January 2013 Fresh Air Newsletter

7/29/2019 January 2013 Fresh Air Newsletter

1/15

Welcome to 2013!Dear Step into Life Members,Family and Friends

The team at Step into Life would liketo wish you all a very Happy New Yearand a safe start to 2013!

Have you set that New Years resolution yet? Heres athought, the latest research says that human lifeexpectancy is approximately 80 years. So, that means 80

summers, 80 autumns, 80 winters and 80 springs, with thatin mind, take 80 and subtract your current age and that issupposedly how many summers, autumns, winters andsprings you have left! When you think of it that way it placesa whole new angle on new-years resolutions.

Make the most of every day as each day is precious.January is a time to set some goals for the New Year.Please chat to your Trainer about your short, mid and longterm goals and they will assist you to plan ahead and staymotivated with your training.

I would also like to say thank you to all our Step into Life

members and our Franchise group for participating in theNational Breast Cancer Foundation Fundraising initiative.

As you are aware the NBCF supports the tireless researchinto this life changing disease which sadly affects one ineight.

With your fantastic support weve raised just under $5000that will go towards life saving research and assist in thefoundations goal of zero deaths from breast cancer by2030.

An aspiration thats made possible by your generosity and

support.

Heres to a healthy and productive 2013 were lookingforward to seeing you push your limits!

RegardsLarry [email protected]

Step into Life BerwickPhone: 0402076913Email: [email protected]

January 2013, Issue 76

The Step into Life franchise family is growing.Share it and let your friends know that they toocan take a step towards a fun, social and lastingfitness program. Step into Life - making a standfor a healthier generation one person and one

community at a time!

NEW Step into Life Locations

NSWCronulla

GungahlinWoonona

QLDMiami

*Under new management

VICAltona

Reservoir*Mt Waverley*

Essendon*

WAMorley
mailto:[email protected]:[email protected]:[email protected]


2/15

Timetable Changes

This Timetable will take effectfrom the 1st of February 2013.

Comic ReliefHahaha!

Merchandise

Sling bag new style$35.00

Action singlet$25.00

Knee-length tights$49.95

Cotton Training ClubSpecial! Only $10.00 each


3/15

Local News

&

Comingsoon!!!

Training ClubAchieving your goals at Step into Life

New MembersWelcome!Anthea Welsh, Leisa Evans, TrishaRanchod, Sanda Rousseaux, BecStalkes, Kerry Anderson, ChristineJackson & Justine Zuidema.

Member BirthdaysHappy Birthday!

January 1st - Tass ErmidisJanuary 5th - Stephen PennJanuary 22nd - Matthew HallJanuary 23rd - Joanna SoltysJanuary 26th - Maya GiampaJanuary 30th - Bec Stalkes

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 achieved in -50 points - Bernadette Laforgia200 points - Chandel Holt500 points - Leanne Bury, Jodie Donnellon& Petra Taylor-Smith.

A dynamic strengthening and stretching sessionenhancing muscle tone, core strength andflexibility. Inspired by pilates and yoga, thissession will tone your body, provide postural

strength, injury prevention, flexibility, balance,clear the mind and relieve stress.

Test your limits! An inspiring cross trainingsession using boot camp style drills to mould youinto shape. The outdoors provides the perfectenvironment to use weighted bars, ropes,medicine balls and buddy drills to maximisefitness improvement, while strengthening and

toning your body. Work as a team and leavefeeling pumped!


4/15

Member ProfileWho is?

Stephanie SalinasStephanie has been a member since July 2012

Questions

Where were you born?

Brisbane, Queensland.

What is your current profession?

Environmental Advisor.

What sports have you been involved withduring your life/best achievement?

Karate, Football.

Best achievement is completing TOUGHMUDDER!!!

What is your favourite Step into Life session?

Ummm, ,

.... ALL OF THEM!!

What is your favourite naughty treat when yourtrainers arent looking?

Jam Donuts and Magnums.

What are your top 3 goals you would like to

achieve?

Run a half marathon by the end of 2013!Get some sexy abs!Complete TOUGH MUDDER again in Winter!

What goals have you achieved at Step into Lifeso far?Increase the distance I can run and reduce my time perkm.

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


5/15

4. Ask for help

Pride sometimes stops us from letting others knowthat were struggling, but remember, people often liketo help where they can. Let the ones closest to youknow that you need a hand. As well as being awarethat now isnt the time to impose another demand onyour time, they may feel pleased to be able to lendsome support.

5. Meditate

Exercise as you know is invaluable to help keep yourstress levels healthy, but its important to listen to yourbody and pay attention to what you need most duringtimes of burnout. These are the times that we need to

be gentle with our bodies. Meditation can lowercortisol levels and have a great restorative effect.Make it a priority to schedule at least a couple ofsessions of meditation each week.

6. Over training

We do not realise this important factor often until it istoo late. Sometimes we are told harder and faster inour training but it must be in proportion. For example,a lot of us train 3 times per week at a Step into Lifevenue for up to 50 weeks of the year. This is 150

training sessions per year and the majority of themwill be at a high intensity. Take the time to have abreak from your training, even if it is only for 1 weekover the holidays. You will be amazed how refreshedyou will feel and you will even find that you come backeven fitter.

Kate James is a work life balance coach, writer andspeaker. She works with professional people who want toenhance their quality of life by making the right career andlife choices. You can find Kate atwww.totalbalance.com.au.

Johns CornerAvoiding BurnoutWritten in conjunction withKate James from Total Balance

What can you do to preserve your energythroughout the year?

1. Listen to your body

Often, minor physical ailments begin to arise whenwe start to feel chronically stressed. Our tendency

may be to brush these aside and press on. Yourbody is usually one of the first places youll noticemental exhaustion in the form of physical pain, so itsimportant to pay attention. Even the aches and painsyou consider to be bearable are telling you to takebetter care of yourself. Visit your doctor,kinesiologist, naturopath, acupuncturist or osteopathand make some time to rest.

2. Let go of some expectations

Take a look at the projects and tasks you have set

for the next couple of months and challenge yourselfto let go of at least one thing that you really dontneed to get done in that time frame. You mightdiscover that some tasks can be deleted from yourlist forever. Rememberthat after some time off, youllfeel refreshed and ready to tackle projects with a newapproach.

3. Have a break before the holidays

One of my favourite things to do in the lead-up toChristmas or school holidays is to take a break first.

Get out of town and spend some time disconnectedfrom your everyday life. Make sure you use this timeto rest so youre ready to hit the holidays feelingrecharged. If you cant get away this year, set asideat least an afternoon to rest with your feet up. Its notan old wives tale that putting your feet up is good foryou research tells us that elevating our legsactually enhances the restorative process.
http://www.totalbalance.com.au/http://www.totalbalance.com.au/


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3. Soup it upHomemade soup stacked with Free vegetables is a

great way to up your daily vegetables and keep thecalories down. This will also help you feel full andmight save you from snacking on something youshouldnt.

4. Grate itIf you dont really like veges or are simply strugglingwith the amount, try grating them and adding them tomince dishes like spaghetti bolognaise. This willreduce the amount of meat you are eating andincrease the vegetables, all without even noticing.

5. Go VegoGrab yourself a vegetarian cookbook and give somerecipes a try. Not only will it increase your vege intakeit helps expand your recipe collection.

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

7. SticksChop up some sticks of celery, carrot and carrots to

dip with some homemade hummus or babaganoush to create an all vege snack. What could be better?

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

Sunrise & Morning Show

Boost your veggieintake in 2013

Increasing your vegetable intake is a fantasticNew Years resolution. Vegetables are high infibre to help keep your tummy fuller for longerand your bowels regular regular and fuller forlonger. They are stacked with vitamins andminerals to nourish your body. They are loadedwith antioxidants to help reduce cellularinflammation that damages your metabolism.Sometimes its difficult to reach your VegetableTargets so we have put together some ways tohelp you along:

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

2. Top your toastRather than having just a spread or cheese on toast add in sliced tomato, mushrooms, capsicum oreven thinly sliced roasted vegetables.


7/15

At Last - Guilt Free Eating!

Healthy Recipe

Prawn, baby spinach & walnut salad

Serves: 2 Prep: 15 mins Cooking: 5 mins

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

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

Method1. Place rocket, baby spinach, cherry tomatoes and bocconcini in

a bowl.2. Heat a grill plate to medium-high and spray with vegetable oil

spray. Cook prawns for a couple of minutes until they turnpink.

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

and drizzle the dressing over the salad.

Exchanges per serve

2 0.5 1.75 0.5

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

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

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 yourFREE 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.


8/15

Wear It With Pride Week10th 25th December, 2012

And the winner is Albury! We received so manyfantastic and creative entries from our FranchisesAustralia-wide for our first Wear It With Pride week.Picking just one winner felt like an impossible task,but after much deliberation, it was decided that Alburyshould be awarded the prize of $500 to organize aChristmas Celebration for theirFranchises members.Congratulations, Albury!

We were overwhelmed by the number of highlyoriginal responses we received to this new andexciting promotion, so weve decided to include a fewhonorable mentions as well below. Dont forget youcan access these via Step into Lifes AustraliasFacebook page if youd like to share your pride withyour family and friends!Congratulations to our Wear It With Pride Week winners, Step

into Life Albury

A big thanks to our many members who participated and wore their Training Club shirts and singlets along totraining throughout Wear It With Pride week. Those of you that did were entered into a draw to be rewarded withsome Gold Class Movie tickets for your efforts. Franchisees will be in touch with the lucky winners shortly.

Honorable mentions

Step into Life Glen Iris had a ball wearing it with pride

Step into LifeSwan View
http://www.facebook.com/stepintolifehttp://www.facebook.com/stepintolifehttp://www.facebook.com/stepintolife


9/15

Ron Boode from Step into Life Berwick VIC taking abreak at Hamilton Island

VIC members Jacquie and Sarah from Step into LifeDoncaster and Monica from Step into Life Glen Waverleyconducted a warm up at The Royal Walk for the RoyalMelbourne Hospital. Good work, ladies!

Step into Life Coogee say hands up if you think 6.15 AMis the best time for toneup session with Millie!

Santa drops into training at Step into Life Coogee


10/15

Step into Life Queanbeyan member Shane Taylor inParis recently

A Step into Life Chelsea member for over 5 years now, JaneSadler wore four of her training club shirts to one trainingsession. Shes earned those 2000 Training Club Points!

9.15 AM boxkick at Step into Life Coogee Meta from Step into Life Kensington Gardens receiving her5000 Training Club Points from her Trainer Mike.Congratulations, Meta!


11/15

50Training

ClubPoints!!

Jodie Donnellon

Bernadette Laforgia

Berwick's

The BERWICK BARBARIANS, fromStep into Life Berwick, conquered theirfears at Tough Mudder on Sat the 19th of

Jan. They also made it into the localPakenham Berwick Gazette!!!

200Training

Club Points!Awesome!

Chandel Holt

500Training Club Points! Amazing Dedication!

Leanne BuryPetra Taylor-Smith

1.....2.......3......OoooooooooooAahhhhhhhhh!!


12/15

Step into Life has a fantastic opportunity for you to become

a 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 on1300 134 136 for more information.

Due to customer demand we have Franchise

territories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitnessthat would love to run a Fitness Franchise, please let themknow about this exciting opportunity.

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

Refer a friend and well give youanything you want!

At Step into Lifewe value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness toyour friends 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.

http://www.stepintolife.com/tell-a-friend.php
http://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.php


13/15

Members BenefitsDiscounts & OffersPlease 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.

Members Benefits

Receive a 20% Discounton all Ryders Eyewear Products

To purchase Ryders Eyewear visit

www.ryderseyewear.com.auandquote 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 inthe first year. Plus both of these fantastic magazines will bedelivered direct to you FREE. Also, this offer is RISKFREE - you can cancel at any time, no questions asked!

SAVE yourselfover 43%

www.subscribetoday.com.au/8201

10% OFF!
http://www.ryderseyewear.com.au/http://www.ryderseyewear.com.au/http://www.subscribetoday.com.au/8201http://www.subscribetoday.com.au/8201http://www.ryderseyewear.com.au/


14/15

Members Benefits

Members Benefits

Members Benefits

Members Benefits

Members Benefits

Members Benefits

Members Benefits

Members Benefits

COFFEECLUBatMARGO'S

every Saturdaymorning 9:15am!

Shop 18, Parkhill Plaza,Parkhill Drv, Berwick

3806

10% OFF!! your meal!(notincluding chocolates and not valid with any other offer)

DISCOUNT of

$10!! on 60minsessions

Usually $80SIL Member price

$70!90min sessions

$100!usually $120

Offering Step intoLife Berwick

members a FREE15min assessment

and $5 OFFremedial Massage.

Normally costs $60.

$55 for members!!

10% OFF!

81 High StreetBerwick VIC

3806PH: 9768 9555

10% OFF!! Restaurant Dinning!

Buy anatural bone

& get oneFREE!

$10 PUPPYWASH!

(Puppies under 6months old)

Video Ezy BerwickS11/215 Park Hill Junction PlazaPark Hill Drive, BERWICK VIC

3806

RENT ONE GETONE RENTAL

FREE!


15/15

Franchise DirectoryTo find your nearest location please visit our website

Click here

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

Follow us on -
http://www.stepintolife.com.au/your-nearest-location.phphttp://www.stepintolife.com.au/your-nearest-location.phphttp://www.stepintolife.com.au/your-nearest-location.php

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January 2013 Fresh Air Newsletter