Fresh Air September 2013

7/29/2019 Fresh Air September 2013

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Directors DeskWhat makes Step into Life unique?

Dear members, family and friends

As we say goodbye to another winter, we embrace the startof spring and all the best that the outdoors and mother-nature has to offer. Do you have a special goal planned forthis spring or summer? Something different and unique thatwill take you out of your comfort zone?

On August 25

th

, I did my first Trail run. I have run many halfmarathons before but this was unique, very different andcertainly took me out of my comfort zone! This 21km eventwas race 3 of the Salomon trail series and the event tookplace in Silvan, in the Dandenong Ranges in Melbourne. Atabout the 9km mark, I came around a bend in the track andlooked up and I swear I nearly died of fright the climbahead of me was like a ramp to heaven! It was about 400mlong and those in front of me were walking or on all fourstrying to get up the climb. My heart rate for that section was98% of my maximum!

It was so exhilarating to finish this event and to run in an

environment where nature abounds, no bitumen, no carsand no noise. This past winter my goal was to focus on myrunning performance and to set and attempt some differentgoals for myself. A new goal has really helped with mymotivation and provided a fresh approach. I feel invigoratedabout my training again which was another goal.

My advice and that of all Step into Life Trainers, is to takethe time to have a think about what really motivates youand what your real goals are. If you know what reallymakes you tick and what will provide you with an immensesense of achievement and satisfaction, then that will giveyou the motivation and a fresh approach this spring.

Once identified, the next step is to tell someone about yourgoal, like your Trainer! Youre then accountable to thatperson for achieving your goal.

Have a great spring and enjoy your training!

Healthy Regards,

Larry Cohen, [email protected]

Step into Life YarravillePhone: 0414487501Email: [email protected]

September 2013, Issue 84

Fact, not Fiction.......

World record holders for push ups

non-stop: 10,507; Minoru Yoshida (JAP), Oct1980

one year: 1,500,230, Paddy Doyle(GBR), Oct1988 - Oct 1989

24 hours: 46,001; Charles Seviscio (USA),

24/25 April 1993 at Hesperia


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Comic Relief

Merchandise

Competitor T-shirtUnisex$25.00

Legacy VestMens & Womens

$49.95

Cotton StretchyKnee Length Tights

$28.50

Training Towel$10.00

Local NewsSpring is here and it's time to think about your fitness goals for thenext 3-6 months at least. From there you can figure out how manyraining sessions you need to do, what type of sessions you need todo and how to schedule them in and make them happen. It's a loteasier to stay on track with a trainer and knowing your friends ingroup will be there training along side you. But when you have thatadded incentive of knowing that you have an event to train for or apair of jeans to fit into then you're much more likely to stay on course.f you need some help to set your goals then let me know. I'm here tohelp you.I'm looking forward to a fantastic spring and summer ofraining together. Exciting!!cheers Tess,your trainer at Step into Life Yarraville

September TimetableMonday

6am 9:15am 5:20pm 6.30pm

Tuesday6.30pm

Wednesday

6am 9:15am 5:20pm 6.30pm

Thursday6.30pm

Friday

6am

Saturday

6:30am 7:30am 8.30am Sunday

EventsWhat is happening? Id love tojoin in!

Spring achievit run package- 1st Sept

Fitness evaluations-Sept 14th Devonshire tea in the park afterwards Melbourne Marathon- Oct 13th Special promotion for new members joining

in September. They receive a month free inOctober.


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New MembersWelcome! Monika SwiatkowskiWelcome back! Lesley Bergin

Member BirthdaysHappy Birthday!Mandy Humphrey-10/9Jeremy Norton-12/9

Brad Bainger 22/9

Member ProfileWho is? Jacquie Wrennall

Jacquie 2nd from the right with the girls at the deCastella fun run last year

QuestionsWhere were you born?Taunton, England emigrated with family to Australia aged3 years, initially lived in Yallourn, Latrobe Valley (now avery big hole in the ground) for two years before moving toMelbourne

What is your current profession?Clinical Neuropsychologist at the Royal Childrens Hospital,mainly working with children who are having surgery totreat their severe epilepsy

What sports have you been involved withduring your life/best achievement?Squash in my 20s, basketball in my 30s, very little in my40s before discovering real physical training quite ashock!

What is your favourite Step into Life session?pass

What is your favourite naughty treat whenyour trainers arent looking?Anyfood containing lots of fat, sugar and/or salt

What are your top 3 goals you would like toachieve?Keep trainingDo more 10K fun runs, hopefully a little fasterLive forever, or if thats not on, live as long and healthy aspossible

What goals have you achieved at Step intoLife so far?Running my first 10K fun run my 45 year-old self wouldnever have believed it possible!!Caption for photo kayaking on the Catherine River duringa six-day trek, absolutely fantastic fun!!

Training ClubAchieving your goals at Step into Life

How close are you to your next TrainingClub milestone?

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

Points gained are a measure of yourcommitment to your training.

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

Awards points achieved in August

Congratulations!!200 Thu Tran, Bex Holdman, Mat Murphey500 Jo Moroney1000 Danny Busija, Silvana Dimitrijovska1500 Rachel Carroll2000 Marg Given


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Potatoes Sweet potato, Nicola

potatoes, Pontiacpotatoes, ColesCarisma potatoes

Breakfast cereals suchas Rice Bubbles, MiniWheats, Coco Pops,Cornflakes, instantporridge

All Bran, Guardian,Natural muesli, porridgemade with rolled oats

Jasmine rice, sticky rice,white rice

Pearled barley,wheat/wholemeal pasta,Doongara (CleverRice),basmati rice, couscous,wild rice, steamedbrown rice, quinoa,bulgur

Snacks such as ricecakes, rice crackers,lollies

Yoghurt, custard, mueslibars, Le Rice, ryvita,

Sugar Floral honey, maplesyrup

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

Low GI food swaps

The Glycemic Index (GI) is a measure of the bloodglucose response to carbohydrate foods, with whitebread with a value of 100 as a reference. Lower GIfoods result in a more steady release of glucose intothe blood, preventing spikes in blood glucose andinsulin levels.

High GI foods result in a greater release of insulin,which makes it easier to store energy and harder toburn body fat. It is okay to have high GI foodsoccasionally, as the average GI of the diet is moreimportant than the individual GI values of the foods inyour diet.

Make these easy swaps to lower the GI of yourdiet:

Instead of these highGI foods:

Try these low-mediumGI foods:

Wholemeal bread, whitebread, Turkish bread,baguetpotte

Wholegrain bread,multigrain bread,sourdough bread, fruitbread, dark rye,pumpernickel


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Steps to Jumpstart yourMetabolism!

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

For only $79.95 you will receive:

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

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

weekly checklists, faqs and discussion posts

Enhance your results with 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:

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

For more information talk to your trainer.

At Last - Guilt Free Eating!

Healthy Recipe

Mini veggie frittatasServes: 12 Prep: 10 mins Cooking: 20 mins

Ingredients Non-stick spray 1 Tbs olive oil 1/4 cup of chopped red onion 1 1/2 cup of chopped mushrooms 3 cups of baby spinach

6 large eggs 1/4 tsp pepper Sea salt to season (optional)

Method1. Pre-heat oven to 180C. Spray a 12-cup muffin pan with non-

stick spray and set aside.2. Saute chopped red onion and mushrooms in olive oil until

soft. Add spinach and cover to 1-2 minutes or until spinachwilts.

3. Whisk eggs. Pour the veggie mixture into the eggs and mixwell.

4. Fill each muffin pan 2/3 full with egg mixture.5. Bake for 20 minutes or until eggs are puffed and lightly

browned around the edges.

Exchanges per serve

0.5 0.25 2

Nutrients per serve

*3 frittatas per serve596kJ (142Cal), 10.1g Protein, 10.7g Fat, 2.8g Saturated Fat,1.2g Carbs, 1g Sugars, 1.1g Fibre, 97.8mg Sodium

Source: Image and recipe modified fromwww.foodandfitness4real.com


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Step into Life SA Annual Ball held at the InterContinentalBallroom last month

Step into Life St Kilda and Williamstown membersbefore and after an Endurit session

Step into Life San Souci members after their last Achievit runbefore City 2 Surf

Step into Life Cottesloe, WA member Kristie Arnott atMachu Picchu, Peru

Step into Life Brighton, SA member Melissa Hand, at thetop of Mt Kilimanjaro


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Step into Life Victoria Franchisees and Members at the De Castella Event

Check out your Franchisees Facebook page for more pics and tag away


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Just some of the action in Yarraville-we have 8 differentprograms outdoors!


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Members BenefitsDiscounts & Offers

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

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

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

about this exciting opportunity.

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

Contact your state office on1300 134 136 for more information.

Franchise Directory

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

Follow us on -

Refer a friend and well give youanything you want!

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

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

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store which

has EFTPOS facilities.

Documents

Fresh Air September 2013