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8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 18
Directorrsquos DeskInjuries and Training
Dear members family and friends
Every Step into Life Franchise nationally offers 7 differentGroup Outdoor Personal Training programs each one with adifferent and highly beneficial focus Please take some time tofamiliarise yourself with our program variety on the websitehttpwwwstepintolifecomautrain-with-usaustralia
If you sustain an injury it is vital that you advise your Trainerand discuss any limitations to your Training Your Step intoLife Trainers are experts in the content and delivery of the 7Step into Life Training programs and your Trainer willrecommend a change to your program to cater for your injury
When injured it is a natural human tendency to want to stoptraining but in most cases (depending on the injury) stoppingyour training is not required rather common sensemodifications and changes to the type and intensity of trainingwill allow you to continue so please chat to your Trainer
I am also very excited for the launch of Fitness NOW from10th ndash 16th February our National Open Week This is afantastic opportunity for you to share your fitness journey atStep into Life with anyone and everyone Any non-membercan attend unlimited sessions free of charge at any of 160+Step into Life venues around Australia during Fitness NOW
As a current member when you refer someone who trials withus during Fitness NOW then joins as a member yoursquollreceive an instant prize PLUS go into the draw to WIN oneyear of FREE unlimited Group Outdoor Personal Training
with us
Imagine not paying training fees for a whole year
With an average lifespan per member of 12 to 18 months Stepinto Life is really making a positive impact in the health andfitness of our members so well done and thank you to all forallowing us that opportunity Train hard and all the best
Regards
Larry CohenFounder and Director
Step into Life CamberwellPhone 0451 052 262Email camberwellstepintolifecom
February 2014 Issue 89
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 28
Comic Relief Local NewsSummer is certainly here and there are some things to keep
in mind when it comes to exercising in the heat
bull The time of day is important Try to avoidexercising from 10 am to 3 pm Its the hottest part ofday Generally the early morning is the best time toworkout especially if its going to be scorcher that day
bull Wear loose light-coloured The lighter colour willhelp reflect heat and cotton material will help theevaporation of sweat You may also want to tryspecially designed hi-tech running shirts and shorts
They are often made from material meant to keep youcool
bull Sunscreen is a must I use SPF 45 just to be safeIts important to protect your skin You can get burnedand suffer sun damage to your skin even on cloudydays
bull Stay hydrated Before you go out drink a glass ortwo of water Take a drink every 15 minutes even whenyoure not thirsty When youre done with your workouthave a few more glasses of water
bull If you can choose shaded areas that keep you outof the sun
bull Most importantly listen to your body Stopimmediately if youre feeling dizzy faint or nauseous
EventsWhat is happening Irsquod love to joininComing this year
Park Run Victoria2014 Food for Health Portsea TwilightTwo Bays Trail RunNeon Run in Melbourne
Merchandise
Tempo Singlet Ladies$2500
Action Singlet Mens$2500
Rubberised Resistance BandsBlue (Difficult) - $3700Red (Moderate) - $3200Green (Light) - $3000
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 38
New MembersWelcome
Chantelle McKinlayStephanie Day
Member BirthdaysHappy Birthday
Kerry Day (182)
Member ProfileWho is Trina Woolhouse
Where were you born Jessie McPherson hospital Melbourne What is your current profession Retail Sales Assistant What sports have you been involved withduring your lifebest achievement I was a keen swimmer at Secondary School and I won a
few medals for backstroke my favourite stroke
What is your favourite Step into Life session cardiomax What is your favourite naughty treat whenyour trainers arenrsquot looking Champagne with homemade dips What are your top 3 goals you would like toachieve Run a 10 km fun run Lose a couple of kilos and maintain
my weight Run faster What goals have you achieved at Step intoLife so far Step into life has helped me lose weight and my fitness hasimproved greatly I am now able to run 6 km and use 4 kiloweights during the toning sessions Step into life has taughtme discipline with the early morning starts and Craig haskept me dedicated to my training and achieving results
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 weadd Training Points to your Training Clubtally (totalrsquos available on your fortnightlyprogress report)
Points gained are a measure of yourcommitment to your training
How close are you to your next TrainingClub milestone
Ask your Trainer to help you set sometime lines for your goals
Awards achieved in January200 points ndash Nicole Leslie amp SamanthaLeibovici1500 points ndash Sue Smith2000 points ndash Kim Stone
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 48
Itrsquos important to listen to your body ndash donrsquot be afraid totake breaks (and drink more water) if you need to Youcan also shorten your workout if necessary or break it
up into intervals ndash try 8 minutes of low-intensity exercisewith a 2 minute break repeated over the course of 30-45 minutes depending on how your body can handle itin the heat
Switch it upInstead of going for a run or attending an evening Step intoLife sessions on hot days itrsquos a good idea to be flexible andchange your exercise time to earlier in the morning Earlymornings tend to be much cooler Be sure to contact yourTrainer ahead of time to let them know to expect you in themorning if this is your plan If changing to a morning workoutduring a heat wave isnrsquot possible and you still want to fit
some exercise in to your day then aim for late evening If itrsquosstill too hot swimming can be refreshing way to keep activein extreme heat
Sweet summer shadePlan your outdoor exercise in the shade Head for a walkthrough National Park forests (be sure to check Fire DangerWarnings ahead of time) workout with Step into Life underthe shade of a tree in your local park or try a breezy placelike the beach or next to a lake
Dress for the occasionWear light-coloured and lightweight clothing that wicksmoisture away from your skin and dries quickly Avoid cottonT-shirts and shorts as theyrsquoll get sweaty stay damp andmake you feel hotter (and not the fun kind of lsquohotterrsquo either)Wearing wicking socks and lightweight trainers will also helpto keep your feet cool and dry while preventing blistersFinally if yoursquore out in the sun donrsquot forget a hat and to slipslop slap
Remember itrsquos always best to err on the side of caution inthe heat to avoid running into trouble ndash if itrsquos over 35degrees then use common sense and caution to decide ifyou should still be exercising or not Stay cool Australia
Training TipsBeat the heatexercising outdoors insummer
In case stepping outside into the toasty warm air wasnrsquotindication enough for you summer has truly arrived acrossAustralia with much of the country seeing temperaturesbetween 30-40 degrees most days this week Whilebeautiful this heat can be quite overwhelming when notmanaged properly So how can you ensure that you stayactive while itrsquos still hot outside
Stay hydratedDrink water or an electrolyte drink before during and afteryour workout to avoid dehydration Keep sipping throughoutyour workout and all day long throughout the week
Take it easyEase into hot outdoor workouts and donrsquot push yourself toohard Exercise at a low intensity only
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 58
bull Keep tempting treats out of the house and only bringing
home small quantities of sweet treats on weekends
bull Plan a new and better food choice like a handful of dried
fruit and have it ready with you for when a craving strikes
bull Distract yourself when you feel a craving coming on Go for
a walk and the craving may dissipate
Beat big emotions
In some cases sugar cravings can feel out of control particularly ifdevouring sugar is used as a short-term fix for some biggeremotions
Beat big emotions by
bull First deal with any biological craving and bad habits by
using the strategies above This sets you up for successbull Name your emotions ndash be it stress boredom anger or
anxiety Then ask yourself ldquoWhat other than food do I need
to make me feel betterrdquo Work towards satisfying cravings
with non-food rewards
bull Be patient and know that it takes time to work through
emotions Be your own best friend rather than beat yourself
up Slip-ups are allowed
bull Talk to someone you trust about your feelings or
challenges
bull If itrsquos too much get professional help from a counsellor
Their expert advice and guidance may be just the breath of
fresh air you need
Sugar cravings are not always based heavily on emotions butknowing the sugar-feelings link is there in some way will better equipyou to make a breakthrough and beat sugar cravings for good
With a little effort to address the biological cravings bad habits andany emotions the results are fantastic
Matt OrsquoNeillBSpSc MSc APD AN Nutritionist
The Morning Show
How to beat sugarcravingsYoursquove made it to mid-afternoon at work and then the sugarcraving hits Are you hardwired to seek sugar or are thetreats just a bad habit Here are three ways to beat thesesugar cravings for good
Beat biological cravings
Whether itrsquos a hit of energy or a feeling of happiness wenaturally feel better after consuming sugar Itrsquos hard to know howbiologically susceptible you are to sugarrsquos lure You may be a
hyper-responder with a strong chemical drive for sugar
Beat biological sugar cravings by
bull Starting your day with starches at breakfast to reduce
levels of another craving chemical called NPY
(neuropeptide-Y)
bull Include lean proteins at main meals to help feel fuller for
longer between meals
bull Eat nutrient-rich as much as possible to minimise any
nutrient imbalances that may trigger the desire for
sugar
bull Satisfy your sweet tooth with naturally sweet foods
including fresh and dried fruit yoghurt or milk and evenroasted onion peppers or beetroot
bull Be careful with sweet diet foods as they may not satisfy
a craving
bull Be keenly aware of your hunger signals to avoid
becoming ravenous This is when the craving chemicals
take over
bull Keep a glass of water in your hand or on your desk to
avoid the temptation of grabbing a chocolate bar
instead
Beat bad habits
Bad eating habits can keep the sugar-cycle spinning at fullspeed But bad habits can be broken with awareness andpositive alternative behaviours
Beat bad eating habits by
bull Logging your eating triggers and reactions to become
more aware of your negative eating patterns
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 68
Steps to Jumpstart yourMetabolism
Tired of conflicting diet advice Re-wire your appetite andre-ignite your metabolism through Matt OrsquoNeills MetabolicJumpstart This 4 week program provides you with acomplete metabolically matched diet plan report ampprogram
For only $7995 you will receive
bull Body shape assessment and health risk profilebull Personal calorie burning times for specific foodsbull Menu plan sample with meals and correct portionsbull Nutrition targets for kj calories fat protein and carbbull Daily food group exchangesbull Mix amp match guidebull Motivational Pack posted to you with 8 daily targets
fridge cards fact sheets and special offersbull Access to My Jumpstart Online with audio guides
weekly checklists faqrsquos 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 andreceive
bull Weekly motivational emails and articlesbull Motivation Plannerbull MJ Recipesbull Tip Sheetsbull Expert interviews ndash from hormones to intolerancesbull Downloads ndash tools and templatesbull Ongoing support amp expert advice from Matt Orsquo Neillbull Access to seminars onlinebull Supermarket foods ndash MJ Exchanges
For more information talk to your trainer
At Last - Guilt Free Eating
Healthy Recipe
Beetroot beef and mozzarella salad
Serves 2 Prep 15 mins
Ingredients1 cup wild rocket raw125 g can drained beetroot wedgesfrac12 medium tomato cut into wedges100g roast beef slices30g mozzarella reduced fat30g pecan nuts halved2 tsp olive oil to drizzle
MethodOn a large platter or individual plates arrange leavesbeetroot beef tomatoes and mozzarella Scatter overpecans Drizzle olive oil Season to taste and garnish withherb of your choice
Exchanges per serve
15 075 05 2
Nutrients per serve1263kJ (298Cal) 209g Protein 21g Fat 41g Saturated
Fat 62g Carbs 59g Sugars 33g Fibre 266mg Sodium
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 78
Michelle from Aberfoyle Park SA hiked Mount Roland inTasmania over the Christmas period This is an
amazing achievement for her as part of her journey and overthe past 12 months has lost over 40 kg983086
Glenhaven NSW members up bright an early for a
cardiomax session
Woonona NSW members toning up as the sun rises
Scott Haddow from Aberfoyle Park SA enjoying a night out inthe United Arab Emirates next to Burj Khalifa in Dubai
the worlds tallest building
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 88
Members BenefitsDiscounts amp Offers
See your trainer to learn about the full range of Memberbenefits available to you
hellipDue 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 -httpwwwstepintolifecomaulocationsaustralia
Follow us on -
Refer a friend and wersquoll give youanything you want
hellipAt 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
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 28
Comic Relief Local NewsSummer is certainly here and there are some things to keep
in mind when it comes to exercising in the heat
bull The time of day is important Try to avoidexercising from 10 am to 3 pm Its the hottest part ofday Generally the early morning is the best time toworkout especially if its going to be scorcher that day
bull Wear loose light-coloured The lighter colour willhelp reflect heat and cotton material will help theevaporation of sweat You may also want to tryspecially designed hi-tech running shirts and shorts
They are often made from material meant to keep youcool
bull Sunscreen is a must I use SPF 45 just to be safeIts important to protect your skin You can get burnedand suffer sun damage to your skin even on cloudydays
bull Stay hydrated Before you go out drink a glass ortwo of water Take a drink every 15 minutes even whenyoure not thirsty When youre done with your workouthave a few more glasses of water
bull If you can choose shaded areas that keep you outof the sun
bull Most importantly listen to your body Stopimmediately if youre feeling dizzy faint or nauseous
EventsWhat is happening Irsquod love to joininComing this year
Park Run Victoria2014 Food for Health Portsea TwilightTwo Bays Trail RunNeon Run in Melbourne
Merchandise
Tempo Singlet Ladies$2500
Action Singlet Mens$2500
Rubberised Resistance BandsBlue (Difficult) - $3700Red (Moderate) - $3200Green (Light) - $3000
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 38
New MembersWelcome
Chantelle McKinlayStephanie Day
Member BirthdaysHappy Birthday
Kerry Day (182)
Member ProfileWho is Trina Woolhouse
Where were you born Jessie McPherson hospital Melbourne What is your current profession Retail Sales Assistant What sports have you been involved withduring your lifebest achievement I was a keen swimmer at Secondary School and I won a
few medals for backstroke my favourite stroke
What is your favourite Step into Life session cardiomax What is your favourite naughty treat whenyour trainers arenrsquot looking Champagne with homemade dips What are your top 3 goals you would like toachieve Run a 10 km fun run Lose a couple of kilos and maintain
my weight Run faster What goals have you achieved at Step intoLife so far Step into life has helped me lose weight and my fitness hasimproved greatly I am now able to run 6 km and use 4 kiloweights during the toning sessions Step into life has taughtme discipline with the early morning starts and Craig haskept me dedicated to my training and achieving results
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 weadd Training Points to your Training Clubtally (totalrsquos available on your fortnightlyprogress report)
Points gained are a measure of yourcommitment to your training
How close are you to your next TrainingClub milestone
Ask your Trainer to help you set sometime lines for your goals
Awards achieved in January200 points ndash Nicole Leslie amp SamanthaLeibovici1500 points ndash Sue Smith2000 points ndash Kim Stone
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 48
Itrsquos important to listen to your body ndash donrsquot be afraid totake breaks (and drink more water) if you need to Youcan also shorten your workout if necessary or break it
up into intervals ndash try 8 minutes of low-intensity exercisewith a 2 minute break repeated over the course of 30-45 minutes depending on how your body can handle itin the heat
Switch it upInstead of going for a run or attending an evening Step intoLife sessions on hot days itrsquos a good idea to be flexible andchange your exercise time to earlier in the morning Earlymornings tend to be much cooler Be sure to contact yourTrainer ahead of time to let them know to expect you in themorning if this is your plan If changing to a morning workoutduring a heat wave isnrsquot possible and you still want to fit
some exercise in to your day then aim for late evening If itrsquosstill too hot swimming can be refreshing way to keep activein extreme heat
Sweet summer shadePlan your outdoor exercise in the shade Head for a walkthrough National Park forests (be sure to check Fire DangerWarnings ahead of time) workout with Step into Life underthe shade of a tree in your local park or try a breezy placelike the beach or next to a lake
Dress for the occasionWear light-coloured and lightweight clothing that wicksmoisture away from your skin and dries quickly Avoid cottonT-shirts and shorts as theyrsquoll get sweaty stay damp andmake you feel hotter (and not the fun kind of lsquohotterrsquo either)Wearing wicking socks and lightweight trainers will also helpto keep your feet cool and dry while preventing blistersFinally if yoursquore out in the sun donrsquot forget a hat and to slipslop slap
Remember itrsquos always best to err on the side of caution inthe heat to avoid running into trouble ndash if itrsquos over 35degrees then use common sense and caution to decide ifyou should still be exercising or not Stay cool Australia
Training TipsBeat the heatexercising outdoors insummer
In case stepping outside into the toasty warm air wasnrsquotindication enough for you summer has truly arrived acrossAustralia with much of the country seeing temperaturesbetween 30-40 degrees most days this week Whilebeautiful this heat can be quite overwhelming when notmanaged properly So how can you ensure that you stayactive while itrsquos still hot outside
Stay hydratedDrink water or an electrolyte drink before during and afteryour workout to avoid dehydration Keep sipping throughoutyour workout and all day long throughout the week
Take it easyEase into hot outdoor workouts and donrsquot push yourself toohard Exercise at a low intensity only
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 58
bull Keep tempting treats out of the house and only bringing
home small quantities of sweet treats on weekends
bull Plan a new and better food choice like a handful of dried
fruit and have it ready with you for when a craving strikes
bull Distract yourself when you feel a craving coming on Go for
a walk and the craving may dissipate
Beat big emotions
In some cases sugar cravings can feel out of control particularly ifdevouring sugar is used as a short-term fix for some biggeremotions
Beat big emotions by
bull First deal with any biological craving and bad habits by
using the strategies above This sets you up for successbull Name your emotions ndash be it stress boredom anger or
anxiety Then ask yourself ldquoWhat other than food do I need
to make me feel betterrdquo Work towards satisfying cravings
with non-food rewards
bull Be patient and know that it takes time to work through
emotions Be your own best friend rather than beat yourself
up Slip-ups are allowed
bull Talk to someone you trust about your feelings or
challenges
bull If itrsquos too much get professional help from a counsellor
Their expert advice and guidance may be just the breath of
fresh air you need
Sugar cravings are not always based heavily on emotions butknowing the sugar-feelings link is there in some way will better equipyou to make a breakthrough and beat sugar cravings for good
With a little effort to address the biological cravings bad habits andany emotions the results are fantastic
Matt OrsquoNeillBSpSc MSc APD AN Nutritionist
The Morning Show
How to beat sugarcravingsYoursquove made it to mid-afternoon at work and then the sugarcraving hits Are you hardwired to seek sugar or are thetreats just a bad habit Here are three ways to beat thesesugar cravings for good
Beat biological cravings
Whether itrsquos a hit of energy or a feeling of happiness wenaturally feel better after consuming sugar Itrsquos hard to know howbiologically susceptible you are to sugarrsquos lure You may be a
hyper-responder with a strong chemical drive for sugar
Beat biological sugar cravings by
bull Starting your day with starches at breakfast to reduce
levels of another craving chemical called NPY
(neuropeptide-Y)
bull Include lean proteins at main meals to help feel fuller for
longer between meals
bull Eat nutrient-rich as much as possible to minimise any
nutrient imbalances that may trigger the desire for
sugar
bull Satisfy your sweet tooth with naturally sweet foods
including fresh and dried fruit yoghurt or milk and evenroasted onion peppers or beetroot
bull Be careful with sweet diet foods as they may not satisfy
a craving
bull Be keenly aware of your hunger signals to avoid
becoming ravenous This is when the craving chemicals
take over
bull Keep a glass of water in your hand or on your desk to
avoid the temptation of grabbing a chocolate bar
instead
Beat bad habits
Bad eating habits can keep the sugar-cycle spinning at fullspeed But bad habits can be broken with awareness andpositive alternative behaviours
Beat bad eating habits by
bull Logging your eating triggers and reactions to become
more aware of your negative eating patterns
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 68
Steps to Jumpstart yourMetabolism
Tired of conflicting diet advice Re-wire your appetite andre-ignite your metabolism through Matt OrsquoNeills MetabolicJumpstart This 4 week program provides you with acomplete metabolically matched diet plan report ampprogram
For only $7995 you will receive
bull Body shape assessment and health risk profilebull Personal calorie burning times for specific foodsbull Menu plan sample with meals and correct portionsbull Nutrition targets for kj calories fat protein and carbbull Daily food group exchangesbull Mix amp match guidebull Motivational Pack posted to you with 8 daily targets
fridge cards fact sheets and special offersbull Access to My Jumpstart Online with audio guides
weekly checklists faqrsquos 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 andreceive
bull Weekly motivational emails and articlesbull Motivation Plannerbull MJ Recipesbull Tip Sheetsbull Expert interviews ndash from hormones to intolerancesbull Downloads ndash tools and templatesbull Ongoing support amp expert advice from Matt Orsquo Neillbull Access to seminars onlinebull Supermarket foods ndash MJ Exchanges
For more information talk to your trainer
At Last - Guilt Free Eating
Healthy Recipe
Beetroot beef and mozzarella salad
Serves 2 Prep 15 mins
Ingredients1 cup wild rocket raw125 g can drained beetroot wedgesfrac12 medium tomato cut into wedges100g roast beef slices30g mozzarella reduced fat30g pecan nuts halved2 tsp olive oil to drizzle
MethodOn a large platter or individual plates arrange leavesbeetroot beef tomatoes and mozzarella Scatter overpecans Drizzle olive oil Season to taste and garnish withherb of your choice
Exchanges per serve
15 075 05 2
Nutrients per serve1263kJ (298Cal) 209g Protein 21g Fat 41g Saturated
Fat 62g Carbs 59g Sugars 33g Fibre 266mg Sodium
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 78
Michelle from Aberfoyle Park SA hiked Mount Roland inTasmania over the Christmas period This is an
amazing achievement for her as part of her journey and overthe past 12 months has lost over 40 kg983086
Glenhaven NSW members up bright an early for a
cardiomax session
Woonona NSW members toning up as the sun rises
Scott Haddow from Aberfoyle Park SA enjoying a night out inthe United Arab Emirates next to Burj Khalifa in Dubai
the worlds tallest building
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 88
Members BenefitsDiscounts amp Offers
See your trainer to learn about the full range of Memberbenefits available to you
hellipDue 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 -httpwwwstepintolifecomaulocationsaustralia
Follow us on -
Refer a friend and wersquoll give youanything you want
hellipAt 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
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 38
New MembersWelcome
Chantelle McKinlayStephanie Day
Member BirthdaysHappy Birthday
Kerry Day (182)
Member ProfileWho is Trina Woolhouse
Where were you born Jessie McPherson hospital Melbourne What is your current profession Retail Sales Assistant What sports have you been involved withduring your lifebest achievement I was a keen swimmer at Secondary School and I won a
few medals for backstroke my favourite stroke
What is your favourite Step into Life session cardiomax What is your favourite naughty treat whenyour trainers arenrsquot looking Champagne with homemade dips What are your top 3 goals you would like toachieve Run a 10 km fun run Lose a couple of kilos and maintain
my weight Run faster What goals have you achieved at Step intoLife so far Step into life has helped me lose weight and my fitness hasimproved greatly I am now able to run 6 km and use 4 kiloweights during the toning sessions Step into life has taughtme discipline with the early morning starts and Craig haskept me dedicated to my training and achieving results
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 weadd Training Points to your Training Clubtally (totalrsquos available on your fortnightlyprogress report)
Points gained are a measure of yourcommitment to your training
How close are you to your next TrainingClub milestone
Ask your Trainer to help you set sometime lines for your goals
Awards achieved in January200 points ndash Nicole Leslie amp SamanthaLeibovici1500 points ndash Sue Smith2000 points ndash Kim Stone
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 48
Itrsquos important to listen to your body ndash donrsquot be afraid totake breaks (and drink more water) if you need to Youcan also shorten your workout if necessary or break it
up into intervals ndash try 8 minutes of low-intensity exercisewith a 2 minute break repeated over the course of 30-45 minutes depending on how your body can handle itin the heat
Switch it upInstead of going for a run or attending an evening Step intoLife sessions on hot days itrsquos a good idea to be flexible andchange your exercise time to earlier in the morning Earlymornings tend to be much cooler Be sure to contact yourTrainer ahead of time to let them know to expect you in themorning if this is your plan If changing to a morning workoutduring a heat wave isnrsquot possible and you still want to fit
some exercise in to your day then aim for late evening If itrsquosstill too hot swimming can be refreshing way to keep activein extreme heat
Sweet summer shadePlan your outdoor exercise in the shade Head for a walkthrough National Park forests (be sure to check Fire DangerWarnings ahead of time) workout with Step into Life underthe shade of a tree in your local park or try a breezy placelike the beach or next to a lake
Dress for the occasionWear light-coloured and lightweight clothing that wicksmoisture away from your skin and dries quickly Avoid cottonT-shirts and shorts as theyrsquoll get sweaty stay damp andmake you feel hotter (and not the fun kind of lsquohotterrsquo either)Wearing wicking socks and lightweight trainers will also helpto keep your feet cool and dry while preventing blistersFinally if yoursquore out in the sun donrsquot forget a hat and to slipslop slap
Remember itrsquos always best to err on the side of caution inthe heat to avoid running into trouble ndash if itrsquos over 35degrees then use common sense and caution to decide ifyou should still be exercising or not Stay cool Australia
Training TipsBeat the heatexercising outdoors insummer
In case stepping outside into the toasty warm air wasnrsquotindication enough for you summer has truly arrived acrossAustralia with much of the country seeing temperaturesbetween 30-40 degrees most days this week Whilebeautiful this heat can be quite overwhelming when notmanaged properly So how can you ensure that you stayactive while itrsquos still hot outside
Stay hydratedDrink water or an electrolyte drink before during and afteryour workout to avoid dehydration Keep sipping throughoutyour workout and all day long throughout the week
Take it easyEase into hot outdoor workouts and donrsquot push yourself toohard Exercise at a low intensity only
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 58
bull Keep tempting treats out of the house and only bringing
home small quantities of sweet treats on weekends
bull Plan a new and better food choice like a handful of dried
fruit and have it ready with you for when a craving strikes
bull Distract yourself when you feel a craving coming on Go for
a walk and the craving may dissipate
Beat big emotions
In some cases sugar cravings can feel out of control particularly ifdevouring sugar is used as a short-term fix for some biggeremotions
Beat big emotions by
bull First deal with any biological craving and bad habits by
using the strategies above This sets you up for successbull Name your emotions ndash be it stress boredom anger or
anxiety Then ask yourself ldquoWhat other than food do I need
to make me feel betterrdquo Work towards satisfying cravings
with non-food rewards
bull Be patient and know that it takes time to work through
emotions Be your own best friend rather than beat yourself
up Slip-ups are allowed
bull Talk to someone you trust about your feelings or
challenges
bull If itrsquos too much get professional help from a counsellor
Their expert advice and guidance may be just the breath of
fresh air you need
Sugar cravings are not always based heavily on emotions butknowing the sugar-feelings link is there in some way will better equipyou to make a breakthrough and beat sugar cravings for good
With a little effort to address the biological cravings bad habits andany emotions the results are fantastic
Matt OrsquoNeillBSpSc MSc APD AN Nutritionist
The Morning Show
How to beat sugarcravingsYoursquove made it to mid-afternoon at work and then the sugarcraving hits Are you hardwired to seek sugar or are thetreats just a bad habit Here are three ways to beat thesesugar cravings for good
Beat biological cravings
Whether itrsquos a hit of energy or a feeling of happiness wenaturally feel better after consuming sugar Itrsquos hard to know howbiologically susceptible you are to sugarrsquos lure You may be a
hyper-responder with a strong chemical drive for sugar
Beat biological sugar cravings by
bull Starting your day with starches at breakfast to reduce
levels of another craving chemical called NPY
(neuropeptide-Y)
bull Include lean proteins at main meals to help feel fuller for
longer between meals
bull Eat nutrient-rich as much as possible to minimise any
nutrient imbalances that may trigger the desire for
sugar
bull Satisfy your sweet tooth with naturally sweet foods
including fresh and dried fruit yoghurt or milk and evenroasted onion peppers or beetroot
bull Be careful with sweet diet foods as they may not satisfy
a craving
bull Be keenly aware of your hunger signals to avoid
becoming ravenous This is when the craving chemicals
take over
bull Keep a glass of water in your hand or on your desk to
avoid the temptation of grabbing a chocolate bar
instead
Beat bad habits
Bad eating habits can keep the sugar-cycle spinning at fullspeed But bad habits can be broken with awareness andpositive alternative behaviours
Beat bad eating habits by
bull Logging your eating triggers and reactions to become
more aware of your negative eating patterns
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 68
Steps to Jumpstart yourMetabolism
Tired of conflicting diet advice Re-wire your appetite andre-ignite your metabolism through Matt OrsquoNeills MetabolicJumpstart This 4 week program provides you with acomplete metabolically matched diet plan report ampprogram
For only $7995 you will receive
bull Body shape assessment and health risk profilebull Personal calorie burning times for specific foodsbull Menu plan sample with meals and correct portionsbull Nutrition targets for kj calories fat protein and carbbull Daily food group exchangesbull Mix amp match guidebull Motivational Pack posted to you with 8 daily targets
fridge cards fact sheets and special offersbull Access to My Jumpstart Online with audio guides
weekly checklists faqrsquos 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 andreceive
bull Weekly motivational emails and articlesbull Motivation Plannerbull MJ Recipesbull Tip Sheetsbull Expert interviews ndash from hormones to intolerancesbull Downloads ndash tools and templatesbull Ongoing support amp expert advice from Matt Orsquo Neillbull Access to seminars onlinebull Supermarket foods ndash MJ Exchanges
For more information talk to your trainer
At Last - Guilt Free Eating
Healthy Recipe
Beetroot beef and mozzarella salad
Serves 2 Prep 15 mins
Ingredients1 cup wild rocket raw125 g can drained beetroot wedgesfrac12 medium tomato cut into wedges100g roast beef slices30g mozzarella reduced fat30g pecan nuts halved2 tsp olive oil to drizzle
MethodOn a large platter or individual plates arrange leavesbeetroot beef tomatoes and mozzarella Scatter overpecans Drizzle olive oil Season to taste and garnish withherb of your choice
Exchanges per serve
15 075 05 2
Nutrients per serve1263kJ (298Cal) 209g Protein 21g Fat 41g Saturated
Fat 62g Carbs 59g Sugars 33g Fibre 266mg Sodium
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 78
Michelle from Aberfoyle Park SA hiked Mount Roland inTasmania over the Christmas period This is an
amazing achievement for her as part of her journey and overthe past 12 months has lost over 40 kg983086
Glenhaven NSW members up bright an early for a
cardiomax session
Woonona NSW members toning up as the sun rises
Scott Haddow from Aberfoyle Park SA enjoying a night out inthe United Arab Emirates next to Burj Khalifa in Dubai
the worlds tallest building
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 88
Members BenefitsDiscounts amp Offers
See your trainer to learn about the full range of Memberbenefits available to you
hellipDue 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 -httpwwwstepintolifecomaulocationsaustralia
Follow us on -
Refer a friend and wersquoll give youanything you want
hellipAt 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
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 48
Itrsquos important to listen to your body ndash donrsquot be afraid totake breaks (and drink more water) if you need to Youcan also shorten your workout if necessary or break it
up into intervals ndash try 8 minutes of low-intensity exercisewith a 2 minute break repeated over the course of 30-45 minutes depending on how your body can handle itin the heat
Switch it upInstead of going for a run or attending an evening Step intoLife sessions on hot days itrsquos a good idea to be flexible andchange your exercise time to earlier in the morning Earlymornings tend to be much cooler Be sure to contact yourTrainer ahead of time to let them know to expect you in themorning if this is your plan If changing to a morning workoutduring a heat wave isnrsquot possible and you still want to fit
some exercise in to your day then aim for late evening If itrsquosstill too hot swimming can be refreshing way to keep activein extreme heat
Sweet summer shadePlan your outdoor exercise in the shade Head for a walkthrough National Park forests (be sure to check Fire DangerWarnings ahead of time) workout with Step into Life underthe shade of a tree in your local park or try a breezy placelike the beach or next to a lake
Dress for the occasionWear light-coloured and lightweight clothing that wicksmoisture away from your skin and dries quickly Avoid cottonT-shirts and shorts as theyrsquoll get sweaty stay damp andmake you feel hotter (and not the fun kind of lsquohotterrsquo either)Wearing wicking socks and lightweight trainers will also helpto keep your feet cool and dry while preventing blistersFinally if yoursquore out in the sun donrsquot forget a hat and to slipslop slap
Remember itrsquos always best to err on the side of caution inthe heat to avoid running into trouble ndash if itrsquos over 35degrees then use common sense and caution to decide ifyou should still be exercising or not Stay cool Australia
Training TipsBeat the heatexercising outdoors insummer
In case stepping outside into the toasty warm air wasnrsquotindication enough for you summer has truly arrived acrossAustralia with much of the country seeing temperaturesbetween 30-40 degrees most days this week Whilebeautiful this heat can be quite overwhelming when notmanaged properly So how can you ensure that you stayactive while itrsquos still hot outside
Stay hydratedDrink water or an electrolyte drink before during and afteryour workout to avoid dehydration Keep sipping throughoutyour workout and all day long throughout the week
Take it easyEase into hot outdoor workouts and donrsquot push yourself toohard Exercise at a low intensity only
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 58
bull Keep tempting treats out of the house and only bringing
home small quantities of sweet treats on weekends
bull Plan a new and better food choice like a handful of dried
fruit and have it ready with you for when a craving strikes
bull Distract yourself when you feel a craving coming on Go for
a walk and the craving may dissipate
Beat big emotions
In some cases sugar cravings can feel out of control particularly ifdevouring sugar is used as a short-term fix for some biggeremotions
Beat big emotions by
bull First deal with any biological craving and bad habits by
using the strategies above This sets you up for successbull Name your emotions ndash be it stress boredom anger or
anxiety Then ask yourself ldquoWhat other than food do I need
to make me feel betterrdquo Work towards satisfying cravings
with non-food rewards
bull Be patient and know that it takes time to work through
emotions Be your own best friend rather than beat yourself
up Slip-ups are allowed
bull Talk to someone you trust about your feelings or
challenges
bull If itrsquos too much get professional help from a counsellor
Their expert advice and guidance may be just the breath of
fresh air you need
Sugar cravings are not always based heavily on emotions butknowing the sugar-feelings link is there in some way will better equipyou to make a breakthrough and beat sugar cravings for good
With a little effort to address the biological cravings bad habits andany emotions the results are fantastic
Matt OrsquoNeillBSpSc MSc APD AN Nutritionist
The Morning Show
How to beat sugarcravingsYoursquove made it to mid-afternoon at work and then the sugarcraving hits Are you hardwired to seek sugar or are thetreats just a bad habit Here are three ways to beat thesesugar cravings for good
Beat biological cravings
Whether itrsquos a hit of energy or a feeling of happiness wenaturally feel better after consuming sugar Itrsquos hard to know howbiologically susceptible you are to sugarrsquos lure You may be a
hyper-responder with a strong chemical drive for sugar
Beat biological sugar cravings by
bull Starting your day with starches at breakfast to reduce
levels of another craving chemical called NPY
(neuropeptide-Y)
bull Include lean proteins at main meals to help feel fuller for
longer between meals
bull Eat nutrient-rich as much as possible to minimise any
nutrient imbalances that may trigger the desire for
sugar
bull Satisfy your sweet tooth with naturally sweet foods
including fresh and dried fruit yoghurt or milk and evenroasted onion peppers or beetroot
bull Be careful with sweet diet foods as they may not satisfy
a craving
bull Be keenly aware of your hunger signals to avoid
becoming ravenous This is when the craving chemicals
take over
bull Keep a glass of water in your hand or on your desk to
avoid the temptation of grabbing a chocolate bar
instead
Beat bad habits
Bad eating habits can keep the sugar-cycle spinning at fullspeed But bad habits can be broken with awareness andpositive alternative behaviours
Beat bad eating habits by
bull Logging your eating triggers and reactions to become
more aware of your negative eating patterns
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 68
Steps to Jumpstart yourMetabolism
Tired of conflicting diet advice Re-wire your appetite andre-ignite your metabolism through Matt OrsquoNeills MetabolicJumpstart This 4 week program provides you with acomplete metabolically matched diet plan report ampprogram
For only $7995 you will receive
bull Body shape assessment and health risk profilebull Personal calorie burning times for specific foodsbull Menu plan sample with meals and correct portionsbull Nutrition targets for kj calories fat protein and carbbull Daily food group exchangesbull Mix amp match guidebull Motivational Pack posted to you with 8 daily targets
fridge cards fact sheets and special offersbull Access to My Jumpstart Online with audio guides
weekly checklists faqrsquos 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 andreceive
bull Weekly motivational emails and articlesbull Motivation Plannerbull MJ Recipesbull Tip Sheetsbull Expert interviews ndash from hormones to intolerancesbull Downloads ndash tools and templatesbull Ongoing support amp expert advice from Matt Orsquo Neillbull Access to seminars onlinebull Supermarket foods ndash MJ Exchanges
For more information talk to your trainer
At Last - Guilt Free Eating
Healthy Recipe
Beetroot beef and mozzarella salad
Serves 2 Prep 15 mins
Ingredients1 cup wild rocket raw125 g can drained beetroot wedgesfrac12 medium tomato cut into wedges100g roast beef slices30g mozzarella reduced fat30g pecan nuts halved2 tsp olive oil to drizzle
MethodOn a large platter or individual plates arrange leavesbeetroot beef tomatoes and mozzarella Scatter overpecans Drizzle olive oil Season to taste and garnish withherb of your choice
Exchanges per serve
15 075 05 2
Nutrients per serve1263kJ (298Cal) 209g Protein 21g Fat 41g Saturated
Fat 62g Carbs 59g Sugars 33g Fibre 266mg Sodium
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 78
Michelle from Aberfoyle Park SA hiked Mount Roland inTasmania over the Christmas period This is an
amazing achievement for her as part of her journey and overthe past 12 months has lost over 40 kg983086
Glenhaven NSW members up bright an early for a
cardiomax session
Woonona NSW members toning up as the sun rises
Scott Haddow from Aberfoyle Park SA enjoying a night out inthe United Arab Emirates next to Burj Khalifa in Dubai
the worlds tallest building
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 88
Members BenefitsDiscounts amp Offers
See your trainer to learn about the full range of Memberbenefits available to you
hellipDue 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 -httpwwwstepintolifecomaulocationsaustralia
Follow us on -
Refer a friend and wersquoll give youanything you want
hellipAt 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
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 58
bull Keep tempting treats out of the house and only bringing
home small quantities of sweet treats on weekends
bull Plan a new and better food choice like a handful of dried
fruit and have it ready with you for when a craving strikes
bull Distract yourself when you feel a craving coming on Go for
a walk and the craving may dissipate
Beat big emotions
In some cases sugar cravings can feel out of control particularly ifdevouring sugar is used as a short-term fix for some biggeremotions
Beat big emotions by
bull First deal with any biological craving and bad habits by
using the strategies above This sets you up for successbull Name your emotions ndash be it stress boredom anger or
anxiety Then ask yourself ldquoWhat other than food do I need
to make me feel betterrdquo Work towards satisfying cravings
with non-food rewards
bull Be patient and know that it takes time to work through
emotions Be your own best friend rather than beat yourself
up Slip-ups are allowed
bull Talk to someone you trust about your feelings or
challenges
bull If itrsquos too much get professional help from a counsellor
Their expert advice and guidance may be just the breath of
fresh air you need
Sugar cravings are not always based heavily on emotions butknowing the sugar-feelings link is there in some way will better equipyou to make a breakthrough and beat sugar cravings for good
With a little effort to address the biological cravings bad habits andany emotions the results are fantastic
Matt OrsquoNeillBSpSc MSc APD AN Nutritionist
The Morning Show
How to beat sugarcravingsYoursquove made it to mid-afternoon at work and then the sugarcraving hits Are you hardwired to seek sugar or are thetreats just a bad habit Here are three ways to beat thesesugar cravings for good
Beat biological cravings
Whether itrsquos a hit of energy or a feeling of happiness wenaturally feel better after consuming sugar Itrsquos hard to know howbiologically susceptible you are to sugarrsquos lure You may be a
hyper-responder with a strong chemical drive for sugar
Beat biological sugar cravings by
bull Starting your day with starches at breakfast to reduce
levels of another craving chemical called NPY
(neuropeptide-Y)
bull Include lean proteins at main meals to help feel fuller for
longer between meals
bull Eat nutrient-rich as much as possible to minimise any
nutrient imbalances that may trigger the desire for
sugar
bull Satisfy your sweet tooth with naturally sweet foods
including fresh and dried fruit yoghurt or milk and evenroasted onion peppers or beetroot
bull Be careful with sweet diet foods as they may not satisfy
a craving
bull Be keenly aware of your hunger signals to avoid
becoming ravenous This is when the craving chemicals
take over
bull Keep a glass of water in your hand or on your desk to
avoid the temptation of grabbing a chocolate bar
instead
Beat bad habits
Bad eating habits can keep the sugar-cycle spinning at fullspeed But bad habits can be broken with awareness andpositive alternative behaviours
Beat bad eating habits by
bull Logging your eating triggers and reactions to become
more aware of your negative eating patterns
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 68
Steps to Jumpstart yourMetabolism
Tired of conflicting diet advice Re-wire your appetite andre-ignite your metabolism through Matt OrsquoNeills MetabolicJumpstart This 4 week program provides you with acomplete metabolically matched diet plan report ampprogram
For only $7995 you will receive
bull Body shape assessment and health risk profilebull Personal calorie burning times for specific foodsbull Menu plan sample with meals and correct portionsbull Nutrition targets for kj calories fat protein and carbbull Daily food group exchangesbull Mix amp match guidebull Motivational Pack posted to you with 8 daily targets
fridge cards fact sheets and special offersbull Access to My Jumpstart Online with audio guides
weekly checklists faqrsquos 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 andreceive
bull Weekly motivational emails and articlesbull Motivation Plannerbull MJ Recipesbull Tip Sheetsbull Expert interviews ndash from hormones to intolerancesbull Downloads ndash tools and templatesbull Ongoing support amp expert advice from Matt Orsquo Neillbull Access to seminars onlinebull Supermarket foods ndash MJ Exchanges
For more information talk to your trainer
At Last - Guilt Free Eating
Healthy Recipe
Beetroot beef and mozzarella salad
Serves 2 Prep 15 mins
Ingredients1 cup wild rocket raw125 g can drained beetroot wedgesfrac12 medium tomato cut into wedges100g roast beef slices30g mozzarella reduced fat30g pecan nuts halved2 tsp olive oil to drizzle
MethodOn a large platter or individual plates arrange leavesbeetroot beef tomatoes and mozzarella Scatter overpecans Drizzle olive oil Season to taste and garnish withherb of your choice
Exchanges per serve
15 075 05 2
Nutrients per serve1263kJ (298Cal) 209g Protein 21g Fat 41g Saturated
Fat 62g Carbs 59g Sugars 33g Fibre 266mg Sodium
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 78
Michelle from Aberfoyle Park SA hiked Mount Roland inTasmania over the Christmas period This is an
amazing achievement for her as part of her journey and overthe past 12 months has lost over 40 kg983086
Glenhaven NSW members up bright an early for a
cardiomax session
Woonona NSW members toning up as the sun rises
Scott Haddow from Aberfoyle Park SA enjoying a night out inthe United Arab Emirates next to Burj Khalifa in Dubai
the worlds tallest building
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 88
Members BenefitsDiscounts amp Offers
See your trainer to learn about the full range of Memberbenefits available to you
hellipDue 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 -httpwwwstepintolifecomaulocationsaustralia
Follow us on -
Refer a friend and wersquoll give youanything you want
hellipAt 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
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 68
Steps to Jumpstart yourMetabolism
Tired of conflicting diet advice Re-wire your appetite andre-ignite your metabolism through Matt OrsquoNeills MetabolicJumpstart This 4 week program provides you with acomplete metabolically matched diet plan report ampprogram
For only $7995 you will receive
bull Body shape assessment and health risk profilebull Personal calorie burning times for specific foodsbull Menu plan sample with meals and correct portionsbull Nutrition targets for kj calories fat protein and carbbull Daily food group exchangesbull Mix amp match guidebull Motivational Pack posted to you with 8 daily targets
fridge cards fact sheets and special offersbull Access to My Jumpstart Online with audio guides
weekly checklists faqrsquos 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 andreceive
bull Weekly motivational emails and articlesbull Motivation Plannerbull MJ Recipesbull Tip Sheetsbull Expert interviews ndash from hormones to intolerancesbull Downloads ndash tools and templatesbull Ongoing support amp expert advice from Matt Orsquo Neillbull Access to seminars onlinebull Supermarket foods ndash MJ Exchanges
For more information talk to your trainer
At Last - Guilt Free Eating
Healthy Recipe
Beetroot beef and mozzarella salad
Serves 2 Prep 15 mins
Ingredients1 cup wild rocket raw125 g can drained beetroot wedgesfrac12 medium tomato cut into wedges100g roast beef slices30g mozzarella reduced fat30g pecan nuts halved2 tsp olive oil to drizzle
MethodOn a large platter or individual plates arrange leavesbeetroot beef tomatoes and mozzarella Scatter overpecans Drizzle olive oil Season to taste and garnish withherb of your choice
Exchanges per serve
15 075 05 2
Nutrients per serve1263kJ (298Cal) 209g Protein 21g Fat 41g Saturated
Fat 62g Carbs 59g Sugars 33g Fibre 266mg Sodium
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 78
Michelle from Aberfoyle Park SA hiked Mount Roland inTasmania over the Christmas period This is an
amazing achievement for her as part of her journey and overthe past 12 months has lost over 40 kg983086
Glenhaven NSW members up bright an early for a
cardiomax session
Woonona NSW members toning up as the sun rises
Scott Haddow from Aberfoyle Park SA enjoying a night out inthe United Arab Emirates next to Burj Khalifa in Dubai
the worlds tallest building
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 88
Members BenefitsDiscounts amp Offers
See your trainer to learn about the full range of Memberbenefits available to you
hellipDue 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 -httpwwwstepintolifecomaulocationsaustralia
Follow us on -
Refer a friend and wersquoll give youanything you want
hellipAt 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
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 78
Michelle from Aberfoyle Park SA hiked Mount Roland inTasmania over the Christmas period This is an
amazing achievement for her as part of her journey and overthe past 12 months has lost over 40 kg983086
Glenhaven NSW members up bright an early for a
cardiomax session
Woonona NSW members toning up as the sun rises
Scott Haddow from Aberfoyle Park SA enjoying a night out inthe United Arab Emirates next to Burj Khalifa in Dubai
the worlds tallest building
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 88
Members BenefitsDiscounts amp Offers
See your trainer to learn about the full range of Memberbenefits available to you
hellipDue 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 -httpwwwstepintolifecomaulocationsaustralia
Follow us on -
Refer a friend and wersquoll give youanything you want
hellipAt 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
8132019 Fresh Air February 2014
httpslidepdfcomreaderfullfresh-air-february-2014 88
Members BenefitsDiscounts amp Offers
See your trainer to learn about the full range of Memberbenefits available to you
hellipDue 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 -httpwwwstepintolifecomaulocationsaustralia
Follow us on -
Refer a friend and wersquoll give youanything you want
hellipAt 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
