7-heartbeat newsletter september 2005

8/12/2019 7-Heartbeat Newsletter SEPTEMBER 2005

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Step into Life KeysboroughPhone:(03) 8502 8775Email:[email protected]

Se tember 2005

Local News

Health & Fitness Articleat the same time every day,including the weekends;2. Create a bedtime ritual beforeretiring at night (such as a glassof warm milk, shower, cleanteeth, relaxing oil in an oilburner and 10 minutes of lightreading);

3. Expose yourself to brightlights immediately upon waking;4. Avoid the sleep destroyers(caffeine, alcohol, nicotine) up toten hours before bedtime;5. Avoid taking naps for longerthan 20 minutes during the day.

Source: Tony Boutagyhttp://www.tonyboutagy.com/articles

/sleep_for_optimal_health.html

SUMOWRESTLING

Time TableChanges

Boot camp 1s OctoberSATURDAY 7AMSee Aaron for entr forms & details

Sleep for Optimal Health

Humans spend roughly onethird of their lives asleep. But it'sestimated that only one fifth ofthe world's population enjoysperfectly healthy, restorative

sleep. Deep sleep is anessential component of enjoyinggood health. In addition totiredness, poor sleep cancontribute to a number ofchronic illnesses and disorders.

Five steps to a better nightsleep1. Go to bed and wake up

The sun was shining, the suits were big and people werewrestling. Sumo style! On Saturday the 27

thAugust 22 people

involving 14 competitors took part in the Sumo Wrestling whichwas our outing for the month was a great day & lot of fun. Endof October we will call upon the again for Sumo Boxing! See the

Events page for a little less challenging outing for this month.Bowling on the Friday 23rdSeptember @ Mentone 7pm.


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Se tember 2005

Training

Awards

Goal setting is a keyelement to gaining fitness,weight loss and improved

health benefits. At all Stepinto Life sessions we addtraining points to yourtraining club tally (you cansee your total on yourfortnightly performancereport).

Members

Birthday

Happy Birthday!!

2ndJenni Garland

3rdBernadine Fernandez

3rdJan Cooper

14thGabrielle Cianciaruso

17thAndrew Leszko

23rdJeannette Moore

28thMelissa Pearson

New

Member

Welcome to the Team!!

Adele Johnson

Jenn McCarthey

Melissa Pearson

Karen Perry

Narell Potter

Member Profile

Awards achievedin August:

50Michelle Wachter

Donna PerrySharon Owen

Paul Henderson

200Jill Davis

500

1000

1500

CONGRATULATIONS!!

You can reward your efforts bypurchasing

your training club shirt for $20

Jodie Sparkes achieved her 200points in July but was missed in

the last newsletter sorry Jodie

Where were you born?here noble park

What is your current profession?sandwich artist (cafe assistant)

What sports have you beeninvolved with during your life/bestachievement?little aths, swimming, netball, indoorcricket

What is your favourite Step into Lifesession?

Cardio

What is your favourite naughty treatwhen your instructors arentlooking?cheesy cheesy pizza

What results have you seen sinceyou started SIL?i can run now! Thanks A!

Interests & Hobbiesarmy reserves, hanging round with friends, drivingmy NEW car!

What Primary & Secondary Schools did youattend?Yarraman Park Primary and Killester SecondaryCollege

ERIN SCAFOCCHIA


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Se tember 2005

Healthy Recipe

Bircher MuesliIngredients:

1 cups oats cup almond slive rs cuppear juice concentrate lemon juiced1 cupapple or pear, grated1 cup low-fat natural yoghurtSource: The food coach

Judy Davie

Method:

Mix the oats and almonds ina bowl and stir through thepear juice concentrate,lemon juice and grated fruit.Gradually mix in the yoghurtuntil the mixture is quitesloppy. Cover and leaveovernight. Add more yoghurtin the morning if the mixtureis too thick. Serve withberries.

Makes 4 servings

Braeside Park Fun RunDate: Sunday 25

thSeptember @ 9am Start

Distances: 3km Walk, 6km Run, 12km RunServices:

The Coach from Gold 104 will MC the event &awards will be presented by sports celebrities.Free Water, fruit, energy drink,sausage sizzle & massage to all entrants

Late entry fees apply to people after the 20 thSeptember.

Get an entry form from Aaron with details and costs.

Trivia Night October22nd

Stay tuned for more

Ten Pin BowlingFriday 23rdSepMentone @ 7pm$10 for 2 gamesRSVP Mon 19th.Friends & Familyare welcome to

come.

PhotosOf the

Month

Jills LAST MINUTE Casserole thanx to Jill Davis

1 cooked chicken skin, fat & bones removed, 1 onion roughlychopped, 2-4 stalks celery (chopped),3-6 carrots (chopped)

Place all the above in casserole dish add I can (fat reduced) creamof chicken soup & can milk (skim),Stir through & bake in

moderate oven 1-1 hrs (depending on quantity) ,Variants addmushrooms & mushroom & chook soup (instead of plain chicken),add almonds stir through prior to serving, add bacon pieces way through cooking, add small amount of corn kernels & add

chicken & corn soup instead. Perfect with boiled rice.


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Se tember 2005

Merchandise Corner

Step into Life Kids is

dedicated to the provision of

group personal training tochildren in a fun, educational,

supportive and confidence

building environment.

Step into Life Kids will help

children develop an

enthusiasm for physical

activity, improve health and

fitness, build self-esteem,

confidence and most of all

create lasting fitness habits.

Term 2 2005 hascommenced pleaseregister your interestnow as spaces arelimited.

$9.70 per session

Rnd neck top $39V neck top $39

Spring is here!

Time to get into the latest spring Step into Life fashion! Ladies, show off those toned arms bywearing this fitted sun singlet. If youre after a different look why not go for the blue v neck lycratop or the white round neck lycra top. You cant have too many socks, go and get yourself a pair

for only $12!

Sun singlet $20

Socks $12 a pair


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Se tember 2005

Health and Fitness Article

Six nutrition trends

you cant ignore!

Matt ONeill, MSc (ND)BSpSc

Fitness Network Magazine,Spring 2005

The obesity crisis is putting thepinch on fast foods and the foodindustry is scrambling to meetthe demands of busy consumerswho are demanding quick,healthy options. There is aboom in convenience foods atsupermarkets, take-aways andservice stations. Butconvenience and other trendscould come at a price.

1. Low-carb becomes slow-carb

Market researchers havepredicted a peak in the low-carbohydrate craze and adownward trend in sales of low-carb foods. The new trend is

slow-carbs, based on theconcept of GI (glycaemicindex). Hungry, frustrated low-carb'ers are turning to lessprocessed, wholegrain cerealsfor food that is filling but not

fattening.

Positives:Atkin's and the low-carb dietgurus have spawned a wholenew range of lower-carbohydrate and lean, highprotein foods. If you know whatyou're doing, you've now gotmore options to create the dietyou want. Carb-reduced pasta,pre-packaged 98% fat-freedeli meats and high-proteinshakes offer simple ways to cutcalories and still eat well. Low-GI foods such as porridge, oatbran cereals, yoghurt andothers can help you feel fullbefore you eat too much.

Pitfalls:

The attraction of low-carb dietswon't dwindle over-night, sothere's still lots of confusion tocombat. For example, it's hardto exercise without enoughcarbohydrate to keep yourglycogen stores fuelled. But youalso can't overeat or over-drinklow-GI products just becausethey have a low-GI logoendorsement on the package.

2. Fast food becomes low-fat

Morgan Spurlock's AcademyAward nominated SupersizeMe documentary about the fast

food industry was a wake-upcall for the multinational burgerbusiness. Now major playerslike McDonalds have introducedlower-fat burgers and salads inresponse to media pressure anddemand for healthier choices.

Positives:Making the change from aregular burger to a lower-fatversion will reduce thesaturated fat that raises bloodcholesterol. Ready-to-eat saladsoffer a genuine calorie saving

and can represent one of thebest on-the-go lunch-timeoptions around.

Pitfalls:Some new Less than 10% fatmenu items aren't necessarilylower in calories. Flat-breadwraps in particular containsignificantly more carbohydratethan burgers with light, fluffybuns and this can cancel out thecalorie savings made whencutting the fat. Check thenutrition information to see ifyou have got a good deal foryour waist line as well as yourheart.


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Se tember 2005Positives:Vegetable juices offer arelatively low-calorie nutrientboost, packed with vitamins andantioxidants. Adding a bananaand strawberries to a skimmedmilk smoothie can top up yourdaily fruit serves.

Pitfalls:Fruit juice and dairy drinks canpack a lot of calories that slidedown too easily. They enjoy a

healthy image but are not sohealthy for our waist lines.Serve sizes, some as large as800 millilitres can provide morecalories than the meal youwould have eaten. Go easy onthese.

5. Kids' food becomes

healthy

With up to 25 percent ofchildren carrying excessive bodyfat, food companies are offeringcalorie conscious kids' foods at

supermarkets and schoolcanteens.

Positives:There's an increasing range ofhealthier foods, marketed ininteresting and fun ways for ourkids. Fat-reduced, tasty savourysnacks, fruit packs and calcium-rich low-fat dairy desserts aregood options. Even for adults,these are worth checking out.

Pitfalls:Some food companies continue

to promote the idea that simplycutting fat makes food healthyfor kids. Promoting a sweettreat as 99% Fat Free ignoresthe high sugar content.

6. Food becomes medicine

Health conscious or perhapsdisease-phobic consumers arelooking for dietary alternativesto medicines to enhancewellbeing. The line betweenfood and drugs has blurred withinnovative food products knownas pharmafoods, neutrafoodsand just plain `phood' (foodand medicine).

Positives:So called functional foods canoffer real benefits, especially forpeople with specific needs.Products with enhanced levelsof omega-3 fats, soluable fibreand a range of phytochemicals(beneficial plant chemicals)offer simple ways to boost theintake of the good nutrientsthat are often lacking in ourdiet.

Pitfalls:Without getting the basics of

good nutrition right first,navigating through asupermarket that looks morelike a drug store could be veryconfusing. Individual foodswon't offer a quick fix for a poorlifestyle. You can also expect topay a premium for these foodproducts as food companies tryto recoup the costs ofdeveloping and marketing new`phoods'.

Final thought

Our fast-paced lifestyle isreshaping the way we eat at analarming rate. To make healthyinformed choices, we'll need toslow down enough to readnutrition information and ask ifit's not available. Helping yourclients understand and readfood labels will help equip themto eat well into the future.

3. Bars become a meal

Breakfast and snack bars arethe big growth area inconvenience foods. They offerfast nutrition for time-poorconsumers, even on the way toand from the gym.

Positives:There are a wide range of low-fat, fruit-based snack barswhich are much better choices

than the three C's - cookies,cakes and chocolate.

Pitfalls:Although many bars are low infat, they often contain largeamounts of sugar. Some areone third to half sugar, and thismeans you won't save too manycalories. And a warning tofitness enthusiasts -- swappingprocessed energy and proteinbars for fresh fruit means you'llmiss out on a bundle of healthpromoting antioxidants.

4. Meals become drinks

If you haven't got time to eat,why not drink your nutrition.Juice and smoothie bars arecapitalising on our busy lives,providing liquid meals in a flash.Cafs and coffee bars have anadded hook by providing acaffeine fix alternative for ex-and would-be smokers.


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Se tember 2005

Member

Benefits

Ask Steve Ankers for expert advice,Specialising in sports nutrition for weight

loss and muscle growth.This store gives 20% OFF the RRP onBody Building Supplements and if you

present your membership card youll alsoreceive 20%OFFALL OTHER

SUPPLIMENTSon their Top Brands.

Specialise in getting the correct fit for

YOUR feet. . using the latest technology

with great service gives you the

opportunity to join their VIP c lub giving

Step into Life, Keysborough members

RECIEVE 9% OFFat the Dandenong

Plaza Store.

NationalDiscounts

Your

membership

card entitles

you to

discounts with

the following

companies:

Civic video,

ACP

(Gourmet,

Traveller,

Good

Medicine, The

Bulletin, Belle

etc),

Bristol,

Roger

David,

Rays

Outdoors,

Midas,

REBEL

ChoiceHotels

Australasia.

A fantastic professional mobile massageservice that comes to you! Step into Life,

Keysborough members present yourmembership card and receive

Receive 10% off your Massage!Group Sessions a lso

available

Present your membership card andRECEIVE 15% OFF purchases!

Conditions of use, and must show yourmembership card.

Only Valid at Keysborough Fasta Pasta.Not valid on public holidays or other onother promotions.


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Se tember 2005

Get your haircut with Dominc & Tony for greatfriendly service, also Present your membership

card and Receive 15% off Haircuts

The isotonic nature of this formula allows morenutrients into the bloodstream more quickly,

making it a better overall value than standardvitamin tablets. Receive 10% off the normal price.

A Special on Vitamin B12 "for extra energy"RRP $28.55 Now $22.00 (45 servings)

Great prices on Alcohol and a huge range.

Also cut out & present the coupon below toreceive $5 off when spend over $50 onlyvalid in September 2005.

Also join the Wise Buy club for free and berewarded for your liquor purchases.

Fantastic deals for your grocery needs,present your membership card and

receive 10% off*any items in the store*excludes milk. Pop in for a look!

Present your membership card andreceive movie tickets for $3.90*does not apply to movie specials

WAVERLYGARDENS

VILLAGE

CINEMAS

BUDGET BUYSCraig & Michelle Wachter

17 Buckley Street,Noble Park

PH: 9547 6712

Come in to meat yourneeds, present yourmembership card &

RECEIVE 10% OFF Thenormal price. A great

range & taste.


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Se tember 2005TIMETABLE

Monday6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday6 pm

Stretch nFlex

7:15 pm

Toning

Wednesday6 am

Cardio

6:30 pm

Kick Boxing

Thursday6pm

Toning

7:15 pm

Toning

Friday

Saturday7am

Boot Camp1st

OCTOBER

2:30 pm

Toning

Training Sessions suitable for all ages and fitness levels

Cardio A fun and motivational session that improves overall health, heart and lung Fitness.

Toning Improves muscular strength and endurance, body tone and shape and postural stability.

Kick boxing Self defence moves to combine a cardio and toning workout in one.

Fit ball Excellent for c ore stability providing effective muscular strength and endurance, body tone and shape.

Stretch n Flex Enhances flexibility through yoga-based activities for balanced health

Rubberised Resistance Great all-over body workout using Rubberised Resistance Bands

Boot Camp A tough army style, test your limits workout session dates from your trainer.

TONING SESSIONSWeek

Commencing 26thSep 3rdOct 10thOct 17thOct 24thOct 31stOct

Mondays6am

Weights Resistance Band Fit Ball Weights Resistance Band Fit Ball

Tuesdays7:15pm

Weights Resistance Band Fit Ball Weights Resistance Band Fit Ball

Thursdays6pm & 7:15pm

Fit Ball Weights Resistance Band Fit Ball Weights Resistance Band

Saturdays2:30pm

Resistance Band Fit Ball Weights Resistance Band Fit Ball Weights

7-heartbeat newsletter september 2005

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