fresh air extra hof page november 2012

7/30/2019 Fresh Air Extra HOF Page November 2012

1/14

MerchandisePromotion forThe National BreastCancer FoundationFundraiser

Dear Members, family and friends

It gives me great pleasure to announce a Step into Lifenational merchandise fundraising promotion with 50% ofthe sale proceeds going to the National Breast CancerFoundation.

Step into Life are proud to be associated with the breastcancer foundation and our goal to help make a difference tothe lives of those across Australia fighting breast cancer.Over 75% of all Step into Life members are women and weare well aware of how breast cancer affects our membersand the wider community.

Step into Lifes Merchandise Fundraiser aims to createawareness amongst the Step into Life community by raising

money for NBCF through the sale of SIL merchandise.(see within).

Step into Life National Fundraising Target:-$8100 donation to the NBCF.Target per Franchise: Just $100 (excl gst) or 4 items!

Every Step into Life member has trained hard to achievetheir Training Club awards and even if you have a 50, 200or 500 Training Club shirt, why not buy yourself a spareshirt for a good cause?

The Merchandise for NBCF fundraiser will commence on

November 1st and conclude on November 30th or whilestock lasts.

The funds raised will be announced in the January editionof Fresh Air.

Stay well and train hard, summer is around the corner.

RegardsLarry [email protected]

Step into Life BerwickPhone: 0402 076 913Email: [email protected]

November 2012, Issue 74

Local News

Michelle Richardson

Congratulations Michelleon completing in a finishtime of: 01:05:20mins

6:32mins per Km!

Jodie Donnellon

Congratulations Jodie oncompleting in a finish timeof: 00:57:44mins

5:46mins per Km!

Stephanie Salinas

Congratulations Stephanieon completing in a finishtime of: 00:55:36mins

5:34mins per Km!

On the 14th of October a few members fromStep into Life Berwick participated in the 10kmMelbourne Marathon Festival. Well done to

Stephanie S, Jodie D and Michelle R forcompleting the event in great times.
mailto:[email protected]:[email protected]:[email protected]


2/14

Timetable Changes

This timetable will take effectfrom the 1st of November.

All sessions for the month of

November will become sessions.So please make sure you purchase your fitballs before then!!!

Step into Life Fundraiser get involved! Help support the NBCF with the battle againstbreast cancer. Please see following pages for more information on how you can help.

Berwick Xmas BreakThis Christmas, Step into Life Berwick is giving you avaluable gift the gift of not letting you fall offthewagonover the holiday season.

Christmas and holiday time is one of the hardestperiods to stay on track, both nutritionally and withyour exercise. As your trainer, I am not allowing youto use Christmas as an excuse to eat junk and notexercise. I want you to deposit the same amount oftraining in your training bank so your fitness and yourhealth doesnt suffer during the break.

The way I am going to keep you on track is byoffering extra make up sessions. For example, youknow you are going away at the end of Decemberand will miss 4 sessions. Well you have all of theother sessions on the timetable to make up thosesessions during the first two or three weeks ofDecember. Your body will thank you and your fitnesswill therefore stay on track.Same thing goes for January. You may be away forthe first week or two of January. Well you have therest of January to make those sessions up and I will

be putting on extra sessions to make that easier foryou.Step into Life Berwick will be closed from 24/12/12to 9/01/13. Thats only 15days! Thats the onlytime you will not have me keeping you on track,remember any sessions missed during that period willbe made up before or after.


3/14

Step into Life Fundraiser support theNational Breast Cancer Foundation.

Step into Life is proud to announce a special fund raisingevent in conjunction with the National Breast CancerFoundation.

The National Breast Cancer Foundation (NBCF) isAustralia's leading community supported organisation thatis dedicated to research, prevention, early detection andtreatment of breast cancer.

The NBCF relies heavily on donations from the AustralianPublic to help fund their initiatives and in November, Stepinto Life is lending their support to this worthy cause.

Step into Life is hosting a Merchandise Fundraiser for themonth of November at all franchises across Australia inorder to raise awareness and fund breast cancer research.

Want to support Step into Life's Fundraiser?

Purchase any of the following clothing items during themonth of November* and 50% of the sale will be donated to

the NBCF.

Step into life is excited and proud to support the NBCF in itsgoal of zero deaths from breast cancer by 2030. Weencourage you to support this fantastic initiative and makea real difference to the many lives that have been affectedby breast cancer.

Ask your Step into Life trainer for more information on howto participate in this wonderful cause and contribute tobuilding a stronger community in the battle against breastcancer!

For further information regarding the NBCF please visitwww.nbcf.com.au

*Please note:- Only purchases of the clothing items on the followingpages qualify as part of this fund raising

- Strictly while stocks last.

CLOTHING AVAILABLE

Item, availability & RRP

Athletic MensSinglet

Polar FleeceVest

All sizesW: 8-18,

M: XS-2XL

$25 $38

AthleticWomens

Singlet

Raglan Sleeve

T-shirt

All sizesWomens

8-16

$25 $24

Boot CampT-shirt

Sorrento Polo(both white &

navy)

All sizes All sizes

$25 $25

Cap SleeveTshirt

CottonOutdoor

Ladies Singlet

Womens 8-16

All sizes

(except M &L)

$24 $10

CompetitorMember Top

CottonOutdoor

Mens Singlet

All sizes All sizes

$25 $10

Events mensSinglet

CottonOutdoor

T-shirtAll sizes

All sizes(except S)

$25 $10

EventsWomens

Singlet

All sizes

$25
http://www.nbcf.com.au/http://www.nbcf.com.au/


4/14

CLOTHING CONTINUEDItem, availability & RRP cotton singlets

Training club singlet50

$10

All sizes


$10

All sizes(except M)

Training club singlet

500

$10

All sizes(except M)


$10

All sizes(except M)


$10

All sizes


$10

All sizes


$10

XS-XXL


$10

XS-XXL


$10

XS-XXL


$10

XS-XXL

CLOTHING CONTINUEDItem, availability & RRP cotton T-shirts

Training clubT-shirt 50

$10

All sizes(except M, L &

XXL)


$10

All sizes(except M &L)


$10All sizes


$10

All sizes(except M & L)


$10

All sizes(except L)


$10

All sizes


$10

All sizes(except XXXL)


$10



$10



$10



5/14

Local News

DelieveritProgram

Are you looking to get some

more exercise in during the weekor do you like going for a walk onyour days off from training???

Step into Life Berwick is lookingfor volunteers that would like toget some extra exercise in andhelp deliver flyers in their localarea.

Please speak to your trainer aftertraining to organize some flyersfor your area.

Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Matthew Bradfield, Debbie Stedwell,Shane Dick, Petra Taylor-Smith, MarijaJurcevic and Omar Abdelal.

Member BirthdaysHappy Birthday!

November 19th - Matthew BradfieldNovember 26th - Sharon Cowell

How close are you to your next Training Clubmilestone?

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions we addtraining points to your training club tally (youcan see your total on your fortnightlyperformance report).

Points gained are a measure of yourcommitment to your training.

Ask your Trainer to help you set some timelines for your goals.

Awards achieved in -50 points - Emily Vanderwert, Polly Walker,Erin O'Neill, Kim Girdwood, Chandel Holtand Stephen Pennn.200 points - Erin Delahunty, Daniella Velez,Stephanie Salinas and Ron Boode.1000 points - Ewan Arnolda.


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Member ProfileWho is?

Ewan ArnoldaEwan has been a member since February 2012

Questions

Where were you born?

Sri-Lanka, Colombo

What is your current profession?

Web, Graphic Designer and Photographer.

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

Cricket, Basketball, Gridiron and Volleyball.

What is your favourite Step into Life session?

Particularly road runs and session where Markowears his new bright orange runners.

What is your favourite naughty treat when yourtrainers arent looking?

McDonalds straight after a session!

What are your top 3 goals you would like toachieve?

My goal is to get through a session without any

pain.

What goals have you achieved at Step into Lifeso far?

I have recently achieved 100 Training Club pointsand my cardio vascular performance hasimproved.

EventsWhat is happening? Id love to join in!

Sun 25th of November -Winery andstrawberry farm Christmas Party!!

A relaxing day atT'Gallant wineryand Sunny Ridge

Strawberry Farm tocelebrate all ourhard work and

training this year.Delicious food,good wine andgreat company.What else could

you ask for!! :)

9:45am - Meet at Hugh Hodson Reserve and leave on the bus.11am - Arrive at T'Gallant Winery for wine tasting.11:30am - Wood fired lunch at T'Gallant.12:30pm - make our way to Sunny Ridge strawberry farm.approx 2:00pm - Leave with the bus back to Hugh Hodson Reserve.


7/14

Enjoyment. Ok, humour me here, once youve

developed some hill fitness you may actually start to

enjoy the challenge and reward. I love nothing better in

my running training than hitting a huge flight of stairsand challenging myself to run it a set number of times.

(You might need to wait a few months for the enjoyment

to kick in!)

Tips for running up and down the hill:

Uphill

You should use a light, "ankle-flicking" push-off with each

step, not an explosive motion. (This wastes energy.) You

may like to try kicking your heels up a little to help. If the

hill is long or the grade increases, keep shortening yourstride to maintain a smooth and efficient breathing pattern.

Run "through" the top of the hill. That is, don't crest the hill

and immediately slow down or pull back on your effort.

Rather, accelerate gradually into the downhill. Gravity is

now on your side.

DownhillMost runners make one or two obvious mistakes whenrunning downhill. They either sprint, which causes severemuscle soreness later on, or they're so hesitant tosurrender to gravity that they're constantly braking, which

fatigues the quadriceps muscles. The optimum pace issomewhere in between. Try not to let your feet slap on theground when you are running downhill. Step lightly anddon't reach out with your feet. Slapping can be a sign ofweak muscles in the shin area, in which case you need tostrengthen them. To help your downhill technique, followthese simple tips: Try to visualise gravity pulling you down the hill Try to maintain an upright body posture, keeping your

torso perpendicular to the horizontal Keep your feet close to the ground for maximum control,

and land lightly As you increase your pace, emphasise quicker turnover

rather than longer strides, though your strides can beslightly longer than normal The key to efficient downhill running is to stay in control.

When you start, keep your stride slightly shortened andlet your turnover increase. When you feel in control,gradually lengthen your stride

If you start to run out of control when descending,shorten your stride until you feel you are back in controlagain.

The next time your Step into Life trainer tells you thatyou are doing a hill session, embrace it, take on thetips that you have just read and enjoy the challenge!!

Johns CornerMonthly training tips!

Hill training for ultimaterunning fitness

For most of our training venues around Australia, you

are blessed to have the odd hill or two reasonably

close to where you train.

You may have also noticed that your Step into Life trainerslike to take you there reasonably often. Increasing thegradient to your runs will significantly increase youroxygen demand. Even gentle hills will make your heart,lungs and muscles work harder than the same pace on aflat,even surface.Hill running is a type of interval training

Even if you slow down a little, most hills will send yourheart rate up, pushing you towards your limit of youraerobic system. Running up the hill can push you intoanaerobic work (short bursts of intensive work withoutoxygen), while running down the other side allows you torecover back to your aerobic energy system. Hills are anatural interval training session.

Benefits of Hill training

Increasing your aerobic capacity

Improving physical strength hill running requires morepower and strength than running on the flat. On uphillsections your muscles contract more powerfully thanusual because they are forced to overcome gravity tomove you up the hill. In particular, the quadriceps(front of your thighs), calf muscles and glutes (buttmuscles) all have to work harder and become strongerto cope. This extra strength will then make you even

better on flat courses where youll experience lessmuscle fatigue and a greater sense of resilience

Learning rhythm learning to keep your rhythm steadywhen hitting a hill can make your rhythm even better onthe flat courses

Mental strength Conquering a hill (or a flight ofstairs!) is a very satisfying feeling. It will give yougreater confidence to try new and more demandingroutes

Burns more energy a bonus if you are also trying toreduce body fat


8/14

4. Eat enough calories: Drastically cutting calories candrop your metabolic rate by around 5% after just one dayand by 10% after a week of semi-starvation. Eat at least

5000 kJ / 1200 Cal per day. Eat more if your body size andactivity requires it.

5.Consume chilled water Swallowing around 500mL ofcold water could boost your metabolic rate by around 30%above rest for an hour after drinking. This is only 100 kJ / 25Cal, but it becomes significant when you drink more chilledwater over a day - 2 litres could burn you 400 kJ / 100 Cal aday, which adds up over a year. Your body works toincrease the water temperature and burns extra energy.

6. Drink green tea: Unlike many so-called thermogenicsupplements, which are either dangerous or useless,drinking enough green tea can give your metabolic rate anudge of around 300 kJ / 70 Cal a day. Youll need toconsume 4-5 cups a day of green tea to get the benefits.

What about eating every 3 hours?

You may have heard that eating every 3 hours speeds yourmetabolism. However, your 24-hour metabolic rate will

actually be no different, whether you eat the same foods in 6smaller meals versus 3 larger meals. It costs your body thesame energy to digest and process. So, dont freak out ifyouve missed a snack and can catch up later!

6 Ways to boost your

metabolismMost of us love the outdoors and it terms of exercising, notonly is it more inspiring than indoors and less mechanical,it is now proven to have extra benefits.

1.Move more: You burn around 1 Cal per minute at rest,4 Cal per minute walking briskly and over 8 Cal per minuterunning fast. You can dramatically increase yourmetabolic rate by moving more often and with more effort.

2.Build muscle: Every kilogram of muscle burns 10 Cal(42 kJ) at rest every day. Over a year, the math is simpleadd 1kg of muscle to automatically (even when youreasleep)burn off 1kg of body fat.

3. Eat more protein: Protein in food costs more energy todigest and absorb than carbohydrate or fat. Eatingprotein-rich foods like fish, chicken and lean meats makesyour body work harder and burn more caloriesto process what you eat.

Matt ONeillBSpSc, MSc, APD, AN,Nutritionist, Sunrise &

Morning Show


9/14

At Last - Guilt Free Eating!

Healthy Recipe

Zucchini SliceServes: 15 Prep: 20mins Cooking: 30mins

Ingredients

5 eggs 150g (1 cup) self-raising flour, sifted 375g zucchini, grated 1 large onion, finely chopped 200g ham, chopped 1 cup grated reduced fat cheddar cheese 1 tbs vegetable oil

Method

1. Preheat oven to 170 C. Grease and line a 30 x 20cmlamington pan.

2. Beat the eggs in a large bowl until combined. Add the flourand beat until smooth, then add zucchini, onion, ham, cheeseand oil. Stir to combine.

3. Pour into the prepared pan and bake in over for 30 minutes oruntil cooked through..

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 $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 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.

MJ Nutrition Matt ONeill www.MetabolicJumpstart.comExchanges per serve

0.25 0.25 0.25 0.5

Nutrients per serve444kj (106 cals), 8.3g Protein, 5.1g Fat, 1.7g Saturated Fat, 6.2g Carbs,0.4g Sugars, 1.1g Fibre, 349mg SodiumSource: Delicious, February 2003
http://www.metabolicjumpstart.com/http://www.metabolicjumpstart.com/http://www.metabolicjumpstart.com/http://www.metabolicjumpstart.com/


10/14

Step into Life has a fantastic opportunity for you to becomea qualified Personal Trainer.

We are inviting Step into Life members that would like tolearn about becoming a Personal Trainer to contact ourstate offices. We will tell you how easy it is for you tobecome a qualified Personal Trainer.

Every member that decides to go ahead with a PersonalTrainer qualification will have access to course discounts atvarious providers.

Contact your state office on 1300 134 136 for moreinformation.

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

If you know anyone with an interest in health and fitnessthat would love to run a Fitness Franchise, please let themknow about this exciting opportunity.

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

Mark LangridgeStep into Life Bassendean, WA.

Mark wearing his 50 Training Club t-shirt at theBlue Lagoon Geothermal Spa

Reykjavik, Iceland

Refer a friend and well give youanything you want!

At Step into Lifewe value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness toyour friends 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/tell-a-friend.php
http://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.phphttp://www.stepintolife.com/tell-a-friend.php


11/14

Berwick's

50Training Club Points!!Great work guys!

200Training Club

Points!

Kim GirdwoodEmily Vanderwert

Erin O'NeillPolly Walker

Erin Delahunty

Stephanie Salinas

Daniella Velez

Ron Boode

1000Training Club

Points!

Ste hen PennChandel Holt

Ewan Arnolda


12/14

Members BenefitsDiscounts & Offers

Please support our national and local traders,and take advantage of the discounts they offer toStep into Life members. Simply, show your Stepinto Life membership key ring to the staff ofparticipating outlets.

Radisson Resorts & HotelsMembers receive discount accommodation at the following:

Radisson Blue Hotel Sydney

Radisson Hotel & Suites Sydney

Radisson on Flagstaff Gardens Melbourne

Radisson Resort Gold Coast

Offers Valid till December 2012. Terms & Conditionsavailable from the Radisson.

Receive a 20% Discounton all Ryders Eyewear Products

To purchase Ryders Eyewear visitwww.ryderseyewear.com.auand

quote the promo code that corresponds to your state

SIL-SA-2012

SIL-NSW-2012

SIL-VIC-2012

SIL-QLD-2012

SIL-WA-2012

Discount movie tickets from your trainer

SUBSCRIBE & SAVE OVER 43%Subscribe to Men's Health and Women's Health magazinefor JUST $26 every quarter by automatic credit cardpayment. You'll SAVE a massive $85 off the full price inthe first year. Plus both of these fantastic magazines will bedelivered direct to you FREE. Also, this offer is RISKFREE - you can cancel at any time, no questions asked!

SAVE yourself

over 43%www.subscribetoday.com.au/8201
http://www.ryderseyewear.com.au/http://www.ryderseyewear.com.au/http://www.subscribetoday.com.au/8201http://www.subscribetoday.com.au/8201http://www.ryderseyewear.com.au/


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Members Benefits

Members Benefits

Members Benefits

Members Benefits

Members Benefits

Members Benefits

Members Benefits

Members Benefits

COFFEECLUBatMARGO'S

every Saturdaymorning 9:15am!

Shop 18, Parkhill Plaza,Parkhill Drv, Berwick

3806

10% OFF!! your meal!(notincluding chocolates and not valid with any other offer)

DISCOUNT of$10!! on 60min

sessionsUsually $80

SIL Member price

$70!90min sessions

$100!usually $120

Offering Step intoLife Berwick

members a FREE15min assessment

and $5 OFFremedial Massage.

Normally costs $60.

$55 for members!!

10% OFF!

81 High StreetBerwick VIC

3806PH: 9768 9555

10% OFF!! Restaurant Dinning!

Buy anatural bone

& get oneFREE!

$10 PUPPYWASH!

(Puppies under 6months old)

Video Ezy BerwickS11/215 Park Hill Junction PlazaPark Hill Drive, BERWICK VIC

3806

RENT ONE GETONE RENTAL

FREE!


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Franchise DirectoryTo find your nearest location please visit our website

Members Benefits Members Benefits

Click here

http://www.stepintolife.com.au/your-nearest-location.php

Follow us on -

10% OFF!

15%OFF!FLOWERS
http://www.stepintolife.com.au/your-nearest-location.phphttp://www.stepintolife.com.au/your-nearest-location.phphttp://www.stepintolife.com.au/your-nearest-location.php

fresh air extra hof page november 2012

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