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Heart rate
training zones
Dear Members, Family and Friends Hello and welcome to Februarys edition of Fresh Air. I love this time of year, new years resolutions are made and new journeys and goals begin. Talking about new journeys, I would like to welcome the new Step into Life franchises, partners and members to the Step into Life group. The new franchisees just completed their franchise induction training at the Radisson Resort, Gold Coast. Heart rate training zones is a very interesting topic and there are many opinions on the right training zone to maximise results. As part of the GOPT revitalization program, we have re-designed the heart rate chart that is present at all Step into Life Cardiomax sessions to make this invaluable training tool easier for members to understand and use.
The zones are now colour coded. The yellow zone is for the warm up and cool down phase. Then the green, blue or red zone will be determined by the focus of that Cardiomax session. All Step into Life trainers have access to hundreds of training programs and all of those programs have a heart rate zone chart so they know what the ideal zone is for that session.
0-65% 65-75% 75-85% 85%
Event Results
January was an active month & its only going to get more active er () as we start to gear up & train harder for the upcoming fun runs, tri-athlons, & tough events! But first here are a few results from January... Jess & Tegan took on the Omara Womens Tri-athlon at Mordialloc & came away smiling (& already getting ready for the next one coming up in Feb) make a team or compete individually, the next one is for Men & Women as is in Sandringham on Feb 26th. Runners of the Race 1 of the Super Sunset Series were cheered on by Zebras, Monkeys & Giraffes as they completed the course! It was at the Zoo! It definitely made the run more enjoyable...here are Keysies results: Name James D Lia Jules Mark Ben Ly Kat Jess Distance 7.75km 7.75km 7.75km 7.75km 7.75km 7.75km 7.75km 7.75km Time 36.07 1.10.20 1.15.20 54.14 45.31 52.53 49.55 46.32
REMEMBER! You have til the 15th to sign up for the distance package new PBs are a few strides away!
The next race of the series in Wednesday Feb 15 the Tan Great if youre not usually up for the Sunday Mornings!
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Please note that if wet weather evening toning sessions & Saturday mornings will be held at Dandenong South Primary School Hall, William Avenue, Melway Ref. Pg.90 D10
Please note that 7.45am Kickboxing session on Feb 11th will be at a different location.
New Zealand
Auckland Botany
Find your new and existing Step into Life locations on Facebook and Twitter for regular updates.
Local News
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 achieved in Our Summer Bootcamps went off with a bang as we had some new recruits join the ranks here they are showing off their guns! th
7:15pm TONING CHALLENGE 15min of Fitball, 15min of Bands &15min of weights (must have your own fitness ball & resistance band) 8:00pm CARDIO CHALLENGE 20min of Cardio Session, 20 min of Kickboxing THEN ALL DO POWERFLEX TOGETHER FOR 15 MIN. (Must have your own boxing gloves) 9:00pm BOOTCAMP CHALLENGE 30 min (must wear bootcamp shirt) We will also be raising funds for the Keysborough Animal Shelter heres how it works if you wish to do 1 challenge then its $10 2 challenges is $20 & 3 challenges is $30. 100% of the donations will go straight to all those cute & cuddly lil animals! Let us know if you can come along to help celebrate The end of our Biggest Loser & Biggest Gainer competitions is near which level have you hit? Who is going to be crowned Keysies Biggest Loser? Biggest Gainer? Keysie Challenge Stats (as of 5th February) BRONZE (1 challenge completed) Matti Daz Jacko Helen T Van Brock Brent Hec Nigel Renee Joseph Theresa Lia Ben Lyly Gill Silvana Alun Vet KP Sin Nic Trace W Liz Rob Shaz Roger Mario
50 points Jaz Hurst Nikki Lynch Emily Bird 200 points Kevin Phoa Tracey Weaver Zera Raman Jo Kingi Theresa Paora Jackson Taylor 500 points Alex Thach Tegan Berry
New Members
Welcome Back!
Wendy Wright Jaz Hurst
Welcome!
Alison Thach
Member Birthdays
Happy Birthday!
4 - Jackson Taylor 4th Jon Horsburgh 5th Brent Van Rooyen th 6 Alison Van Rooyen 8th Kim Kulic th 9 Renee Tipker 11th Sarah Hurst th 13 Margie Thomson th 15 Nelson Marinho 17th Matt Edwards 18th Chris Felix th 19 Donna Marshall rd 23 Marko Radisic 25th Rima Saeb 25th Meldina Klehic 28th Jo Kingi
th
James Donaldson (Cardio & Nutritional) Tegan Berry (Nutritional & Buddy)
TIP:
Member Profile
Van Kong
Van has been a member since February 2010
Questions
Where were you born? Thailand What is your current profession? I work at an Auction House for Grays Online What sports have you been involved with during your life/best achievement? I was the school X-Country captain in Primary School :D
Events
BootCamp PACKAGE
Summer Package begins Saturday, January 7th 6am
What is your favourite naughty treat? Mee Goreng!!! What primary & secondary schools did you attend? Harrisfield Primary & Noble Park Secondary College What is the nicest thing anyone has ever done for you? An old friend of my family once helped me buy my first car from an auction house. What would you like to achieve (fitness wise) in the next 6 months? Get ripped! What are your Interests/Hobbies? I enjoy a spot of Photography. I enjoy spending weekends with my two children. What is your favourite SiL session & what results have you seen since you started? Monday night cardio is pretty good, its usually a pretty big group and its good to work off the weekend naughties. Since Ive been training with SIL Ive dropped about 12kg and Im a lot fitter than I ever was since high school.
Endurance Package
FEB Fri 24th
Powerflex Package
FEB Sun 26th
Join the other 7 local Step into Life venues & the locals for a 5km walk/run or 10km run
http://www.starttofinish.com.au
Tough chick challenge category also! 6km of running & army obstacles Put your BootCamp training to the test!
www.r4k.com.au
Dates TBA
Our 2nd Keysie Ball, open to our members & their partners & supportive friends for a great night of dancing, awards & dress your best!
Why take the Step into Life / Flordis Nutritionals Multivitamins and Minerals? To assist with nutrient deficiencies that have occurred as a result of lifestyle circumstances such as physical exercise, illness, stress, pollution, poor diet, excessive consumption of alcohol and caffeine, the taking of regular medication including the oral contraceptive pill. Flordis Nutritionals Multivitamins and Minerals is a high grade vitamin and mineral with higher levels of trace elements than most multivitamin and mineral supplements Why take the Step into Life / Flordis Nutritionals Enteric Coated Omega 3 Fish Oil? Indicated to assist in the support of heart, brain and joint health. Fish oil supplementation has been shown to help maintain healthy cholesterol levels and a healthy cardiovascular system in healthy people. It is beneficial in the temporary relief of arthritic pain, reducing joint inflammation and swelling associated with rheumatoid arthritis. It also assists in eye health and optimum brain function. Flordis Nutritionals Enteric Coated Omega 3 Fish Oil is the highest quality oil from small fish (anchovy and sardine) rich in Omega 3 fatty acids from the pristine waters of the Southern Pacific Ocean. This MEG-3 fish oil is from Ocean Nutrition Canada, the worlds largest refined fish oil producer in the world. Why take the Step into Life / Flordis Nutritionals Muscle & Cell? This unique product combines magnesium and taurine. It will help to relax muscles and alleviate symptoms of muscle fatigue, tension and spasm. Magnesium is used in over 300 different enzyme systems. Magnesium is required for energy production, bone and cell membrane structure, synthesis of glutathione (an important antioxidant), musculoskeletal health and for the proper functioning of the cardiovascular system. Taurine has a function in membrane stabilisation and it facilitates in the transport of key minerals. Why take the Step into Life / Flordis DONAGlucosamine? DONA Glucosamine is successfully used to help alleviate symptomatic osteoarthritis of the knee, hip, spine and hands. It helps in the synthesis of new cartilage and reduces the breakdown of existing cartilage, thereby reducing inammation. Treatment with DONA Glucosamine demonstrates improvement in mobility of joints and relief of pain, as well as swelling and tenderness. It has been shown to rebuild damaged cartilage, thus restoring joint function.
6. SunSmart: A must-have for every Australian this summer and the fact that its free on iPhone, iPad and Android platforms make it even better. This app will tell you when its time to wear a sun block and when it is okay to step out to get some Vitamin D. There are several more apps downloadable in the online market and most of them are free or priced modestly. Pick your own or try different apps at once to find your best app. So which one of our list made it to yours?
When chocolate can be good for you continued... Apart from helping keep a strong heart, chocolate is also associated with uplifting the mood with endorphin release, and acting as a stimulant (from mild caffeine and theo bromine it contains). How to pick the good from the bad Pick dark chocolate over others no matter how alluring they are. Dont opt for fillings such as caramel, nougat, or milk based fillings. Avoid white or milk chocolates. In terms of portions, you can consume 45 grams or half a bar each week or one small square piece a day but make sure you resist over indulging! Many brands have harmful ingredients such as wax, highfructose corn syrup and vegetable oil. Chocolates that have wax will have a dull look, so buy the ones that shine. On the label, check for the amount of cacao in the chocolate aim for higher than 70% because anything less will be close to white chocolate and not as beneficial. Avoid buying any bars that have processed sweeteners or butter fats. You want a high-quality chocolate, and such additives will not help. But Remember, everything works best when done in moderation. Dont over-indulge this Valentine season when chocolate is bound to make its way into your refrigerator. A 100 gram bar of dark chocolate has nearly 400 calories so make sure its a safe bet! If you had half a bar or 50 grams, cut out other calories from high-fat, high-calorie foods during the day. Like always, you are the one in control of your health. Balance it all out and you should be fine. After all, chocolate makes a great energising, mid-afternoon snack! This Valentines Day, enjoy dark chocolate minus the guilt with your loved ones.
Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show
I was stopped at a set of traffic lights next to a 'flashy' Step into Life vehicle. I had been thinking of starting some sort of exercise to shed a few kilos before my wedding. I called the number, went for my free session and happily joined Step into Life Quinns Rocks. That was about 2 and a half years ago. I didn't lose all the weight I wanted, but my fitness quickly improved and my back pain disappeared. I continued training after my wedding, but then we moved to Carramar while we were building our house in Tapping. I was dedicated to Phil's sessions and vowed that I would still attend. But then I saw Cath training her 'Step into Lifers', and it was only a 5 minute walk from where I was living. I didn't want to leave Quinns, but I knew that distance would be a good excuse not to attend if I had a bad day; I was tired or any other poor excuse. So I decided to defect to Carramar, and that has been a decision I have not regretted at all. I love Cath's sessions, and I currently attend 3 a week - a cardio, a torture....I mean toning, and a kickboxing class. It's great to be encouraged to do better, especially when I'm feeling a little bit tired or lazy, and to be told that I'm doing well when I'm having a good training session. I've had to work through a few injuries since I started: tennis elbow from Badminton (that's so odd!!) including having the Chiropractor "rip the snot" out of my forearm; a heal spur and a strained hamstring. Advice from both Phil and Cath was great, and I was given alternatives for my workouts to nurse my injuries. I have recently started the Metabolic Jumpstart diet. In the first 3 weeks I have lost 3.5 kilo's and I am absolutely thrilled. I have never liked diets where you take meal replacement shakes or diets where you feel hungry all the time. I have enjoyed the MJ diet because it is normal, everyday food and I don't feel really hungry. I do miss my bourbons on the weekend though! Roll on target weight! At the moment, my main goals are to continue losing weight. I would love to lose another 10 kilo's by the end of March (this allows for the predicted blow-outs over Christmas!!). I will do this by continuing my sessions with Cath and by following the principles of the MJ diet I have started. I would also like to run in the City to Surf next year. Running doesn't come naturally to me. I find it really hard work, not particularly enjoyable and I probably look very awkward in the way I run, but if there is one thing I have learned, it's if you set your mind to something and give it all you've got, you can achieve anything. Sharon Lynn, Step into Life Carramar, WA
New Step into Life Franchisees training at the Radisson, Gold Coast, QLD
Saturday session Congratulations to our newest Franchisees who have just completed training Paula Carreno, Sarah Phillips, Dani Manevski, Phillip Collinson, Jake Whiteoak, Jenny Hannah, Carol Sullivan, Mark Patterson, Debbie Joynson, Marko Radisic, Mick Talbot and Sarah Smakman Resting after a tough work out
Keysies
Kevin Phoa First Session 5th May 2011 Total # of Sessions - 50 Fitness Test - 1 BootCamps 2 Teaser Keysie Competition 2011 Zera Raman First Session 24th August 2011 Total # of Sessions - 57 Fitness Tests - 2 BootCamps 1 Marines Keysie Competition 2011
Joseph Kingi First Session 14th September 2011 Total # of Sessions - 45 Fitness Tests 3 BootCamps 2 1 Teaser 1 Recruits Keysie Competition 2011
Tracey Weaver First Session 26th August 2011 Total # of Sessions - 56 Fitness Tests 2 BootCamps 3 1 Teaser 2 Recruits
Theresa Paora First Session 14th September 2011 Total # of Sessions - 50 Fitness Tests - 3 Keysie Competition 2011
Jackson Taylor First Session 10th October 2011 Total # of Sessions - 51 Fitness Tests - 1 BootCamps 2 2 Teasers
Tegan Berry First Session 10th February 2011 Total # of Sessions - 125 Fitness Tests - 2 BootCamps 18 2 Teasers 4 Recruits 7 Marines 5 Navy Seals Running Packages - 1 Keysie Competition 2011 Keysie Competition 2011 Alex Thach First Session 10th May 2011 Total # of Sessions - 142 Fitness Tests - 3 BootCamps 22 3 Teasers 4 Recruits 8 Marines 7 Navy Seals
Healthy Recipe
At Last - Guilt Free Eating!
Ingredients 2 apples peeled, sliced & julienne Small celeriac - peeled, sliced & julienne 50g fresh walnuts 1 tsp sugar pinch of chilli powder or flakes Sour cream/plain yoghurt to dress Chopped flat leaf parsley Small cos lettuce leaves Method 1. In a hot pan, lightly dry roast/fry the walnuts 2. When coloured add the sugar & chilli to caramelize. 3. Lightly dress the apple & celeriac season 4. Toss through the walnut & parsley & serve on the lettuce.
1.0
1.0
2.5
1.0
Nutrients per serve 1150kJ (275cals), 4.3g Protein, 17.5g Fat, 1.1g Saturated Fat, 24g Carbs, 22.6g Sugars, 6g Fibre, 31mg Sodium
Source: Alan Brown at Nutrient Rich Fitness
Referrals
Refer a friend and well give you anything you want!
At Step into Life we value your patronage and the people you refer to our program.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. In return for your support, we would like to give you a gift youve always wanted. Yes, anything you want - provided it can be purchased from a store which takes an eftpos machine. With our new Step into Life Any Store Gift card, you can use your referral gift card from us to purchase almost anything.
Become a Trainer
Get qualified
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 to learn about becoming a Personal Trainer to an obligation free information session. We will tell you how easy it is for you to become a qualified Personal Trainer. Every member that attends the Info session will automatically receive up to a $250 - $1,400 reduction in the cost of becoming a Cert IV Personal Trainer (depending on which state you are in). Contact your state office on 1300 134 136 for more information.
Refer a friend today to your trainer or another Step into Life franchise location, and for each friend who joins as a result of your referral, you will receive a Step into Life Any Store Gift Card to the value of $25. http://www.stepintolife.com/tell-a-friend.php
Toning Rotation
Please note the changes in the rotation are Monthly
FEBRUARY Toning Sessions are BANDS MARCH Toning Sessions are FITBALL APRIL Toning Sessions are WEIGHTS Fitballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Dont have your own? Youll need one. You may purchase one from your trainer
(we provide the weights)
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 their own fitness Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee.
Resistance Bands Green (Light) $30.00 Red (Medium) $32.00 Blue (Hard) $37.00
Members Benefits
Discounts & Offers
Please support our national and local traders, and take advantage of the discounts they offer. Simply, show your Step into Life membership key ring to the staff of participating outlets.
Members Benefits
Discounts & Offers
Members Benefits
Discounts & Offers
VIDEO EZY 401 PRINCESS HIGHWAY NOBLE PARK Ph. 9547 5977 Receive New Releases for $2.95 .
Members Benefits
Discounts & Offers
292 CORRIGAN ROAD KEYSBOROUGH 9798 1402
NOBLE PARK
Dr. Jose & Dr. Kevin Is a sponsor of SiL Keysborough therefore offer a complimentary first consult.
SUBWAY Receive ANY 6 Gram 6 inch Sub, salad or Wrap With a Mount Franklin Bottle of Water OR Yogurt for $8
128 CHANDLER RD NOBLE PARK 9798 4081 Receive 10% off all consultations
Members receive a 10% discount off Intimos Sports Bras 2 styles available. Offer only valid through Melissa Brown, consultant ID 104092. Contact Melissa on 0408 357 360 to book a private fitting.
159 KINGSCLERE
PARKMORE OSTEOPATHY
AVE KEYSBOROUGH 9711 7562 Dr Penny Gosling All current Step into Life members receive concession rates.
9551 9435.
provide a free scheduled delivery service. Their spring water is sourced from a protected spring in the Daylesford Region of Victoria and is bottled by hygienically sealed 15 litre returnable bottles
Hire a water cooler and get two 15 litre bottles for FREE
20% OFF! Ladies/Gents Haircuts, Perms, Colours, Shaving, Facials, Swiss Skin Care Products, Work Shops, Threading and even a massage chair and coffee while you wait
Franchise Directory
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