an esky when youre done! Run in the rain Cool off with a run in the rain. The summer heat doesnt always make running seem like the easiest of activities, so why not check the forecast and schedule your run for out in the rain? Wed recommend taking appropriate precautions against severe weather though use your common sense and avoid running during a storm where you could fall victim to falling debris due to wind, lightning strikes, or flash flooding.

Summers the perfect time to get outside and make the most of your local outdoor spaces. Whether youre in the city and suburbs, by the beach, or in the bush, there are ample opportunities all around you to make the most of each warm day and avoid becoming a summer sloth. You may already be planning to train with your local Step into Life a few times a week over the summer, but today were going to look at what you can do to get outdoors and moving in between sessions to maximise your physical activity levels and energise yourself. Use your lunch break Stuck at work on those warm summer days? Dont dwell at your desk at lunch time head outside into the big wide world! Take a stroll after youve eaten your lunch youll find this brief bit of physical activity leaves you feeling wonderfully refreshed and with renewed energy to tackle the challenges of the afternoon once youre back in the office.

Boost your veggie intake in 2014

3. Soup it up Homemade soup stacked with free vegetables is a great way to up your daily vegetables and keep the calories down. This will also help you feel full and might save you from snacking on something you shouldnt. 4. Grate it If you dont really like veggies or are simply struggling with the amount, try grating them and adding them to mince dishes like spaghetti bolognaise. This will reduce the amount of meat you are eating and increase the vegetables, all without even noticing. 5. Go Vego Grab yourself a vegetarian cookbook and give some recipes a try. Not only will it increase your veggie intake it helps expand your recipe collection. 6. Make Mega Sandwiches Instead 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. Sticks Chop up some sticks of celery, carrot and carrots to dip with some homemade hummus or babaganoush to create an all veggie snack. What could be better?

Increasing your vegetable intake is a fantastic New Years resolution. Vegetables are high in fibre to help keep your tummy fuller for longer and your bowels regular. They are stacked with vitamins and minerals to nourish your body, and loaded with antioxidants to help reduce cellular inflammation that damages your metabolism. Sometimes its difficult to reach your Vegetable Targets so we have put together some ways to help you along:

1. Make breakfast omelettes Add in lots of vegetables like mushrooms, capsicum & onion. 2. Top your toast Rather than having just a spread or cheese on toast add in sliced tomato, mushrooms, capsicum or even thinly sliced roasted vegetables.
Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The Morning Show

At Last - Guilt Free Eating!

Healthy Recipe

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. For only $79.95 you will receive:

Prawn, baby spinach & walnut salad

Serves: 2 Prep: 15 mins Cooking: 5 mins
Dressing 1 tbsp olive oil Juice of half a lemon tsp Dijon mustard Freshly-ground black pepper Ingredients 200g medium uncooked (green) prawns, peeled and deveined 2 cups rocket 1 cup baby spinach Small handful of cherry tomatoes 4 small balls of bocconcini, drained, sliced 2 tbsp walnuts, roughly chopped

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 FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive: 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

Method 1. Place rocket, baby spinach, cherry tomatoes and bocconcini in a bowl. 2. Heat a grill plate to medium-high and spray with vegetable oil spray. Cook prawns for a couple of minutes until they turn pink. 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

0.5

For more information talk to your trainer.

Nutrients 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 Sodium Fibre, 0.4mg Sodium

Melisa Groza... lost 11KGS!!!

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

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

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

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

Refer a friend and well give you anything you want!

At Step into Life we value your patronage and the people you refer to us.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has EFTPOS facilities.

Contact your state office on 1300 134 136 for more information.

Members Benefits
Discounts & Offers
See your trainer to learn about the full range of Member benefits available to you.

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