Step into Life Camberwell

Phone: 0451 052 262 Email: camberwell@stepintolife.com

December 2013, Issue 87

Directors Desk
Fitness Evaluations & the New Year
Dear members, family and friends,

Local News
The Christmas / New Year time is upon us once again, and its the time of year to be relaxing on the beach during the day and eating all night. Why dont you try fit in the 12 Days of Christmas Workout each day? This little game is fun to play as a group and can be played almost anywhere. Wheres the most interesting place you will play it?

During the month of November, fitness evaluations took place at every Step into Life Franchise, have you ever wondered why we do these? The primary purpose of doing a fitness evaluation every 8 weeks is to gauge where your general fitness, strength and cardiovascular fitness is at and then for your Trainer to recommend changes to your training regime. The November fitness evaluation has another important purpose, compared to the others during the year, because this evaluation will be used to make recommendations for your training and to match those to your new years goals. As the Christmas and New Year period approaches try to pick small achievable goals and tick the right boxes to get through this period of over indulgence and festivity. This is my 18th Christmas and New Year period with this amazing company Step into Life and I love it and enjoy it now as much as when I first started the business. I would like to extend sincere good health, fitness and prosperity wishes to every Step into Life member, your family and friends and all the best for 2014. May all your fitness and health wishes come true. To all the exceptional people who make Step into Life the amazing company and brand that it is, thank you. You are all truly enter-trainers and you give of yourselves professionally, physically and mentally every day and it is appreciated. I wish you and your families a merry and healthy festive season, a well-earned rest, prosperity and everything of the best for the New Year. Please remember, a little is always better than none! Train hard, stay fit and healthy Regards Larry Cohen Founder and Director

Timetable Changes
Talk to your Trainer regularly to ensure youre completing the best mix of training available to you to reach your goals.

Comic Relief

Due to Step into Life Camberwells closing dates, extra sessions will be placed on the timetable to cover those missed sessions. Speak to your trainer for full details

Events
What is happening? Id love to join in! Coming in December

Park Run Victoria Albert Park Date Every Saturday in December Start time 8:00am

2013 Emma & Toms Christmas Run Date Wednesday 11th December 2013 Start time 6:30pm 5km run/walk 7:00pm 10km run/walk Where Palms Lawn, Albert Park

Merchandise
Our new range of womens active wear has arrived! Order through your Trainer or via www.stepintolife.com today.

Active Cargo Pants $59.95

Racerback Training Top $29.95

Stay cool and comfortable with every stretch & squat! A slim-fit and athletic style designed to stretch and Wear as full-length or fold and button up as a 3/4 style. move with you, ideal for your every workout. Sizes 8-16. Sizes 10-16.

Dri-Fit Pullover $50.00

Slim-Fit Hoodie $55.95

Work up a sweat in this moisture-wicking pullover. Snug and warm, this hoodie is the perfect warm-up Lightweight with a tailored and feminine cut. and cool-down companion for your next session. Sizes 10-18. Sizes S-XL.

Training Club
Achieving your goals at Step into Life
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 (totals available on your fortnightly progress report). Points gained are a measure of your commitment to your training. How close are you to your next Training Club milestone? Ask your Trainer to help you set some time lines for your goals. Awards achieved in November
200 points Georgia Wilkinson, Sue Wilkinson, Rick Powley 500 points James Nevein, David Witte, Craigh Ansell, Tom Horsley 1000 points Gwen OHanlon

Member Profile
Who is Kim Stone?

Where were you born? Georgia, United States What is your current profession? Process Consultant What sports have you been involved with during your life/best achievement? Volleyball, softball, water and snow skiing. My biggest achievement sports wise was running a marathon 13 years ago What is your favourite Step into Life session? Boxkick What is your favourite naughty treat when your trainers arent looking? Red wine What are your top 3 goals you would like to achieve? 1. Get to at least my 2 scheduled sessions each week 2. Continue to improve my cardio fitness 3. Move to 4kg weights on a consistent basis What goals have you achieved at Step into Life so far? I've lost some weight and my fitness is much better than it was before I joined SIL and I've made some great friends....I enjoy each session because they're quite social and you forget about any of the pain....misery loves company, right?

New Members
Welcome! Erica Austen Wayne Austen Nicole Leslie Lisa McCarthy

Member Birthdays
Happy Birthday! Lisa McCarthy (15/12) Kim Stone (17/12) Jane Skjellerup (19/12)

Training Tips
Holiday Survival Guide How to sneak in some exercise over the holiday break

3. Take a quick walk before dinner If you have 10 or 15 minutes before dinner, why not get that heart rate going? You can lower your blood sugar levels and work up an appetite at the same time by taking a short, brisk walk. 4. Play with the kids Keep kids entertained and give yourself a short workout. Whether you play an organized sport or just make up a new game that requires physical activity, you can help teach kids good fitness habits and reap the benefits yourself. If you havent got kids, try playing with your friends kids. 5. Start a new holiday tradition Play a family-friendly tag game on the weekends or take the group on a walk to view holiday lights instead of driving. 6. Volunteer for chores From raking leaves and mowing the grass, and walking the dog, many daily activities have the potential to be valuable fat burning workouts. Look at it this way, every 2 minutes you spend being more active than you normally are, is 30 sec less you need to find time to do workout. 7. Create a 10 minute power workout-- During this busy time of year, its more about making the most of the time you have. Take a few minutes right now to put together a 10minute routine that you can pull out of your back pocket whenever you have the opportunity. Include exercises suitable for your level of activity. Options may include lower impact exercises such as calf raises and side kicks, or more intense exercises, such as jumping jacks, crunches and push ups. Your routine should focus on a variety of muscle groups and strike a balance between cardio and strength training. Change your outlook Looking for opportunities to burn extra calories everyday can go a long way toward maintaining a balanced holiday period. But the secret is in your outlook. Any 10 minutes of down time becomes a new opportunity. Nows the time to put down the remote (or the computer mouse) and get active. Can you find 10 minutes to exercise today?

Travelling, parties, stress and busy holiday schedules can wreak havoc on your diet and exercise plan and thats not even considering the never-ending supply of tempting holiday treats. For many people, the holiday season presents a number of challenges for keeping the mind and body in shape. But a little extra exercise can help you stay in control and offset the occasional splurge. Instead of worrying about carving out an extra hour in your day, the trick is to embrace the season and begin to look for ways to sneak in exercise in smaller bursts. Here are some ideas to help: 1. Give new meaning to the term power shopping Hitting the shops in search of gifts? Start your trip with a couple of brisk laps before you begin your real shopping. By spending an extra 10 or 15 minutes, you can take in the store windows, prioritize your shopping plan and tack on some valuable calorie burning. 2. Take the stairs whenever possible At work, the mall or anywhere you can, always opt for the stairs instead of elevators or escalators. A similar trick is to make use of hills and inclines you come across and create a mini workout with them: Simply walk with a quick pace up the hill for a minute or two, then cool off by walking back down.

Juicing for optimum health

Juicing fruits and vegetables is a popular health-kick, but do the health benefits warrant the effort? What are the best ingredients to include in your home-made juice? And what are some good juice recipes? Ive got all the answers for you here to help you start juicing the smart way. What is Juicing? The mechanical process of juicing releases and concentrates many of the vitamins, minerals and antioxidants from fruits and vegetables compared to the whole food. While store bought juices are convenient they can contain added sugar, preservatives or flavours. The processing can also destroy levels of nutrients. So fresh is best! What are the benefits of Juicing? If you struggle to eat enough fruits and vegetables each day, juicing can help you reach your target intake. Juicing on top of your target whole fruit and vegetable intake will significantly boost your antioxidant and phytochemical intake to help reduce inflammation and cut disease risk. Any downsides of juicing? Less fibre More calories The major nutritional goodie juices lack is the fibre that is removed in the peel and pulp. To get more fibre into you juice leave some of the skin on and add the pulp back in. To increase fibre content of your juices add pearled barley, psyllium husk, oat bran. Youll also need to factor in the concentration of calories in juice. On average a 200mL glass of fruit juice contains 300kJ / 70 Cal from the natural fruit sugar - fructose. Vegetable juice has significantly less sugar. A 200mL glass of celery juice equals 70 kJ/ 16Cal, tomato juice 200kJ / 48 Cal and carrot juice 250kJ / 60Cal. How to count your juice on Metabolic Jumpstart? Unless you are on a higher-energy plan, my general rule is a maximum of 1 x 200mL glass of fruit juice per day. This rule is too both encourage you to eat most of your fresh produce and to help limit calories. Of course, if you include more juice, especially vegetable juice, in your diet and still achieve your goals, then go ahead.

1 Vegetable Exchange = 75g of raw vegetables in your juice. 1 Fruit Exchange = 1 Usual fruit Exchange in your juice. Carrots are a semistarchy vegetable, so if you want to be precise, you should count every 2 carrots juiced as 1 Starch Exchange in addition to the Vegetable Exchanges. How to super charge your juice: Adding nutrient-rich ingredients can supercharge your juice: Beetroot, spinach and celery - high in nitrates which will help lower blood pressure and increase blood flow to muscles. Carrots (vitamin A), kiwi (vitamin C), pomegranates and all berries (antioxidants), tomatoes (anti-cancer properties). Chia seeds, avocado and LSA (linseeds, sunflower and almond meal) add healthy oils. Spirulina powder is around 60% protein and a source of vitamin E and B vitamins, except B12 as is often claimed. Despite the hype over wheatgrass, its similar to broccoli and spinach juice for nutrients. Ginger may relieve cold symptoms and reduce stomach upsets.

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:

Roasted salmon and teriyaki

Serves: 2 Prep: 5 mins Cooking: 30 mins Ingredients 2 salmon fillets, boned removed Spray oil 1 table spoon teriyaki sauce, plus extra to serve 1 tablespoon rice vinegar Grated zest and juice of lime 1 teaspoon sesame oil 1 teaspoon grated fresh ginger 1 garlic glove chopped 1 bunch spinach, trimmed and lightly steamed Method 1. Preheat oven to 120C. Lightly spray baking pan with oil 2. In a small bowl, combine the teriyaki sauce, vinegar, lime zest and juice, oil, ginger and garlic. 3. Place the salmon in the prepared baking pan and brush liberally with the marinade. 4. Bake the fish for 25-30 minutes basting occasionally until the flesh flakes easily when tested with a fork. (it will be pink). 5. Serve and drizzle with extra teriyaki sauce.
Exchanges per serve

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

For more information talk to your trainer.

0.5
Nutrients per serve

1.25

0.25

1280kJ (306cals), 35g Protein, 17g Fat, 4g Saturated Fat, 2g Carbs, 1.5g Sugars, 2g Fibre, 102mg Sodium Source: Modified from Zest by Catherine Saxelby

Great work team - City Scramble SA Winners

We will excuse Helen and Derek Parr of Wheelers Hill for not wearing their Step into Life t-shirt due to the chill factor of Everest Base Camp!! Congratulations on an epic achievement, we are thrilled Step into Life helped you achieve your fitness goals!

The City Scramble Team Woodville

Training with a view! Brighton SA member Sarah Adamson sporting her Step into Life top during her resistance band workout on a Tuscany mountain top. Great commitment Sarah and yes, we are all jealous!

Hula dancing anyone? City Scramble burpees in Hawaiian skirts!

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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