Fresh Air September 2012

7/31/2019 Fresh Air September 2012

1/14

Fathers DayDear Members, family and friends

I hope you are all super fit!

A happy Fathers day to all the Step intoLife Dads! I am the dad of two awesome boys, Brendan 12and Dylan 9. On Fathers Day each year one of my regrets isthat my dad is not with us to enjoy spending the day with us.

My dad passed away 15 years ago at the young age of 60after many years of heart issues caused by smoking, stressand a lack of exercise. If your dad could use some stress

relief and health improvement then dont have any regrets take the first step and help them to get into an exerciseroutine.

Invite your dad and any dad that you know to take the firststep to better health. Have a fantastic Fathers Day.

Have you enjoyed the new discount movie tickets via theMovie Club? We are really excited about this addition to themember benefit program.

This week in Melbourne there were a few days where thetemperatures were a little warmer and a smell of spring wasin the air! It wont be long now and we will all be sweltering

with summer in full swing dont wait till then to get intoshape! Now is the time to train hard.

Train hard and enjoy doing it outdoors.

RegardsLarry [email protected]

PS: A reminder that all feedback is welcomed

September 2012, Issue 72

The Step into Life franchise family is growing.

Share it and let your friends know that they too cantake a step towards a fun, social and lasting fitness

program. Step into Life - making a stand for ahealthier generation one person and one

community at a time!

NEW Step into Life Locations

WABelmontCottesloe

East FremantleRockingham

SABrighton (Under New Mng)

VICSouth Yarra

Camberwell (Under New Mng)Templestowe (Under New Mng)Wheelers Hill (Under New Mng)

NSWAbbotsbury

CamperdownEttalong

Timetable Changes

MONDAY 1ST OCTOBER PUBLIC HOLIDAY

7.30am - boxkicktm

8.30am toneuptm

KERSHAW GARDENS

5pm cardiomaxtm (GHS)

(YOU MUST BOOK INTO THESE SESSIONS)

Step into LifeRockhamptonPhone: 07 4926 6345 or 0438 364 060E-mail: [email protected]


2/14


3/14

Local News

Welcome to SPRING!

Come outside the weather is fine

We recently finished our Winter Warmer Challenges and Iknow you have all been hanging to find out our winners.

So CONGRATULATIONS:

Tiffany Atkinson 10 Week Weight Loss Winner!Tiffany lost approx 9kg during her 10 Week Challenge andlooks fantastic. On top of this she has just recently

completed her first 10km Fun Run at the Bridge toBrisbane. This not the end for Tiffany, we look forward toseeing some more great results from her!

Debbie Johnson 9 Week Physical GOPT Winner!Training 4 times a week at Step into Life, Debbie was goingto be a hard one to beat. Her determination to increase herfitness is impressive, going from not believing she couldrun any distance at all to now regularly running 10kms andpreparing for her first major fun run this month at the CQPhysio Spring Classic. PLUS Debbie has lost 10% of herbodyweight during the challenge!

For our official presentations please attend our breakfastSaturday 8.15am at Good Company Caf.

Prizes kindly donated by:The Athletes Foot StocklandSkin Deep Rejuvenation ClinicIBeauty Lash & NailsHeadstart Salon

Watch out for a new challenge coming soon.

See you in the outdoors!! Brenda

Training ClubAchieving your goals at Step into Life

Member BirthdaysHappy Birthday!

Justin WallerBeth RobertsSophie Lofts

Donna Litschner

How close are you to your nextTraining Club milestone?

Goal setting is a key element togaining fitness, weight loss andimproved health benefits. At all Stepinto Life sessions we add trainingpoints to your training club tally (youcan see your total on your fortnightlyperformance report).

Points gained are a measure of yourcommitment to your training.

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

Awards achieved in August -

50 points Ros McConkey,Donna Sorrenson

200 points Belinda Driscoll


4/14

Member ProfileWho is Belinda Driscoll?

Questions

Where were you born?

Adelaide, SA

What is your current profession?I work for Qld Health Payroll at the RockhamptonHospital.

What sports have you been involved withduring your life/best achievement?Softball, Netball (both indoor and outdoor),Squash, Running, Touch Football. My bestachievement is yet to come my goal is tocomplete a half marathon next year!!!

What is your favourite Step into Life session?Cardio (marathon session) and Toning (resistancebands)

What is your favourite naughty treat when yourtrainers arent looking?You name it, I probably eat it. Chocolate, pizza,chips, etc..but everything in moderation.

What are your top 3 goals you would like toachieve?

1. Run a half marathon (and finish)2. Run 10km in under an hour3. Do proper push ups

What goals have you achieved at Step into Lifeso far?

1. I got fit2. I lost weight3. I started running again

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

Saturday 8th September Winter Challenge Presentation Breakfast8.15amGood Company Caf, Red Hill

Sunday 16th September CQ Spring Classicwww.cqphysiosc.com.au

Sunday 30th September BEACH DOUBLEenduritTM (Bootcamp) 7ampowerflexTM 8am

Saturday 6th October 6amWednesday 9th October 9.15am & 5.45pmFITNESS EVALUATION


5/14

It might seem like a lot to learn but if you spend a little timeduring every run going over this checklist, all the above tipswill become habit. And you'll look like a pro and run moreefficiently!

Missing the Olympics? Check this Out

This is an amazing realisation of how much improvementathletics has made since the first Olympics back in 1896.Check out how far Usain Bolt would have beaten all other100m Olympic Gold Medallists if they raced against eachother, up to a staggering 15 metres.

116 years of Olympic medallists compared

From engadget By Terrence OBrien posted Aug 6th 20124:46PM(click on the picture below for a larger version)

If you've paid any attention at all to the Olympics over yourlifetime one thing may stand out to you - every four years,records seem to crumble. We're getting faster and stronger,not because of evolution, but thanks to science. High speedvideo has us refining our form, nutritionists are finding themost efficient diet and coaches are timing training schedulesfor peak performance. Just how much of an impact has thishad on athletic achievement? Well, the New York Timesdecided to plot every medallist from the last 116 years ofOlympic games in the 100-meter sprint, the 100-meterfreestyle and the long jump.

Though records aren't actually shattered every year, there'sa clear trend of improvement (with the exception of the longjump). In fact, this year's last place sprinter in the final round

would have edged out 1896's gold medalist by more thanhalf a second - and he was battling a groin injury. Hit up thesource links to see 116 years of medal winners compared,and the more coverage link to see how athletes aresqueezing every last bit of performance from their bodies aswe approach the limits of human capability.

Source: New York Times 1,2,3

Johns CornerMonthly training tips!

8 Technique tips to get yourunning like a champion

Did you know that most people make running harder than itneeds to be by wasting energy through poor technique?Correcting your running technique means you can savesome of that wasted energy to be able to run faster orlonger, and reduce the risk of injury.

Here are 8 tips for improving your running style:

1. Torso - Be tall - draw up from the top of your head

towards the sky. Resist the urge to hunch or slump overespecially when tired.

2. Shoulders - Relax your shoulders down and away fromyour ears. If you carry tension there, every now andthen hunch them right up to your ears and relax and letthem drop right back down again. Draw your shoulderblades towards each other and down. By this we meandon't allow your shoulders to round forward. Proudchest is best.

3. Eyes - Look at where you are going - try not to stare atyour feet or you'll be slumped over in no time! Looking afew metres in front of you is good for safety andtechnique.

4. Abdominals - Brace your abdominals - pull your naveltowards your spine (without holding your breath!)

5. Hands - Place your thumb on the side of your indexfinger, forming a loose fist. Hands should stay relaxedbut controlled. No clinching of the fist as this tenses thewhole body!

6. Arms - You should have a 90 degree angle at yourelbows. Arms swing naturally, but close to the body,hands around the height of your hips. Watch for armsthat wave around - especially as you try to run faster.

7. Stride - Think of your legs as a smooth wheel movingover the ground, not pogo sticks bouncing into theground. Most people make the mistake of taking stridesthat are too large and inefficient. Count how many steps

you take in one minute whilst running. You are aimingto take 180 per minute no matter what speed you arerunning. This will take practice and you'll need to worktowards this number slowly. Taking smaller steps willeliminate the bounce and make your strides smoother.

8. Mind - Relax, enjoy! If you feel tense try to shakeeverything out and continue running.


6/14

Instead, eat in moderation and promise yourself anotherportion for tomorrow. This doesnt give you the now ornever type of ultimatum on your body. By the way, alwayskeep your promises!

4. Interpret your body-lingo: You may hear your bodytelling you to go grab a large pizza or have cheese andcrackers for dinner. However, what the body really wants tosay is go get warm now. You can then change the cravingfrom having a pizza to a hot cup of tea and a hot water bath.Does the trick most of the time.

5. Dont go empty to a social gathering: Societypressures us into eating and drinking. Before leaving thehouse, have a bowl of salad or eat fresh fruits. Drink amplewater to get that feeling of fullness. According to LawrenceJ. Cheskin, MD, founder and director of the JohnsHopkins Weight Management Centre and associateprofessor at the Johns Hopkins Bloomberg School of PublicHealth in Baltimore, When we eat outside the home,

studies suggest that we may take in 40% more calories thanwe would otherwise.

1A whopping 40%! Imagine that.

What tips are you using to turn off your hunger switch thiswinter? Tell us on our Facebook page!

Source:http://www.webmd.com/diet/features/5-tips-to-avoid-winter-weight-gain

Turn off your hunger switchthis winter.

Come winter, it becomes hard to avoid overeating andgaining weight. Most people will beat themselves up over

the binge-eating habit that shows up in winter. However, it isimportant to realise your hunger pangs are normal. Notconvinced? Lets dig a little deeper.

Humans are warm-blooded mammals. We experiencehunger pangs in winter because we are biologicallyprogrammed to feel that way. Its an evolutionary trait thatmakes the body add weight to it during the cold, dark days.Our ancestors, the cave-men, would find it difficult to hunt orprey for food and the extra fat helped them cope with thecold.

While eating is not bad, over-eating is, and during winter itcan be attributed to seasonal changes. But since we donthibernate like bears, we need to channel the pangs in such

a way that make winters remain a healthy season.1. Eat slow: Eating slow allows your body to signal that it isfull and no longer hungry. Eat too quick and you will findyourself in the sick and bloated feeling you get when yourestuffed. Studies show that winters add up to at least a kilo toyour body and although this doesnt sound like much, thinkabout this: You will have gained weight by at least 10 kilos ina decade!

2. Measure your intake: Make it a point to eat from a plateand measure your portions. Eating from a plate may giveyour eyes a signal that youre eating more than usual measuring your intake will help you keep binge-eating incheck.

3. Treat yourself: Most of us have a tendency to tellourselves: You can eat this today, but cant have anymore!This causes us to overeat and you may end up eating awhole box of chocolates in one go.

Give Dad a gift he won't forget. Something

that will have his heart racing and leavehim with lasting memories.

Talk to your trainer and gift him aStep into Life Gift Voucher and start his

Step into Life experience today!


7/14

Tips to Limit alcohol intake.

It can be a challenge to limit the number of alcoholic drinksyou consume. Here are some tips to help you cut back. Tickthe ones that will be most useful for you:

Eat a snack or drink water before you go out so thatyour stomach is not empty.

Decide on the maximum number of drinks you will have.

Volunteer to be the designated driver.Make your first drink a large glass of water.

Drink only with meals.

Drink slowly. Make each drink last.

Alternate alcoholic and non-alcoholic drinks.

Dilute wine with plain mineral water.

Choose low-alcohol beers and wines.

Choose a mock tail (non-alcoholic drink) rather than acocktail.

Avoid getting in shouts.Leave your wine glass full. Fellow diners cant refi ll a full

glass.

Remember, you dont have to finish the bottle!

When you are out, ask others to cut off the (alcohol) tapwhen they think youve had enough.

If you drink to relax or reduce stress, try an alternativeactivity like going for a walk, reading a good book orwatching television.

Matt ONeillBSpSc, MSc, APD, AN,Nutritionist, Sunrise &

Morning Show

Healthy RecipeAt Last - Guilt Free Eating!

Sauteedmushrooms on

toast

Serves: 2 Prep: 10mins Cooking: 20mins

Ingredients

15g margarine

100g swiss brown mushrooms, sliced thickly 50g fresh shiitake mushrooms, sliced thickly 100g button mushrooms, halved 50g oyster mushrooms, halved 1 clove garlic, crushed 1/8 cup (30ml) salt-reduced beef stock 4 slices sourdough bread 1/8 cup coarsely chopped fresh flat-leaf parsley

1/8 cup coarsely chopped fresh chives

Method

Preheat grill.

Melt margarine in large frying pan; cook mushrooms and

garlic, stirring, about 5 minutes. Add stock; bring to aboil. Reduce heat; simmer, uncovered, about 10 minutesor until mushrooms are cooked as desired.

Meanwhile, toast sourdough bread.

Stir herbs into mushrooms and serve on toast.

MJ Nutrition Matt ONeill www.MetabolicJumpstart.comExchanges per serve

2 1 2

Nutrients per serve897kj (214cals), 9.9g Protein, 7.0g Fat, 1.1g SaturatedFat, 24.8g Carbs, 1.8g Sugars, 6.1g Fibre, 571mg Sodium

Source: Australian Womens Weekly Slim


8/14

BECOME A PERSONAL TRAINERWITH THE

AND STEP INTO LIFE!Do you love fitness? Over your job? Want more flexibleworking hours? Become a Personal Trainer TODAY! TheAustralian Institute of Personal Trainers, the REAL educatorin fitness, has a great offer for Step into Life members.

We provide REAL education that supports you throughoutyour entire fitness career. We will teach and coach you asyou progress from study, to a specialised fitnessprofessional Our graduation rate is three times higherthan the industry average!

We are 100% committed to your fitness career and thefollowing are just some of the benefits youll get fromstudying with the Australian Institute of Personal Trainers:

REAL industry experience All of our courses focus onhands on practical learning, ensuring you receive thehighest level of industry experience whilst undertaking yourstudies.

REAL study options - Complete the theory and gainpractical experience at your own pace via tailored onlinelearning resources and flexible course programs that fit withyour lifestyle.

REAL locations across Australia We have the largestnetwork of Campuses and Mentors in Australia, more than

any other fitness education provider; there is a campus nearyou.

REAL support You have access to our expert EducationTeam and student support via email and online, youll neverfeel like youre doing this on your own.

The Australian Institute of Personal Trainers Certificate III &Certificate IV in Fitness is very practical and you learn fromsome of the most successful personal trainers in Australia.By the end of our course you will have built up theexperience and confidence to train immediately, makingyou a better quality trainer.

The Australian Institute of Personal Trainers is working withStep into Life to provide viable career paths. As a graduate

you have the opportunity to become a trainer or businessowner with a Step into Life franchise.

Dont just train become a Personal Trainer and live thelife!

For more information contact your Step into Life traineror visit www.aipt.com.au

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 $49.95 you will receive:

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

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

weekly checklists, faqs and discussion posts

Enhance your results with your FREE MJ Plus + program(worth $120 per year) when you sign up through a Stepinto Life trainer for the duration of your membership, andreceive:

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

Access to seminars online Supermarket foods MJ Exchanges

For more information talk to your trainer.


9/14

City to Surf held in NSW on the 12 August,had a huge turnout!

Step into Life Manly, NSWMembers participated in a 9.5km walk from

Spit Bridge to Manly

Step into Life Edgewater, WA, boxkick session

Step into Life Torquay, VIC, powerflex session


10/14

Step into Life has a fantastic opportunity for you to becomea qualified Personal Trainer.

We are inviting Step into Life members that would like tolearn about becoming a Personal Trainer to contact ourstate offices. We will tell you how easy it is for you tobecome a qualified Personal Trainer.

Every member that decides to go ahead with a PersonalTrainer qualification will have access to course discounts atvarious providers.

Contact your state office on 1300 134 136 for moreinformation.

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 a

Step into Life Franchisee.

Franchise Tour DatesIf you would like to find out more about becoming a

Step into Life Franchisee why not attend one of ourobligation free Franchise Tours.

Call 1300 134 136 to book a seat (limited seatsavailable).

NSW

Sat 15 September Sydney 7am 9am

QLD

Wed 19 September Brisbane 5.30pm 7.30pm Sat 22 September Gold Coast 7am 9am

SA

Wed 19 September Adelaide 5.30pm 7.30pm

Sat 22 September Adelaide 7.30am 9.30amVIC

Sat 1 September - Melbourne 8.15am to 11am Sat 22 September Melbourne 8.15am to 11am

WA

Sat 8 September Joondalup 10am 1pm Sat 22 September Joondalup 10am 1pm Sat 6 October Joondalup 10am 1pm

Refer a friend and well give youanything you want!

At Step into Lifewe value your patronage

and 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/tell-a-friend.php


11/14

Members BenefitsDiscounts & Offers

Please support our national and local traders,and take advantage of the discounts they offer toStep into Life members. Simply, show your Stepinto Life membership key ring to the staff ofparticipating outlets.

Radisson Resorts & HotelsMembers receive discount accommodation at the following -

Radisson Blue Hotel Sydney

Radisson Hotel & Suites Sydney

Radisson on Flagstaff Gardens Melbourne

Radisson Resort Gold Coast

Offers Valid till December 2012. Terms & Conditionsavailable from the Radisson.

Receive a 20% Discounton all Ryders Eyewear Products

To purchase Ryders Eyewear visitwww.ryderseyewear.com.au and

quote the promo code that corresponds to your state

SIL-SA-2012

SIL-NSW-2012

SIL-VIC-2012

SIL-QLD-2012

SIL-WA-2012

Discount movie tickets from your trainer

SUBSCRIBE & SAVE OVER 43%

Subscribe to Men's Health and Women's Health magazinefor JUST $26 every quarter by automatic credit cardpayment. You'll SAVE a massive $85 off the full price in thefirst year. Plus both of these fantastic magazines will bedelivered direct to you FREE. Also, this offer is RISK FREE- you can cancel at any time, no questions asked!

SAVE yourselfover 43%

www.subscribetoday.com.au/8201


12/14


Est. 1988

All types of ink jet and laser cartridges refilledand remanufactured.

Quotations on supply of new original orcompatible cartridges

Advice and quotations on supply of new printers Small colour printing runs A4 and A3 Laminations.

10% discount to Step into Life members

Call Leslie Smith on 49 263336 or [email protected]

Location: 190 Frenchville Road, North RockhamptonLook for the sign on the driveway.

Contact Lorelle for all your catering needs.Discount available to Step into Life Members.

Healthy Options available!


13/14


.. Sit...Relax

..Enjoy

10% off

breakfast, coffee, lunch and gift lines

Open 7 Days

Rockhampton BotanicalGardensSpencer StreetPh: 4922 4347

Tropical Plants from the Rainforest,

from the Desert and from Habitats in between

Palms, cycads, bromeliads, bamboo, natives, fruit trees,

gingers, heliconias, succulents & aroids, hedging, flowering,

water-wise & indoor plants, mulch hay, potting mix,

fertilisers.

Open 7 days 8am to 5pm

87 Nielsen Ave, Glenlee (North Rton).... 0409 340 252

Mention this ad to receive 10% off

your next purchase over $100

IBEAUTYIBEAUTYIBEAUTYIBEAUTY

Eyelash ExtensionsAcrylic Nails

Ros McConkey

0427 187 [email protected]

139 Musgrave Street

Phone 4922 2188

See Karen for your next costume party! She has costumes for

hire and accessories available for purchase.

Ben HintonBASc Human Movement

BHSc Podiatry MAPA

Accredited Podiatrist

170 Musgrave Street

North Rockhampton

P: 07 4922 1133

F: 07 4922 1144

[email protected]

Visit Kelly foryour next cut,colour or style

and receive

10% off allservices.


14/14

Franchise Directory

To find your nearest location please visit our website

Click here

http://www.stepintolife.com.au/your-nearest-location.php

Follow us on -

Step into Life Rockhampton is a supporter of local community events and sporting clubs,

contact Brenda on 0438 364 060 or [email protected] to find out how we can assist

you with your fundraising.

Find us on Facebook

https://www.facebook.com/StepintoLifeRockhampton

Documents

Fresh Air September 2012