Step into Life Yarraville

Phone: 0414 487 501 or 9689 8240 Email: yarraville@stepintolife.com

March 2012, Issue 66

ARE YOU READY?

Dear Members, family and friends, I trust this finds you all super fit. Over the last few months I have been keeping you all up to date on the GOPT re-vitalization program that Step into Life have been undertaking which we are all really excited about. All Step into Life franchises will be using some exciting and entertaining new training equipment to maximise the best fitness results and fun for members. The endurit program will include the use of battling ropes; aqua bags and 2 grip medicine balls. All are amazing tools for a huge range of fitness and conditioning benefits. A quick step ladder is great for cardio fitness; agility; balance and co-ordination and a whole lot of fun. All Step into Life trainers will attend a training course in the month of March to learn all the amazing uses for these great training tools have fun. Life is short Do you know someone that really needs to improve their health and fitness? A distant family member of mine, (male) 46 years old, was seriously overweight and was diagnosed with diabetes over a year ago. He took drastic steps to get healthy, went on a diet and to his credit over a year, he lost 38kgs. He became highly diligent with the food he ate in order to monitor his diabetes. Unfortunately, he did not take the advice to include an exercise / activity regime in his health and fitness plan. His father and uncle died in their 40s of heart related illnesses and so his genetics placed him in a high risk category. The Step into Life philosophy has always been to tackle the exercise component first and build a base of fitness and then compliment that base of fitness with a sound nutritional component. Unfortunately, weight loss does not necessarily mean fitness gain. On February 20 he suffered a major heart attack and due to a lack of oxygen to the brain was in a coma. The Doctors performed a stent to unblock 3 major arteries to the heart and said that if he had a fitness / activity regime that would have improved his cardiovascular system and improved his th heart risk profile. On February 27 he passed away. I am 46 years old and this was a huge shock. Take a step to really helping someone close to you to improve their health and fitness. Train well and enjoy doing it outdoors. Regards Larry Cohen Director
step@stepintolife.com.au
th

A battling rope weighs 11.5kgs each, is 40mm thick and is 15 metres in length. The rope is identical to those used by shipping companies to tie off to the harbour. An aqua bag is simply a plastic tube like bag with handles on it but when filled in part or in full with wateroh my gosh, what a workout! The aqua bags come in two sizes and when filled with water, weigh 35kgs or 25kgs. The aqua bag is particularly good for core work. Both the battling ropes and aqua bags are brilliant for team work and finding muscles you never knew you had! As always no prior experience is necessary and your qualified Step into Life trainers will provide you with instructions and technique correction. cardiomax will see the use of a new equipment item called a quick step ladder. A quick step ladder is probably best known for its use in training by American grid iron teams.

Timetable Changes / News

Monday 6am boxkick (W) Tuesday Wednesday 6am coreball (W) Thursday 6.15pm boxkick (W) 6.30pm cardiomax (YG) 6.30pm coreball (YG) 6.30pm cardiomax (YG) 7.15pm coreball (W)

GIVE the ultimate gift of health and fitness to a friend

With a Step into Life Gift Voucher

Friday Saturday

Sunday

6am cardiomax (W) 7am cardiomax (YG) 7.15am achievit (locations vary)

8.15am coreball (YG)

How to purchase a gift voucher 1. Think of a friend you would love to help get fit and which Step into Life franchise they would attend. 2. Go to www.stepintolife.com for franchise locations and contact details. 3. Contact the franchise where your friend would attend and they will provide you with the pricing for a gift voucher for 1, 2 or 3 sessions per week. 4. Payment takes place and the franchise will mail the gift voucher to you with a receipt. 5. Surprise your friend with this great gift.

Step into Life Yarraville locations (YG) Yarraville Gardens-Somerville Rd (W) Wembley Primary School- Hawkhurst st

Merchandise
Unisex competitor t-shirt Unisex competitor singlet coreball bowl
tm

Cotton Training Club Special! Only $10.00 each

$38.00

$36.00

$6.00

Go to www.stepintolife.com/treat-yourself.php to view more great specials!

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 February
50 points- Victoria Mester 200 points-Leigh McHenry 1500points-Mia Coatsworth, Aileen Mc Ronald

Hi all! We're 6 weeks into Run for the Kids event coming up on April 1st. Week 7 we took time out to do a boot camp at the beach. There's nothing like training on sand and through water to use muscles you didn't know you had! Training for an event gives you one big reason to keep training-the event itself. When you feel like snuggling under the covers for a sleep in instead of donning the runners and getting out there- an upcoming event that you've committed to will ensure that you throw those covers back and get up and at em'. Crossing the finish line in a blaze of glory will have you wanting more, keep your motivation high and you'll be on such a high that soon you'll be looking for the next event on the calendar. If you've never done a fun run, a boot camp, a triathlon, why not give it a go? Most events now have a beginners level that opens it up to everyone, from beginners to seasoned athletes. Last week we ran past a kids triathlon. The nippers were having a ball! Training with friends and family is a great way to spend your free time, the health benefits are so enormous for all. Sometimes it just takes that one person to step up and instigate but exercise is so addictive it's not long before you're hooked. Happy training everyone:) cheers Tess

New Members
Welcome! Gerard Brooks Simon Keating Victoria Mester Yvonne Op de Coul Amy Vaicys Delphine Williams

Member Birthdays
Happy Birthday! Delphine Williams 2/3 Ian Topp- 3/3 Rachel Carroll 4/3 Victoria Mester 18/3 Deborah Cobb-Clarke 19/3 Jess Tanner 20/3 David Laing 22/3 Amy Vaicys 27/3

Member Profile
Who is Cheryl Downes?

Having moved into the area 3.5 years ago, we brought with us a bit of overweight baggage. Life was too busy, working desk jobs in IT didnt help! Heard that before? Its a poor excuse. It wasnt until we received a SIL pamphlet in the mail as we were planning a great trek in Peru that we worked out fitness needed to be the priority. There was no way we were going to make up to 20km of walking a day at altitude in our condition back then. That trip in 2010 was a great highlight but we couldnt stop there. The fitter we got, the more we wanted to do because we felt so much better. Since we started at SIL, Ive run two half marathons and have a goal in 2012 of running 1000km (approximately 20km a week should do it). So far Ive completed 15% of my goal. If you want to join in the fun or just see how were doing, check out this link: https://www.facebook.com/groups/164867140284278/ My next goals are to get faster and run further. Im thinking of running a whole marathon but Im not sure I could manage the chaffing! I do two SIL sessions a week, which isnt a lot, compared to many of you, but I make sure that I exercise almost every day. My job at PlayUp in St.Kilda road is conveniently located near the Tan Track and Albert Park Lake so I have a couple of great lunchtime running options just at my doorstep and I make it a point to get out 2-3 lunchtimes a week. Working in a sports social network company, were also pretty active at lunchtime playing tennis or soccer in the park. Its probably no surprise to anyone that my favourite SIL session is a run. Any run. Im probably one of the first to sign up to any running package and I love it when theres a surprise run in a cardio session. So long as I have my garmin watch ready, Im good to go. The downside is that I dont work on my strength training enough and I feel it (and see it) when I hit a toning session and my heavy weights are lighter than some of your light weights. My favourite naughty treat is probably those wonderful vegan cupcakes from Mister Nice Guy. How did I even survive before they opened? The good news is they have a vodcast to show you how to make their beautiful treats. Emily does a great job of replicating the cupcakes too. That said, Ive recently lost quite a bit of weight and the difference has been exercising frequently and really watching my calorie consumption. Not too many cupcakes and if I do, make sure theres enough exercise balancing it out.

Events
What is happening? Id love to join in! Coming this year Endurit-Bootcamp March 18th Run for the Kids-April 1st Tough Mudder-March 31st & April 1st

As youve probably guessed, Im not the only one in the household working out with Tess and the gang. Emily has completed a number of triathlons and is cross training to complete the BRW in early March. Emily and I recently got married in Canada. Weve been together for 6.5 years and our love of sports and fitness is one of our many things in common. Growing up we were both involved in junior elite sports. Emily was an Australian Volleyball representative and I represented Australia and Victoria in Athletics. Were also hoping that our focus on fitness is healthy and inspiring for our son Lachlan who seems to be almost permanently attached to the computer and shies away from outside. The SIL gang are great. I love that I feel like Im exercising with friends. Thats something I never felt in a gym. Tess is a great trainer and always thinks up something new for us to do.Bring it on!

Health & Fitness

How to achieve work-life balance for a healthier life.
Do you work 70 hours a week? Is there a task on your mind every waking hour? Do you continually miss your training because of another business deadline? If you answered yes to the above, or if youve been using the word busy a lot more often than you should, its time to take a second look at your work routine, and your life overall. A 2008 study by Ochanomizu University, Tokyo found that for Australian full-time workers, hours of work have increased on average over the past 30 years, and many find their jobs more intensive and demanding. Most of the overtime hours are unpaid and many are involuntary. Such a lack of work-life balance eventually leads to burnout. Spending every minute of the day in front of the computer not only kills your social life, but also robs you of the quality time you could spend doing something you love (apart from work). Here are some tips that show how you can rejuvenate your over-worked self and prevent work from taking over your life: 1. Leave Work in the Office: Its been said before, and youve probably nodded in agreement. Yet, you continue bringing work home. Your boss expects you to finish the project well before its deadline to look good in front of the client. You think, Well, its not going to be that difficult I can work while we sit in front of the telly. I could give time to both my work and family at once! Right? Wrong. Your family will feel neglected once you begin the multi-tasking act. Always make it a rule to not work anywhere but at the office. 2. Give Yourself a Day: Move away from the computer once youre home and digitally switch off during the weekends. Spend time with friends, play tennis or join an outdoor training program. Make it a point to remain fit this year. Go out and play! 3. Create Work Boundaries: If youre a freelancer, selfemployed business person or work-from-home parent, your work-life balance is often overturned by demanding relatives or friends who insist on calling you during the day because hey, youre going to be home anyway.

Make clear boundaries. Create a work regime and stick to it in order to avoid a burn out. 4. Create a Support System: Stress is one of the biggest contributing factors to unhealthy relationships. Talk to someone you trust when things get difficult. Rather than constantly worrying about stuff, try to focus in the present. Work is important because it lets us pay the bills. But it becomes a dangerous territory once your life is all about work. So when the clock hits 5:00pm today, be happy with what youve achieved and leave. Come back to it tomorrow morning with a fresh mind you will thank yourself for it. 5. Exercise Turn up to your training and commit to it. You will be surprised at how well you can cope with your day after your one hour exercise outdoors.

If you want to participate in our Take an Exercise Break Promotion with Womens Health come and join one of our 1 hour sessions in a state near you. Visit www.stepintolife.com to register for your FREE 1 hour work out.

Easter BreakBreak a bad habit!

Easter is a big break in the middle of the working year. For some, its a time to relax with family and friends. For others, Easter can mark a time to renew commitments to new goals. So, if youve been meaning to quit your pack-a-day habit, or stop eating your weight in chocolate or even stay on your fitness routine, its now time for your Easter Break A Bad Habit Challenge. Here are some handy tips to help you stay committed and on track with your health and wellbeing goals. 1. Dont try to change everything at once: Its easy to become over-confident and decide to stop eating chicken wings, go running and quit smoking all at once. But hold your horses. Change is gradual. Its important you dont try to end all your ill habits at once or you might not succeed breaking any. Instead, make a priority list. What is costing you the most in terms of health, money and time? Pick up one and aim to put it to sleep once and for all. Continues next page

2. Publicise: Its always better to have someone to whom you are accountable for breaking your bad habit. Tell a friend or a Facebook friend about your new Easter resolution. Train with an exercise buddy and keep each other on track. That way, you will be answerable to your friends or buddy whenever you feel like caving in. 3. Take baby steps: So youve picked a bad habit to be broken. Great! Just dont aim to end it forever. Of course, the idea is that you never bite your nails again, or never indulge in shopping too much or exercise three times a week, but your subconscious doesnt want to hear that all at once. Tell yourself I will shop within my budgetary limit today or I will not drink alcohol tonight. Go one step at a time. Divide your challenge into doable, small portions and take it from there. 4. Be gentle on yourself: Lets face it: There is a high probability you will give in sooner or later. You wont be able to stop yourself always and in a way, it is good not to force yourself harshly. Be gentle on yourself if you cave in. Its okay if you missed your run one morning it doesnt mean you will miss it the next day as well. Learn from your mistakes and keep moving forward. 5. Know your motives: There are mothers whove lost weight in order to play with their children, fathers whove given up being a workaholic just to spend time with their family. Whats your motivation? It could be anything that tickles your fancy: money, health, time, looks. You decide. Make sure you have your goal in front of you every time: Stick reminders on the fridge, Another cookie and you wont be able to the 5km run with Jo; schedule reminders on the smart phone Step into Life Training. For Tina! Do whatever it takes to remind yourself why youre into it in the first place. This Easter, make sure you break a bad habit and keep moving forward towards your goals!

7 ways to break a plateau

Weight loss plateaus are a normal part of getting into shape. Hitting a plateau is a time to think about your progress and what options you can use to break through the plateau. Circle the strategies below that you will try. 1. Reassess your energy intake Perform a self-audit on your food and drink consumption. Are you still following the plan that you started on? Be honest and see if there are any areas you can make some calorie savings or where you might be cheating? Alcohol, sugary drinks, cakes & biscuits are examples where excess calories can slip back into your diet. 2. Write it down Keep a record of absolutely everything you eat and drink for a minimum of three days. You may be surprised at what you find subconsciously sneaking into your diet. Ongoing self-monitoring will help keep you on track. 3. Burn more calories Increase your activity level to counteract the natural reduction in metabolic rate that comes with weight loss. Increase the duration or effort during your exercise sessions to burn more calories. Use a pedometer (step counter) to check that you are also being as active as you can right throughout your day. 4. Make some muscle Try resistance training to tone up your muscles. Muscle burns more energy than fat, so youll boost your metabolism by increasing this energy-burning lean body tissue. 5. Mix it up If youve been in a routine for a while, do something different. Change your meal pattern, the foods you eat or the activities you do. A change can add variety, shock your system and unblock your plateau. 6. Weigh less You may still be losing weight but just not enough to register on the scale, particularly if you weigh yourself daily. Try to weigh yourself less often no more than weekly. Remember, a quarter kilo a week is equal to thirteen kilos in a year. 7. Hang in there Be patient and go easy on yourself during a plateau period. You may be doing everything right and just need some time to make a breakthrough. Remind yourself why you are doing this and all the health benefits you are experiencing.

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Read what Step into Life members think about the program so far
I commenced the SIL program in mid-September and although I was training regularly, my weight loss targets were lacking and greatly in need of a Jumpstart. After discussing my concerns with my Trainer (Irene Apostolakis SIL Enfield), she mentioned the MJ program which at the time was due to be introduced to all SIL members shortly. The concept put simply is eating nutrient rich foods, drinking 2 litres of water, taking your multivitamins and ... exercising. This should not be foreign to any person who has tried to lose weight before, however, the difference between this diet and other diets is that there are no quick loss tablets, shakes or other extreme measures required to be taken by you. The diet basically works on a mix of protein and carbohydrates and the diet preference initially selected by you will determine the amount of daily exchanges you can eat. The MJ team will provide you with a list of foods including the portion size and some diet preferences also allow you to have extras. The initial diet is for 28 days and you can remain on the program until you reach your desired goals. Its important to note that this diet controls the way you lose your body fat where the average weight loss is roughly 1 kilo a week. The MJ team will tune up your diet if you are experiencing radical weight loss or you are too hungry on the diet so dont st stress so much about it during the 1 week. I was really focused during the first 28 days of the diet. I planned the next days meals the night before in my training diary and then ticked off each meal in my diary to make sure I reached each daily exchange target by the end of the day. I found that planning the meals and having the first 4 meals prepared and ready to go assisted me greatly where I was eating each meal on average every 2.5 to 3 hours and as the next meal was pre-packed I wouldnt give in to any cravings. My trainer Irene was very motivating and would review my training/diet diary with me every week where it was great to discuss any issues I had with the plan/food portions directly with her. Please note that you can also log onto the MJ site and review or post your own comments on the Jumpstart forum which I found very helpful. You will also stay motivated on the plan if you take your measurements every week. Although we all like to see the numbers come down on the scales, often we feel that we are not getting results because we are not getting big weight reductions. I weighed myself and took my measurements each week which helped me stay focused on the diet as my measurements did decrease on certain weeks whereas others, my weight. However, if you dont take any measurements or jump on the scales, a good indicator that you are in fact losing weight will be by your loose fitting clothes and all the positive feedback you get from your family, friends and peers! Unlike other diets I have been on before, I have also had a great deal of energy in my SIL training sessions whilst on the MJ program and I would definitely recommend the program to all other SIL members in need of a Jumpstart!!. Sarina Polimeni, Step into Life Enfield, NSW

Another success story from a happy member at Step into Life Mount Waverley...

Steven asked me to write a small piece on the MJ diet plan as it had been so successful for me. Despite 5 years of exercising regularly and eating what I thought were healthy meals I had only managed to lose 1 kg in weight. I have never needed to lose much, but wanted to be in my healthy weight range by losing 5kg.This has been extremely difficult to do. In late October I started the MJ diet plan and the food was very similar to what I was eating but the key for me was the portion control. The first 4 weeks were difficult but I stuck to it, measuring, weighing (This is something I said I would never do) After 4 weeks it became easier, I wasnt hungry, nor craving sweet food. My smaller portions were actually filling me. I have now lost 4.5 kg which doesnt sound a lot but for me it was a huge amount, especially over Xmas! The diet plan is now a way o f life, I dont measure anymore, I know the correct portions and Im eating foods that are healthy and filling that satisfy my hunger throughout the day. I recommend that you give the MJ program a go, the first 4 weeks will be hard but if you stick to it, it becomes easier and it DOES work Jayne, Step into Life Mount Waverley, VIC

toneup session using bands at Step into Life South Perth, WA

Great turn out on a public holiday to a Step into Life session at Glebe, NSW

boxkick session at Step into Life Aberfoyle Park, SA

endurit session at Step into Life Edgewater, WA

powerflex session at Step into Life Golden Grove, SA

Healthy Recipe
At Last - Guilt Free Eating!

Lamb & mushroom kebabs

Serves: 2 Prep: 20mins Cooking time: 10mins

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 $49.95 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

Ingredients 200g lean lamb loin, cut into cubes 4 button mushrooms green capsicum 4 cherry tomatoes 1 medium red onion, cut into wedges 1 tsp whole grain mustard 1 tsp mint jelly 1 tsp reduced salt soy sauce Method 1. Thread lamb and vegetables on skewers. 2. Mix marinade ingredients together and microwave for 40 seconds to combine. 3. With pastry brush, coat meat and vegetables with marinade. Preheat BBQ or grill to moderately hot. 4. Cook kebabs for 10-15 minutes, turning frequently and brushing regularly with marinade

MJ Nutrition Matt ONeill www.MetabolicJumpstart.com

Exchanges per serve

For more information talk to your trainer.

1.5

0.75

0.5

Nutrients per serve 838kJ (200cals), 23g Protein, 9g Fat, 4g Saturated Fat, 5g Carbs, 4g Sugars, 2g Fibre, 210mg Sodium
Source: Modified from 100 Fast Fillets

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 contact our state offices. We will tell you how easy it is for you to become a qualified Personal Trainer. Every member that decides to go ahead with a Personal Trainer qualification will have access to course discounts at various providers. 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

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 business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee.

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

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Members Benefits
Discounts & Offers

10% off for Sil members

Do you have a business that services our local community and would like advertising in this space in our monthly newsletter for free??? Contact Tess on 0414 487 501

Welcome to our newest members benefit business- Emily Mogic with a special offer for us.

t 03 9314 5527 m 0418 354 353 e dofpainting@aanet.com.au Declon is offering a $100 discount for members off his quote for Sil members

Fit Footwear 241 Bay St Port Melbourne VIC, 3207 Ph: (03) 9645 4454 7 % discount to Sil Yarraville members Professional fittings for runners.

Franchise Directory
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