fresh air february hofp 2014_berwick

8/13/2019 Fresh Air February HOFP 2014_Berwick

1/11

Directors DeskInjuries and Training

Dear members, family and friends,

Every Step into Life Franchise nationally offers 7 differentGroup Outdoor Personal Training programs, each one with adifferent and highly beneficial focus. Please take some time tofamiliarise yourself with our program variety on the website,http://www.stepintolife.com.au/train-with-us/australia/

If you sustain an injury, it is vital that you advise your Trainerand discuss any limitations to your Training. Your Step into

Life Trainers are experts in the content and delivery of the 7Step into Life Training programs and your Trainer willrecommend a change to your program to cater for your injury.

When injured, it is a natural human tendency to want to stoptraining but in most cases (depending on the injury) stoppingyour training is not required, rather common sensemodifications and changes to the type and intensity of trainingwill allow you to continue, so please chat to your Trainer.

I am also very excited for the launch of Fitness N.O.Wfrom10th 16th February, our National Open Week. This is afantastic opportunity for you to share your fitness journey atStep into Life with anyone and everyone! Any non-membercan attend unlimited sessions free of charge at any of 160+Step into Life venues around Australia during Fitness N.O.W!

As a current member, when you refer someone who trials withus during Fitness N.O.W then joins as a member, youllreceive an instant prize PLUS go into the draw to WIN oneyear of FREE unlimited Group Outdoor Personal Training

with us*

. Imagine not paying training fees for a whole year!

With an average lifespan per member of 12 to 18 months, Stepinto Life is really making a positive impact in the health andfitness of our members, so well done and thank you to all forallowing us that opportunity. Train hard and all the best,

Regards

Larry CohenFounder and Director

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

February 2014, Issue 89
http://www.stepintolife.com.au/train-with-us/australia/http://www.stepintolife.com.au/train-with-us/australia/http://www.stepintolife.com.au/train-with-us/australia/


2/11

Local NewsWell well well... summer has finally hit and with extremelyhigh temperatures!!!!!When training in the heat being prepared and using common

sense prevails. Our trainers will try when possible to sourcea shaded area for training, to reduce heat discomfort felt.What you can do firstly, is make sure you bring double the

amount of water/fluids along to training than you normallywould. Also try adding electrolytes to your water to replacesalts lost whilst exercising. Secondly, 'Slip Slop Slapping' &

wearing sunglasses is vital to protect yourself from the harmful

UV rays.

Timetable Changes

TONE-UP this month is... Rubberised!!!So please bring your Resistance bands along to

all Tone-up sessions for the month of February.

If you need to purchase one, please see one of ourtrainers to match you up with an appropriate

resistance band (prices on next page).

TIMETABLE VENUE CHANGE:

All Mon & Wed classes will be held at ourSt. Michaels Primary (SMP) School venue,

except for the 9:15am sessions on those

days.16 Scanlan St Berwick, park on

Princess HWY service lane (High St) near

the pedestrian crossing.(see new timetable to the right)

Talk to your Trainer regularly to ensure youre completing the

best mix of training available to you to reach your goals.

Other little tips to assist are:- having water fights as seen above

- exercising at the beach as seen to the left- eating lighter meals (fruits & salads)- hydrating before, during and after training

- reduce caffeine (Omar!) & alcohol intake (if possible!)- book yourself into our 6am sessions as it is a lot cooler(our 6amers welcome you!!!)

- lastly, find a friend with a pool!!!!!!!!!!!!!!!!!STAY SMART & 'BE COOL'!!! Cheers.


3/11

Comic Relief

Upward-dog...

EventsWhat is happening? Id love to join in!Coming this year

Merchandise

Tempo Singlet Ladies$25.00

Action Singlet Mens$25.00

Rubberised Resistance BandsBlue (Difficult) - $37.00Red (Moderate) - $32.00Green (Light) - $30.00

May 4th


4/11

New MembersLorena Flynn,Tracy Feiner,

Sophie Stephens,Tammy Shtrauser

& Meg Ryan.

Welcome!

Member Birthdays

February:

8th - Amanda Long11th - Sarah Davis

Happy Birthday!

Member Profile

Jill Davis

Where were you born?Kent, England. Yes I am a 'Pom' & I hate the cold

weather!!

What is your current profession?I am the Victorian Account Manager for a Sydney Toy

company (how cool is that!!)

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

Boxing... and have trained with the Light-weight champMatt Ropis years ago!!

What is your favourite Step into Life session?Love but due to arthritis can't do it

anymore, also love

What is your favourite naughty treat whenyour trainers arent looking?

Chocolate, chocolate and more chocolate!!!

What are your top 3 goals you would like toachieve?- Get fitter

- Lose weight- and sit on Marko while he is doing push-ups!!!

What goals have you achieved at Step intoLife so far?- Lost weight

- retained fitness- Made good friends!!!

Training ClubAchieving your goals at Step into Life

Goal setting is a key element to gaining f itness, weight lossand improved health benefits. At all Step into Life sessionswe add Training Points to your Training Club tally (totals

available on your fortnightly progress report).

Points gained are a measure of your commitment to yourtraining.

How close are you to your next Training Club milestone?

Ask your Trainer to help you set some time lines for yourgoals.

Awards achieved:

200 pointsSarah Davis, Sandra Rousseaux, Jess Hosemans,

Belinda Perry & Bradley McGregor.

500 pointsHelen Alter, Melisa Groza, Julie Stuart, SantoScardamaglia, Dean Olsson & Bill Gleeson.

1000 pointsJeff Robinson, Melinda Varley & Omar Abdelal.

1500 pointsAndrovski Hoseovski


5/11

Its important to listen to your body dont be afraid totake breaks (and drink more water!) if you need to. Youcan also shorten your workout if necessary, or break it

up into intervalstry 8 minutes of low-intensity exercisewith a 2 minute break, repeated over the course of 30-45 minutes, depending on how your body can handle itin the heat.

Switch it upInstead of going for a run or attending an evening Step intoLife sessions, on hot days its a good idea to be flexible andchange your exercise time to earlier in the morning. Earlymornings tend to be much cooler! Be sure to contact yourTrainer ahead of time to let them know to expect you in themorning if this is your plan. If changing to a morning workoutduring a heat wave isnt possible and you still want to fit

some exercise in to your day, then aim for late evening. If itsstill too hot, swimming can be refreshing way to keep activein extreme heat.

Sweet summer shadePlan your outdoor exercise in the shade! Head for a walkthrough National Park forests (be sure to check Fire DangerWarnings ahead of time), workout with Step into Life underthe shade of a tree in your local park, or try a breezy placelike the beach or next to a lake.

Dress for the occasionWear light-coloured and lightweight clothing that wicks

moisture away from your skin and dries quickly. Avoid cottonT-shirts and shorts as theyll get sweaty, stay damp, andmake you feel hotter (and not the fun kind of hotter, either!).Wearing wicking socks and lightweight trainers will also helpto keep your feet cool and dry while preventing blisters.Finally, if youre out in the sun, dont forget a hat and to slip,slop, slap!

Remember, its always best to err on the side of caution inthe heat to avoid running into trouble if its over 35degrees, then use common sense and caution to decide ifyou should still be exercising or not. Stay cool, Australia!

Training TipsBeat the heat:exercising outdoors insummer

In case stepping outside into the toasty warm air wasntindication enough for you, summer has truly arrived acrossAustralia, with much of the country seeing temperaturesbetween 30-40 degrees most days this week. Whilebeautiful, this heat can be quite overwhelming when notmanaged properly. So how can you ensure that you stayactive while its still hot outside?

Stay hydratedDrink water or an electrolyte drink before, during and afteryour workout to avoid dehydration. Keep sipping throughoutyour workout, and all day long throughout the week!

Take it easyEase into hot outdoor workouts, and dont push yourself toohard. Exercise at a low intensity only.


6/11

Keep tempting treats out of the house and only bringing

home small quantities of sweet treats on weekends.

Plan a new and better food choice, like a handful of dried

fruit, and have it ready with you for when a craving strikes.

Distract yourself when you feel a craving coming on. Go for

a walk and the craving may dissipate.

Beat big emotions

In some cases sugar cravings can feel out of control, particularly ifdevouring sugar is used as a short-term fix for some biggeremotions.

Beat big emotions by:

First deal with any biological craving and bad habits by

using the strategies above. This sets you up for success. Name your emotionsbe it stress, boredom, anger or

anxiety. Then ask yourself, What other than food do I need

to make me feel better? Work towards satisfying cravings

with non-food rewards.

Be patient and know that it takes time to work through

emotions. Be your own best friend rather than beat yourself

up. Slip-ups are allowed!

Talk to someone you trust about your feelings or

challenges.

If its too much, get professional help f rom a counsellor.

Their expert advice and guidance may be just the breath of

fresh air you need.

Sugar cravings are not always based heavily on emotions, butknowing the sugar-feelings link is there in some way will better equipyou to make a breakthrough and beat sugar cravings for good.

With a little ef fort to address the biological cravings, bad habits andany emotions, the results are fantastic!

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

How to beat sugarcravingsYouve made it to mid-afternoon at work and then the sugarcraving hits. Are you hardwired to seek sugar or are thetreats just a bad habit? Here are three ways to beat thesesugar cravings for good?

Beat biological cravings

Whether its a hit of energy or a feeling of happiness, wenaturally feel better after consuming sugar. Its hard to know howbiologically susceptible you are to sugars lure. You may be a

hyper-responder with a strong chemical drive for sugar.

Beat biological sugar cravings by:

Starting your day with starches at breakfast to reduce

levels of another craving chemical called NPY

(neuropeptide-Y).

Include lean proteins at main meals to help feel fuller for

longer between meals.

Eat nutrient-rich as much as possible to minimise any

nutrient imbalances that may trigger the desire for

sugar.

Satisfy your sweet tooth with naturally sweet foods,

including; fresh and dried fruit, yoghurt or milk and evenroasted onion, peppers or beetroot.

Be careful with sweet diet foods, as they may not satisfy

a craving.

Be keenly aware of your hunger signals to avoid

becoming ravenous. This is when the craving chemicals

take over!

Keep a glass of water in your hand or on your desk to

avoid the temptation of grabbing a chocolate bar

instead.

Beat bad habits

Bad eating habits can keep the sugar-cycle spinning at fullspeed. But bad habits can be broken with awareness andpositive alternative behaviours.

Beat bad eating habits by:

Logging your eating triggers and reactions to become

more aware of your negative eating patterns.


7/11

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 $79.95you 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 FREEMJ 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 interviewsfrom hormones to intolerances Downloadstools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foodsMJ Exchanges

For more information talk to your trainer.

At Last - Guilt Free Eating!

Healthy Recipe

Beetroot, beef and mozzarella salad

Serves:2 Prep: 15 mins

Ingredients1 cup wild rocket, raw125 g can, drained, beetroot wedges medium tomato, cut into wedges100g roast beef slices30g mozzarella, reduced fat30g pecan nuts, halved2 tsp olive oil, to drizzle

MethodOn a large platter or individual plates, arrange leaves,beetroot, beef, tomatoes and mozzarella. Scatter overpecans. Drizzle olive oil. Season to taste and garnish withherb of your choice.

Exchanges per serve*

1.5 0.75 0.5 2

Nutr ients per serve

1263kJ (298Cal), 20.9g Protein,21g Fat, 4.1g Saturated

Fat, 6.2g Carbs,5.9g Sugars, 3.3g Fibre, 266mg Sodium


8/11

Michelle from Aberfoyle Park SA, hiked Mount Roland inTasmania over the Christmas period. This is an

amazing achievement for her as part of her journey and overthe past 12 months has lost over 40 kg.

Glenhaven NSW, members up bright an early for a

cardiomax session.

Woonona NSW, members toning up as the sun rises.

Scott Haddow from Aberfoyle Park SA, enjoying a night out inthe United Arab Emirates next to Burj Khalifa in Dubai

the worlds tallest building.


9/11


10/11


11/11

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 knowabout 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 you

anything 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 february hofp 2014_berwick

Documents