fresh air august hof 2013

7/27/2019 Fresh Air August HOF 2013

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Directors DeskWhat makes Step into Life unique?

Dear members, family and friends

I would like to share with you a fantastic story about why Step intoLife is unique and different. Within Step into Life we call it thecare factor but Nicola describes it beautifully in her email to Danifrom Step into Life St Ives. Nicola, a new member to Step wascoming along to her first early morning session and bringing afriend along; to a different meeting point due to the rain and thesession was being taken by assistant trainer John

Hi Dani, I had such a laugh this morning! You wont believe whatI did. I wasnt sure where to park as it was slightly wet today. Iwent up to the IGA entrance and saw a few cars parked there andwhen I got out 2 ladies said to me am I coming to morningtraining? I said yes and followed them to the very top field in thedark, I even phoned Pari (friend) who was at the bottom field andshe ran up to join me. It was pitch black with no light at all and thefield was very muddy. The trainer introduced himself as Ben Ithought at the time I wonder what happened to John? But he saidoh okay join in and we started straight away- he never asked Parior I if we had any injuries or health issues or about our level offitness etc ..and then it started -hectic running , pushing, pulling,pushing tyres, walking with ropes, doing burpies in the mud- he

kept saying lie flat on your stomach, even though it was in themud! He said we would eventually catch up as the others hadbeen doing it for 3 years! Pari kept saying- I thought you said itwas great and you could do it at your own pace and there waslight boxing and push ups, sits up and a bit of weight training etcetc??? I was shocked at how intense and unpleasant it was! Afterabout 30 min I said something about Dani then he had a briefpause and saidI think you are in the wrong class. You shouldbe down there! It was a command-so we left his class promptlyand walked down to the van which we could see now andpromptly burst out laughing as we were completely out of ourdepth!

I had made the mistake and I apologised profusely to Pari, whojust laughed! We both learnt something today- we dont like

Bens style at all! Pari agreed that she wouldnt have joined ifthat was the class! I really enjoy step into life because of thecare, concern and targeted activities that suit the members! Youhave a nice balance between challenging, encouraging andpushing us to go a bit further.

Needless to say when we got there, and met John we chattedabout coming on Friday to the right place, so Pari can have hertrial class and I can enjoy my fitness journey with concerned,interested instructors who create a varied and valuable program!

Continues to the right

Step into Life BendigoPhone: 0458498292Email: [email protected]

August 2013, Issue 83

Di rectors Desk continued

Thank You, Nicola

Nicola, thank you so much for sharing your story, I had a goodlaugh and it made me think about how Step into Life Trainers doshow concern, interest and variety.

Winter is almost over, hang in there.

Healthy Regards,

Larry Cohen, [email protected]
mailto:[email protected]:[email protected]:[email protected]


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Comic Relief

Merchandise

Long Sleeve ShirtUnisex$35.00

Raglan Sleeve ShirtLadies$24.00

Spandex Tights Ladies

$44.00

Polar Heart Rate MonitorRS300x$155.00

Local NewsOur fantastic fun run team consisting of Hayley Blundell,Jessica McCallum, Julie Flynn, Louise Hall, Jenny Boak,Jolanda Epskamp, Jody Chant, Gayle Saunders and SuzFitzpatrick smashed out PBs at this years Run Melbourne,well done to you all.

Keen to win a win a $500 health spa voucher to the BellarinePeninsula? I thought so.

Keep those referrals coming in, two lifers both named Vickyhave one referral each already, who could it be?

EventsWhat is happening? Id love to join in!Coming soon

August 25th De Castella RunOctober 13th Melbourne Marathon

November 3rd

Bendigo Bank Fun Runachievit packages will be held for all runs

Timetable ChangesKeep your eye out for the

run packages for all our upcoming fun runs,

registration forms will be emailed.Did you know that you can participate in theachievit packages without doing the fun runs?


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New MembersWelcome!

Inna DeleyevNicole Lacey

Member BirthdaysHappy Birthday!

Suz Fitzpatrick 4thJackie Johnstone 14thTim OBrien 17th

Member ProfileWho is? Jessica McHardy

QuestionsWhere were you born?Melbourne, Victoria

What is your current profession?Manager at Bendigo Original Pie Shop

Lansell Square

What sports have you been involved withduring your life/best achievement?Basketball

What is your favourite Step into Life session?Boxkick

What is your favourite naughty treat whenyour trainers arent looking?Chocolate

What are your top 3 goals you would like toachieve?Lose weight

To have toned arms like Michelle Bridges

Be able to go for a run with Rachel Gard

What goals have you achieved at Step into

Life so far?Being able to run around Lake Weeroona

Going up 3kg in dumbbell weight

Cutting 17minutes of my PB time trial since

I started

Micks Footnote;Jess never misses a session and is one of

our best boxkickers. Jess has knocked over 5

mins per km off her running times and has

gone up from 2kg to 5kg at toneup.

Training ClubAchieving your goals at Step into Life

How close are you to your next TrainingClub milestone?Goal setting is a keyelement to gaining fitness, weight lossand improved health benefits. At all Stepinto Life sessions we add Training Pointsto your Training Club tally (you can seeyour total on your fortnightly performancereport).

Points gained are a measure of your

commitment to your training.Ask your Trainer to help you set sometime lines for your goals.

Awards achieved in -200 points Julie Flynn, Robyn Maclean,Pam Savage500 points Louise Hall, Elise Nally, HayleyBlundell


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3. Who, (besides me) thinks I should be moremotivated or thinks I should do these things forwhich I have no motivation? And what might be going

on in my relationship with that person? One answer: "Mypartner, and I am tired of them running my life!" Anotheranswer: "Society, and I'm still trying to sort out whether Imust simply do what I'm 'supposed' to or if I can startdoing what I want to for a change." Yet another: "Myparents are paying for my training. I feel like I have toreally excel here or else they havent gotten theirmoney's worth, but on the other hand I really want to paysome too."

4. Am I a perfectionist? They say that perfectionism leadsto procrastination and procrastination leads to paralysis."They" may be right. Perfectionism can have a number

of negative effects on motivation. First of all, it's a terribleburden and like all burdens it gets heavier the longer youcarry it. Perfectionism can cause one to put off doingwhat needs to be done because of fear of not reachingthe goal: "If I can't do it perfectly, I can't do it at all."

Alternatively: "If I do it perfectly, then I will show that Ihave the capacity to do that and I'll have to do it perfectlyevery time."

5. Am I stuck in the "work = worth" ethic? Do you feellike you should ALWAYS be working or that you can'tplay until ALL the work is done? Do you feel that if youfinish this piece of work, there'll just be more to do? Withthis refrain playing in the back of your mind constantly,it's hard to get motivated to do much. Where did thisidea come from for you? Do your parents workconstantly? Is it religion?

6. Do you have competing needs which are demandingto be taken seriously? You know, it could just be thatyou actually DO need to sleep, eat, work, socialize andthe reason you can't motivate yourself to exercise, is thatyour competing needs are compelling. Listen up beforeit's too late.

80% of success is showing upKristi Sparkman Step into Life Golden Grove

Go hard or go homeDont worry if youresweating, its your fat crying

Shannon Barry Step into Life West Lakes

0% excuses 100% responsibilityBen Walters Step into Life Woodville

Never allow yourself to feel comfortable, always give yourbody a reason to change

Michelle Fletcher - Step into Life Albury

Johns Corner

Motivation How to identify adrop and how to get it backQuestions to ask yourself

There are some evocative questions I have found helpful inexploring peoples motivation / procrastination problems. Ioffer them for your consideration. You may want to simplyponder the answers for yourself, write out the answers (youmay be surprised what comes out) or talk to your trainerwho can prod you to look more deeply to get a resolve. Atthe end I have listed some common quotes and pieces ofadvice from Step into Life trainers around the country to helpyou each day.

Although some of the examples given are non exerciserelated, these can be applied to all facets of your life.

1. Is this problem with motivation general or specificto certain tasks? What is the difference between thetasks I have no problem doing and those which Ifeel unmotivated for? I don't feel like doing anything

for him.." Or, " I do fine making myself study for multiplechoice biology exams, but I just can't make myself startthose sociology papers. I'm not very good at organizingmy thoughts for these papers. Is it a matter of gainingmore skill in doing that kind of writing, or do I have alearning disability or is it something about that course inparticular?" In a training sense, I dont get motivated fortoneup sessions as much as boxkick sessions Howcan I change this? Could I think about my long termgoal instead of the exercise or the task itself?

2. What POSITIVE things might happen if I don't getmotivated and what NEGATIVE things might happenif I do? For example, "If I don't get motivated I might not

get reach my goal of 5kg weight loss and (positiveresult) then I won't have to get out of bed early in themorning for training so I can sleep in.." Or, " If I really putmy all into my training, I might not get the results I wantand then I'd be dejected (negative result)."


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Casein protein Slowly absorbed for a steady delivery ofamino acids as recovery progresses.The best protein supplement will combine whey and casein forrapid and sustained benefits. The only other ingredient reallyworth paying for in a protein supplement is creatine, which canenhance muscle recovery during short bouts of high-intensityexercise (as long as you take it regularly). Almost everythingelse youll read on the label is marketing hype.

Adjusting (Tuning Up) protein on your MetabolicJumpstart PlanIf youre following a Protein-Plus Metabolic Jumpstart Plan,you should have more than enough protein to meet yourindividual needs. If you are on a Regular-Protein Plan, it maybe worthwhile switching to Protein Plus for added protein.

Accelerator & Jumpstarter (weight loss ) Plans Controllingcalories is important, so adjust protein timing within yourallocated Protein Exchanges where possible. For example, ifyou have 2 Protein Exchanges, eat approximately 0.5 of theseProtein Exchanges after training.

Maintainer & Gainer Plans (weight gain) You have a highercalorie budget, so may be able to add a Protein Exchange toyour plan after a heavy training session with minimum, if anygain in body fat.

Whatever plan you are on, youll need to trial any changes to

your protein intake and closely monitor results. Measurementsrather than weight will detect changes in body shape andensure you are building muscle without putting on body fat.

Protein optimisation is one way to achieve breakthroughresults. But ensure your core diet is nutrient-rich and inthe correct balance before you start using supplements.

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

How to use proteinsupplements

Do I need to take protein supplements?Heavy training and a hectic schedule can make proteinsupplements a serious consideration for your nutritionplan. But before you get sucked into the many miraculousmarketing claims for protein powders and potions, answerthese questions:

Do I struggle to meet my protein targets from food alone?If yes, and you are already eating very well, then you mayfind it useful to add a protein supplement. As a rule, limitprotein from supplements to one bar or shake a day (witharound 700kJ) unless you are on a muscle gainer plan.

Do you find it hard to eat wholefood protein within 30minutes after a heavy workout? If yes, try a convenientprotein supplement like a tetra pack drink.

What to look for in a protein supplementThe defining ingredients in most protein powders anddrinks are whey and casein protein, both extracted fromdairy milk.

Whey proteinKnown as fast acting protein because it isabsorbed quickly, whey is a complete protein that is highin leucine (15% leucine). The amino acids get intomuscles quickly to initiate muscle rebuilding.


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Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete 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 yourFREE MJ Plus + program(worth $120 per year) when you sign up through a Step

into Life trainer for the duration of your membership, andreceive:

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.

At Last - Guilt Free Eating!

Healthy Recipe

Grilled scallops with citrus salsaServes: 2 Prep: 15 mins Cooking: 10 mins

Ingredients 16 scallops (400g), roe removed small grapefruit (180g), chopped finely lime, chopped finely small red onion small mango (150g), chopped finely 1 Tbs fresh basil, chopped finely 1 Tbs fresh mint, chopped finely Tsp caster sugar

Citrus dressing Tbs olive oil 1 Tbs mirin Tbs orange juice Tbs lemon juice Tsp lime rind, finely grated

Method1. Cook scallops in batches, on a lightly heated grill plate

brushed with oil until browned both sides or cooked asdesired.

2. Meanwhile, make the citrus dressing. Place ingredients in ascrew-top jar, shake well.

3. Place remaining ingredients in medium bowl with half of the

dressing. Toss gently to combine.4. Serve scallops with salsa. Drizzle with remaining dressing.

Exchanges per serve

0.25 1 1.25

Nutrients per serve

999kJ (239cals), 25g Protein, 6.3g Fat, 1g Saturated Fat, 18.6gCarbs, 17g Sugars, 2g Fibre, 333mg Sodium

Source: Modified fromLean Food, The Australian Womens Weekly


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Step into Life Ipswich Central, QLD members participating inthe Rail Trail Fun Run

Step into Life Hunter Valley, NSW members at theHunter Valley Fun Run (Winery Running Festival).

Step into Life Miami Members completed their first 10km in theGold Coast Marathon

Step into Life Myaree, WA member Cherie Pirnie on herrecent trip to London proudly wearing her training club

singlet.


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Bendigos Run Melbourne Fun Run team, enjoying some post run nutrition where isJess?


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Members BenefitsDiscounts & Offers

See your trainer to learn about the full range of Memberbenefits available to you.

Due to customer demand we have Franchiseterritories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitness thatwould love to run a Fitness Franchise, please let them know

about this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.

Contact your state office on1300 134 136 for more information.

Franchise Directory

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

Follow us on -

Refer a friend and well give youanything you want!

At Step into Life we value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

For each friend who joins as a result of your referral to anyStep into Life Franchise nationally, you will receive a Stepinto Life Any Store Gift Card to the value of $25.

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store whichhas EFTPOS facilities.
http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/

fresh air august hof 2013

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