Step into Life Yarraville

Phone: 0414487501 Email: yarraville@stepintolife.com

September 2013, Issue 84

Directors Desk
What makes Step into Life unique?
Dear members, family and friends

As we say goodbye to another winter, we embrace the start of spring and all the best that the outdoors and mothernature has to offer. Do you have a special goal planned for this spring or summer? Something different and unique that will take you out of your comfort zone? On August 25 , I did my first Trail run. I have run many half marathons before but this was unique, very different and certainly took me out of my comfort zone! This 21km event was race 3 of the Salomon trail series and the event took place in Silvan, in the Dandenong Ranges in Melbourne. At about the 9km mark, I came around a bend in the track and looked up and I swear I nearly died of fright the climb ahead of me was like a ramp to heaven! It was about 400m long and those in front of me were walking or on all fours trying to get up the climb. My heart rate for that section was 98% of my maximum! It was so exhilarating to finish this event and to run in an environment where nature abounds, no bitumen, no cars and no noise. This past winter my goal was to focus on my running performance and to set and attempt some different goals for myself. A new goal has really helped with my motivation and provided a fresh approach. I feel invigorated about my training again which was another goal. My advice and that of all Step into Life Trainers, is to take the time to have a think about what really motivates you and what your real goals are. If you know what really makes you tick and what will provide you with an immense sense of achievement and satisfaction, then that will give you the motivation and a fresh approach this spring. Once identified, the next step is to tell someone about your goal, like your Trainer! Youre then accountable to that person for achieving your goal. Have a great spring and enjoy your training! Healthy Regards, Larry Cohen, Director step@stepintolife.com.au
th

Fact, not Fiction....... World record holders for push ups

non-stop: 10,507; Minoru Yoshida (JAP), Oct 1980 one year: 1,500,230, Paddy Doyle(GBR), Oct 1988 - Oct 1989 24 hours: 46,001; Charles Seviscio (USA), 24/25 April 1993 at Hesperia

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

Comic Relief

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

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

Events
What is happening? Id love to join 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 in October.

Wednesday Thursday
6am

Friday
6:30am 7:30am 8.30am

Sunday

Saturday

Merchandise

Competitor T-shirt Unisex $25.00

Legacy Vest Mens & Womens $49.95

Cotton Stretchy Knee Length Tights $28.50

Training Towel $10.00

Training Club
Achieving your goals at Step into Life
How close are you to your next Training Club milestone? Goal setting is a key element to gaining fitness, weight loss and improved health benefits. At all Step into Life sessions we add Training Points to your Training Club tally (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training. Ask your Trainer to help you set some time lines for your goals. Awards points achieved in August Congratulations!!
200 Thu Tran, Bex Holdman, Mat Murphey 500 Jo Moroney 1000 Danny Busija, Silvana Dimitrijovska 1500 Rachel Carroll 2000 Marg Given

Member Profile
Who is? Jacquie Wrennall

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

Questions
Where were you born?
Taunton, England emigrated with family to Australia aged 3 years, initially lived in Yallourn, Latrobe Valley (now a very big hole in the ground) for two years before moving to Melbourne

New Members
Welcome! Monika Swiatkowski Welcome back! Lesley Bergin

What is your current profession?

Clinical Neuropsychologist at the Royal Childrens Hospital, mainly working with children who are having surgery to treat their severe epilepsy

Member Birthdays
Happy Birthday! Mandy Humphrey-10/9 Jeremy Norton-12/9 Brad Bainger 22/9

What sports have you been involved with during your life/best achievement?
Squash in my 20s, basketball in my 30s, very little in my 40s before discovering real physical training quite a shock!

What is your favourite Step into Life session?

pass

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

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

Keep training Do more 10K fun runs, hopefully a little faster Live forever, or if thats not on, live as long and healthy as possible

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

Running my first 10K fun run my 45 year-old self would never have believed it possible!! Caption for photo kayaking on the Catherine River during a six-day trek, absolutely fantastic fun!!

Johns Corner
10 legit reasons to start body weight training today
Getting fit doesn't have to be rocket-science, and simple bodyweight exercises can be a great choice for achieving gains in strength, building muscle, boosting cardiovascular fitness, and burning fat. Not convinced? Weve got 10 great reasons why bodyweight exercises should be a key component of everyone's workout regime (along with tips for boosting your own routine today!). WHY BODYWEIGHT EXERCISES KICK BUTT 1. Super-efficient workouts. Unless the goal is to look like Arnold circa 1977, the days of two-hour workouts are numbered. Research suggests high-output, bodyweightbased exercises such as plyometrics yield awesome fitness gains in very short workout durations. Since theres no equipment involved, bodyweight workouts make it easy to transition quickly from one exercise to the next. Shorter rest times mean its easy to quickly boost heart rate and burn some serious calories. 2. Combined cardio and strength training. Pressed for time but need to hit cardio and strength in one quick workout? Performing quick bodyweight cardio sessions (such as one minute of burpees or a set of jumping jacks) in between strength exercises will keep the heart pumping while still encouraging muscle and strength development. 3. Fast fat-burning. Looking to shed a few unwanted pounds? Just a few minutes of a bodyweight circuit training can have a major impact on the body's metabolism. Don't believe it? Try adding a few quick sets of amped-up burpees into any workout routine and see what happens! 4. Something for everyone. Bodyweight exercises are a great choice because theyre easily modified to challenge any fitness level. Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. And progress is easy to measure, since bodyweight exercises offer endless ways to do a little more in each workout.

5. Improved core strength. The "core" is more than just abs. In fact, at least twenty-nine muscles make up the human core, and many simple bodyweight movements can be used to engage all of them. Such exercises improve core strength for better posture and improved athletic performance. 6. Increased flexibility. Not everyone who does regular resistance training has to end up with tight muscles, inflexible joints, and a bad case of imaginary lat syndrome. Bodyweight training for strength and flexibility can go handin-hand. Completing bodyweight exercises through a full range of motion is a great way to ensure joints are moving freely, can lead to improved posture, and might even reduce the chance of exercise-related injury. And yoga, the bodyweight-based workout of choice for many, is another great way to improve flexibility while also significantly improving strength. 7. Convenience. Ask someone why they don't exercise, and chances are "no time" or "inconvenience" might come up as culprits. Bodyweight exercises eliminate many of these common obstacles by allowing anyone to squeeze in workouts wherever they are. Exercising without equipment can be used as a stress reliever for those working from home or can provide a great hotel room workout for people on the road. "No time" really becomes no excuse. 8. Better balance. Since bodyweight exercises use no weights, increasing resistance is accomplished in other ways. For example, a regular bodyweight squat can be ramped up by swapping it for a single-leg squat (known as a pistol squat). Super-functional exercises like the pistol squat (and less intense ones, too!) can improve balance through increased body awareness and control. These advantages are another reason why bodyweight exercises can improve athletic performance. 9. Bye bye, boredom. It can be easy to get stuck in a workout rut of bench presses, lat pull-downs, and biceps curls. That's why bodyweight training can be so refreshing. There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves potential workout boredom, it can also help break through exercise plateaus to spark further fitness progress. 10. Fitness that's fun! Heading indoors for exercise is not everyone's cup of tea. That's another beauty of bodyweight exercises. They can be performed inside or outdoors, alone or with a group of friends, which is particularly enjoyable if some seemingly silly exercises are incorporated into the routine! A little laughter makes the process more enjoyable.

Low GI food swaps

Potatoes

Sweet potato, Nicola potatoes, Pontiac potatoes, Coles Carisma potatoes All Bran, Guardian, Natural muesli, porridge made with rolled oats

Breakfast cereals such as Rice Bubbles, Mini Wheats, Coco Pops, Cornflakes, instant porridge

Jasmine rice, sticky rice, Pearled barley, white rice wheat/wholemeal pasta, Doongara (CleverRice), basmati rice, couscous, wild rice, steamed brown rice, quinoa, bulgur The Glycemic Index (GI) is a measure of the blood glucose response to carbohydrate foods, with white bread with a value of 100 as a reference. Lower GI foods result in a more steady release of glucose into the blood, preventing spikes in blood glucose and insulin levels. High GI foods result in a greater release of insulin, which makes it easier to store energy and harder to burn body fat. It is okay to have high GI foods occasionally, as the average GI of the diet is more important than the individual GI values of the foods in your diet. Make these easy swaps to lower the GI of your diet: Snacks such as rice cakes, rice crackers, lollies Sugar Yoghurt, custard, muesli bars, Le Rice, ryvita, Floral honey, maple syrup

Instead of these high GI foods: Wholemeal bread, white bread, Turkish bread, baguetpotte

Try these low-medium GI foods: Wholegrain bread, multigrain bread, sourdough bread, fruit bread, dark rye, pumpernickel

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The Morning Show

At Last - Guilt Free Eating!

Healthy Recipe

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. For only $79.95 you will receive: Body shape assessment and health risk profile Personal calorie burning times for specific foods Menu plan sample with meals and correct portions Nutrition targets for kj, calories, fat, protein and carb Daily food group exchanges Mix & match guide Motivational Pack posted to you with 8 daily targets, fridge cards, fact sheets and special offers Access to My Jumpstart Online with audio guides, weekly checklists, faqs and discussion posts Enhance your results with your FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive: Weekly motivational emails and articles Motivation Planner MJ Recipes Tip Sheets Expert interviews from hormones to intolerances Downloads tools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foods MJ Exchanges

Mini veggie frittatas

Serves: 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) Method
1. 2. 3. 4. 5. Pre-heat oven to 180 C. Spray a 12-cup muffin pan with nonstick spray and set aside. Saute chopped red onion and mushrooms in olive oil until soft. Add spinach and cover to 1-2 minutes or until spinach wilts. Whisk eggs. Pour the veggie mixture into the eggs and mix well. Fill each muffin pan 2/3 full with egg mixture. Bake for 20 minutes or until eggs are puffed and lightly browned around the edges. Exchanges per serve

For more information talk to your trainer.

0.5 Nutrients per serve

0.25

*3 frittatas per serve 596kJ (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 from www.foodandfitness4real.com

Step into Life SA Annual Ball held at the InterContinental

Ballroom last month

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

Step into Life Cottesloe, WA member Kristie Arnott at Machu Picchu, Peru

Step into Life St Kilda and Williamstown members before and after an Endurit session

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

Step into Life Victoria Franchisees and Members at the De Castella Event
Check out your Franchisees Facebook page for more pics and tag away

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

Refer a friend and well give you anything you want!

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

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

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

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