step into life keysborough newsletter #97 - march 2013

7/29/2019 Step Into Life Keysborough Newsletter #97 - March 2013

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KudosDear Members, family and friends

I hope youre all fit and well.

On a cold July Winters morning in 1995a small group of enthusiastic would be sporting stars turnedup for a training session in Caulfield with myself. This wasthe humble beginnings of Step into Life. Ive long admiredthe dedication and work ethic of Step into Life members

towards their health and fitness goals. That dedication ispersonified in one member in particular that I would like topersonally congratulate her. I trained this member for manyyears before I left her in the capable hands of Libby at Stepinto Life Caulfield.

Liz Rand commenced her training in 2000. A quietly spokenperson shes always friendly and determined with animpressive 12 years of training hard thats now seen herachieve an amazing Training Club Milestone of 8000points, well done Liz! You are an inspiration and I thank youfor your loyalty to the Step into Life brand.

March will include endurit and powerflex training packagesat all Step into Life franchises, so take yourself out of yourcomfort zone and try these excellent sessions. The focusfor cardiomax training in March is endurance which is greatfor fat burning and building a base of fitness. A solid baseof fitness will increase your metabolic rate and keep themetabolism burning energy for longer. Endurance sessionswill use the handy route boards so you can enjoy somescenery in your local neighbourhood and know where youare going.

Enjoy your training and pat yourself on the back after everysession.

RegardsLarry [email protected]

Step into Life KeysboroughPhone: 0423 852 262Email: [email protected]

March 2013, Issue 79

Local News

Our next round of has begun! Keep an eyeout for some well deserved changes to our team aroundKeysie!

We had a great turn out to the Cardinia Fun Run at thebeginning of March & thats just the beginning of a wholebunch of different Fun Runs & events coming up which

ones will you do to test yourself? Remember smallstepping goals are one great tool to reaching that end

goal!

The Step into Life franchise family is growing.Share it and let your friends know that they toocan take a step towards a fun, social and lasting

fitness program. Step into Life building andinspiring fitter and healthier communities, one

person at a time!

NEW Step into Life Locations

NSWCronullaWoonona

ACT

Gungahlin

QLDMiami

WAMorley

*Under new management

VICAltona

Reservoir*Mt Waverley*Essendon*

Glen Iris*Hampton

Thornbury*Narre Warren

SAWoodville


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Timetable ChangesPlease take note that there will no longer be a Wednesday

6am session & that Tuesday 6am will now become a

Mon6:00pm 7:15pm

Tues6:00am 6:00pm 7:15pm

Wed6:00pm 7:15pm

Thurs

6:00am 6:00pm 7:15pm

Fri

6:00am

Sat8:00 am

At this months sessions you will need yourFITBALL! Have you got one?

Comic Relief

Merchandise

Visor - Cotton$11.00

Full-Length TightsLadies$69.95

Tempo Singlet$25.00

Clearance on old style:Bootcamp T-Shirt - $10.00

Lookin Good Keysie

Coreballs55cm Blue $50.

50

65cm Green $59.00

The two Mejias sisters battle itout head to head!

Theres no rainbows without rain! We get to look at views like thiswhen we do it outdoors! Winters coming but every cloud has a

silver lining


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New MembersWelcome!

Krystal HuynhNicole MejiasJanay Ruatara

Member Birthdays

2nd Andy Nisbet7th Sophia Wong

8th Melva Watson11th Sam Hovenden11th Janay Ruatara

13th Ben Holian15th Kelly Henderson

24th Mark Capper27th Paul Issai

29th James Donaldson

Member ProfileJackson Taylor

QuestionsWhere were you born?

Dandenong, VictoriaWhat is your current profession?I work as a sales consultant at Telstra store DandenongWhat sports have you been involved with during yourlife/best achievement?My love for sport lies in cricket where I spent 8 of myyounger years playing the game of gentleman, how suited. Imanaged to win the averages for batting and the teamsbest and fairest on separate occasions. I also captained ourU 17 side to a grand final. I have also competed in myschool table tennis team which managed to place 3rd in thestate. My greatest achievement however came when I wasable to represent the Dandenong District in summer cricket

What is your favourite Step into Life session?It would have to be cardio. I love my long distance runningand rejoice when I yet have another chance to annoyeveryone with my music blaring from my iPhone as we runthrough the streets of Keysborough. And afterwards, youjust have a great sense of achievement, which alwayshelps.What is your favourite naughty treat when your trainersarent looking?Its going to have to be a cheeky big breakfast andsmoothie packed with ice cream, I'm not sure if that'snaughty but I've never been huge on alcohol or chocolateand since those are the norms, I went for something

different.What are your top 3 goals you would like to achieve?- I want to gain more muscle tone in my body- I want to again regain my cardio strength as it was at itspeak last year- Most importantly I want to maintain all myhardwork.What goals have you achieved at Step into Life so far?I have achieved so much within myself at step into life justwith my own confidence and how I feel about my own body.Step into life also helped me along my journey of losing 38kilos and becoming a physically different person. I havebecome a fit and healthy person. I can also now do severalpush-ups and my time at SIL ensured I was able to easily

pass the Vic Pol fitness test which has resulted in me beingso close to officially joining, this for me was huge. Enablingsomeone's dreams and goals in life is a huge thing and Ithank Aaron and Jess for that immensely and all my fellowmembers.

Fitness events I completedI ran the 42km Melbourne MarathonI did the SIL Keysie half marathonI did Tough Mudder 2012

Jacko has been amember of Step into

Life Keysboroughsince

10th

October 2011

Members of themonth receive a

Step into Life $25

anystore giftcard


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Keysboroughs

Events

Soooo ... whats next??

FUN RUNS CHALLENGES SOCIAL EVENTS

24th

March 201314.23km Run

5km Walk/Run

Keysboroughs

March 2013

&

boxkick

17th

March 8amSupport our local tennisclub- this is an invitation

to S.I.L Keysboroughmembers.

$15 gets you hr ofcardio tennis & hr ofboxkick plus a healthy

hot breakfast!Only 16 spots available

so book fast at yoursessions.

Breakfast is available toall other members notparticipating for $10

The AnnualKeysborough

Ball! Rock & Swing

Theme, July 13

th

2013Rock & swing dancinglessons for ballattendees begin

Wednesday nights inApril. Cost is $10 per

lesson, currentKeysborough memberspayment is covered by

Aaron & Jess.

The KeysboroughCompetition, Nov 2013

5 eventsTeams of 6-8 members

Competing in fun

obstacle courses &relays to challenge eachother & work with yourteam to do their best!

29th June 2013Keysboroughs Fun Run

16km & 21km Runs

23rd

March 20136km Tough Course

21st

July 20135km walk/run

10km runHalf Marathon

Running PackageBegins April 2013Sundays 7:30am

August 20135km walk/run, 10km run, 15km run

September 2013

Dingley Dozen(Braeside Park)

September 20136km & 12km Run

October 2013

Theresa Paora

First Session 14th September 2011

Total # of Sessions 120

Fitness Tests 6

Bootcamps/endurits 1 Teaser

2011 Keysie Competition

Glenn Lee

First Session 13th October 2009

Total # of Sessions 321

Fitness Tests 17

Bootcamps/endurits 7

(2-Recruits 2-Marines

2-Navy Seals 1- Commandos)

2011 Keysie Competition

2011 & 2012 De Castella Fun Run

2010 Mini Olympics

Look on the table at your next session to seewhich events were all doing!


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Tabata training (eight sets of 20 seconds of hard workfollowed by 10 seconds of rest) is only four minutes, but an

incredible aerobic and anaerobic workout. So its not just thetime you work. More importantly, its what you're doing, yourexertion level and the overall structure of your training plan.Your session may be up to 1 hour in length when youinclude your warm-up, cool down and stretching which areall vital components of training.

Women Need to Lift Only 3kg WeightsThis is some of the most irresponsible information youll find-- but its everywhere! Studies have shown weight training isa key to preventing osteoporosis, creating lean musclemass, raising your metabolic rate and creating strength. How

are you going to sculpt a flat belly, a nice back or great legswith only 3 kgs? Limiting your heavy strength training is justcheating your body out of the amazing benefits of strengthtraining. And its not just limited to women -- men: pick up theheavy weights and push yourself!

If I Have an Injury I Shouldn't Train at AllIt depends on the severity of your injury. If you have a spinalcord, head or internal injury, for instance, your doctor shoulddetermine when you can return to training. However, if its aminor injury (sprain, minor tear or something of that nature)you can work your training around the injury. Take 15minutes before your workout to plan and write out the

modification of your program so you can be efficient whentraining with minimal running around. Be sure to let yourtrainer know your limitations. An injury can get you downemotionally, and exercising releases endorphins that willkeep your mood up and keep you motivated. So even if youcan't hit that certain part of your body while you're healing,it's better to work out what you can than do nothing at all

Training One Day a Week Is Better Than Nothing

If you have a consistent training regimen, and once in a bluemoon you have a week where you train only one time in aweek, its not a big deal. However, if this is your training

mantra, then you will fail. It might be tough to accept, but itsthe truth. The key to losing weight and keeping your weightin check is a mixture of hard work and consistency. Again,the time of the specific activity will depend on what type ofexercise and the intensity. To lose 1 kg of weight a week,you have to have over 5000-calorie deficiency a week.Consistent training, good food choices and proper waterhydration will get you there much faster without the muscledepletion that dieting can cause.

Johns CornerFitness Myths 101If I Lift Weights I'll Get Bulky

If you were to look at 1 kg of fat, and 1 kg of muscle side byside, you would notice how much smaller the muscle is eventhough its the same weight. Meaning, the more muscle youhave on your body, the less space you will take up. Manypeople -- both men and women -- think that lifting weightswill make you look like a bodybuilder. Thats like sayingstudying physics will turn you into Einstein. The amount of

time, food and discipline it takes to get huge from weights isalmost a full-time job -- and sometimes influenced by illegalsubstances. So embrace weight training. Youll feel and lookleaner and rev up your metabolism.

As Long as I'm Moving, I'll Burn Fat

If you are walking like a snail and your goal is to burn fat, itsnot going to happen. Since everyones body is different andresponds differently to training, a good cardio starting pointis 40 minutes of cardio, three to five times a week in yourtarget heart rate zone. Most commonly, the target heart ratezone is 50% to 85% of your max heart rate. Wearing a heart

rate monitor where you enter your age, weight and intensitylevel is the most accurate and efficient way to determineyour heart rate zone. Heart rate monitors also give you thefreedom to train anywhere you like.

Morning Is the Only Effective Time to Train

Are you a professional athlete doing two-a-day sessions? Ifnot, the timing of your workout does not matter. What doesis finding a time in your schedule when you can stayconsistent with your training. Listening to your body andknowing when you perform the best will help you decide if,in fact, mornings, afternoons or evening workouts are your

time of power. Energy and attitude are keys in having greatworkouts. So learn your body clock, and try to train whenyou feel the strongest.

I Have to Train for an Hour in Order to Have AnyExercise Benefit

Absolutely not! It all depends on the type of workout you'redoing. If you're doing a HIIT (high intensity interval training)workout, you can accomplish all your goals in 15 to 20minutes -- or less.


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Running Is the Only Way to Lose Weight

Running is fantastic cardiovascular exercise, but the

mechanics of running may not be for every persons body.What's more, weight training can lead to more caloriesburned during a 24-hour period because resistance trainingcan keep your metabolism elevated for 24 to 48 hours afteryou stop exercising. Swimming and Cycling are other greatalternative options.

Being in Excruciating Pain After Training Is the Sign of aGreat Workout

A sign of a good workout is results, not soreness. Somelocalized muscular soreness that dissipates over a coupledays can indicate that you worked hard. But feeling pain in

your neck, lower back, or any joint is a sign that youremovement patterns were off, the weight load was too heavyor you did too many repetitions. Review the workout thatcaused your pain so you dont repeat the same disaster.Always communicate with your trainer.

I Should Train Only What I Can See in the Mirror

I like to call this mirror body syndrome. You need to trainwhats known as your posterior chain. This includes yourback, hamstrings, rhomboids, glutes and calves. Not doingso creates a seriously imbalanced body -- both aestheticallyand biomechanically. For guys, its typical to over-train yourchest, front shoulders, biceps, abs and quads. This cancause posture problems like a forward head posture androunded shoulders, or neck, rhomboid and trapezius pain. Agood way to build a balanced body is a workout that includesequal parts push and pull during your training.

Fat Makes You Fat

This is the mantra from 1982! There are so many incrediblestudies out about the positive effects that essential fattyacids have on the body. EFAs support the cardiovascular,reproductive, immune and nervous systems. They also help

with maintaining a lean body and assist with consistent fatburning. Thats right: Eating fat burns fat! The chief functionof EFAs is the production of prostaglandins, which controlthe bodys functions like blood clotting, fertility, heart rateand blood pressure, and helps with immune function byregulating inflammation, assisting the body to fight infection.Welcome to the year 2013 people! Fat is definitely yourfriend when consumed correctly and in the right portions.

Cardio Is the Only Exercise Your Body Needs

Gravity is not our friend. The reality is, our bodies are slowly

collapsing as we get older, and weight training is what keepsus upright, aligned and strong. Raising the arches of ourfeet, strengthening our pelvic floor, and keeping our headfrom falling forward are the ultimate goals in preventing ourbodies from collapsing as we age. Weight trainingstrengthens tendons and ligaments as well as creates goodbone density. While cardio can help with bone density and isan essential part of keeping your heart strong, it doesn'tkeep your body in alignment and strengthen your keypostural muscles. Keep the balance and be sure weighttraining and cardio are in your repertoire.

Kettlebells Are Great for Everybody

Kettlebells are basically used to train in modified Olympiclifting patterns. If you have no foundation with this type oftraining, it can be a disastrous injury waiting to happen.Progression is the key with kettlebells, and using the correctweight for your level. Kettlebells are terrific for cardio andstrength-training exercises; however, if you have noprevious weight training history or any injury, its moreeffective to focus on building your strength with functionalweight training and core work. When you feel strong andcore connected, seek a trainer or class that has a goodreputation and teaches proper progression.

I Should Do the Exact Workout My Favorite CelebritiesDo Because I Want to Look Like Them

Unless you are the identical twin of a celeb, you will neverhave the same body. Trying to look like someone else isfutile. Put your energy into perfecting YOUR body and itsmechanics. You must train for your bodys weaknesses andpersonal physical goals. Envy will do nothing for you butproduce negative energy. However, inspiration is a keyelement for personal transformation and motivation. So itsnot a problem using athletes and celebs as fuel, just makesure your goals are personal.

Work Out on an Empty Stomach to Burn the MostAmounts of Calories

This isn't true, but your schedule can dictate whether or notyou eat. I suggest a small snack if you have an hour beforeyou are training, but you dont need to eat. If you are a bigbreakfast eater, youd ideally wait about two to three hoursbefore you train to maximize your calorie burn and get theneeded energy from your food. Again, assess what type oftraining you will be doing (weights or cardio) and eat inaccordance to the amount of energy needed, time you wakeup and when you will be starting your workout.


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4. Muscle prevents fallsKeeping muscle as you age is one of the best defences

against frailty-related falls. Strong legs, arms andabdominals will keep you upright and help you stabiliseif you fall.

5. Muscle makes it easier to do stuffThe stronger you are, the easier it is to carry shoppingbags, do household tasks and all the recreationalactivities you enjoy. More muscle means less fatigue.

6. Muscle makes your bones strongerWeight bearing exercise that builds muscle also helpsmaintain bone mineral density and reduces the risk ofosteoporosis later in life.

7. Muscle makes you look betterReducing body fat makes you look smaller, but buildingmuscle gives you that fit, toned, athletic look. Workingon your core muscles helps tighten your abdominals andcan even give you some bumps that youd like to see.

If you havent already added weight training toyour fitness routine, book your next resistancetraining session. If you are not sure of the

specific exercises to do, ask a RegisteredPersonal Trainer to show you an effectiveprogram and motivate you to complete yourworkouts.

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

Sunrise & Morning Show

7 reasons tomake muscle

Building muscle is not just for body builders.It should be a metabolic fitness and bodyshaping goal for everyone because there areso many benefits. Here are 7 reasons to

make muscle.

1. Muscle burns calories at restEvery kilogram of muscle on your body burns 10 Cal(42kJ) at rest every day. Put on 5kg of muscle andthis equals over 18,000 Cal (75600 kJ) per yearadditional energy-burn or the equivalent of burningoff 5kg body fat.

2. Muscle costs calories to moveBuilding muscle gives you more lean weight to carryaround when you move. This means you burn more

calories in every exercise session.

3. Muscle reduces blood sugar levelsEven at rest, muscle is highly effective at using bloodsugars for energy. Adding muscle will enhance yourblood glucose regulation and lower insulin levels,which will help you stay lean.


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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 your FREE MJ Plus + program

(worth $120 per year) when you sign up through a Stepinto 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

Beetroot, beef and mozzarella salad

Serves: 2 Preparation: 15 minutes

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

Nutrients per serve1263kJ (298Cal), 20.9g Protein, 21g Fat, 4.1g Saturated

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


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Sara from Step into Life Hampton says she probablywouldnt have made it through her trek in Nepal if itwerent for her Step into Life training!

Step into Life members love Nepal! Another one of ourmembers, Cath from Step into Life Glenmore Park islooking thrilled to be at Mt Everest Base Camp.

Nine of the Step into Life Fulham Gardens crew competed in the Dolphin Run, with Lee-An Bright, Jamie West andJoan Foster coming in 1

stin their age group, and Ben West coming 2

ndin his age Group. Smiles all round, from both

members and proud trainers!


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The ladies at Step into Life Coogee cardiomax have theluxury of lunging by one of the most lovely beaches inAustralia. With views like this, why wouldnt you want totrain outdoors?

Members of Step into Life Sydney's Eastern Suburbs atachievit for Summer Running Series Race 1

Step into Life Cottesloe members training hard while enjoying beautiful sunsets and fantastic ocean views.


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This month we recognise an absolutely massiveachievement by Step into Life Caulfield member LizRand, who has reached an incredible 8000 Training ClubPoints! Liz has been a continuous and consistentmember of Step into Life since 2000. She has completedwell over 1700 sessions (over 1200 hours of training),has participated in almost every achievit package andnearly all of Caulfields endurit and bootcamp programs,competed in over 40 fun runs and events, worked herway through 27 fitness tests, and is the first to get

involved with every challenge her trainer Libby gives her.Liz, your commitment to your training is such aninspiration to us all. Keep up the amazing work!

Check out these photos of Liz with Step into Life.


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Step into Life Iluka, Kingsley and Edgewater taking a dipduring a recent endurit session.

More endurit action at the Wanda Sandhills for Step intoLife Sans Souci and Miranda.

Some very positive feedback from Jodie (pictured left) atStep into Life Berwick that we hope inspires you on yourown fitness journey with your own Step into Life

I have been a member at SIL, Berwick since April 2012. Sincejoining my life has never been the same!I was very sceptical about joining. I'm not a fan of the gym & I onlyever played sport to manage my weight & fitness. I stopped playingsport 2 years prior to commencing at SiL and I gained a lot of weight!I weighed 85kgs when I commenced, I had problems with high bloodpressure, I suffered from depression & had no idea how to controlmy eating habits. 10 months on I am now 68kgs, my blood pressureis back to normal, I no longer suffer from depression & thanks to theMetabolic Jumpstart program I have learnt how to eat properly.I started with 1 session a week (scepticism lingered) but quickly wentto 3 sessions a week & now do 5, sometimes 6 sessions a weekbecause I enjoy it so much! My favourite session is box-kick but Iknow for maximum weight loss I benefit so much more from cardiomax. Our trainer, Marko, is fantastic! I cannot speak highly enoughabout him & what he does for all of us! He motivates, encourages &congratulates us & we celebrate our successes. I aspire to be likehim one day. I have made some wonderful life-long friends & amgrateful everyday that I Stepped Into Life!

Jodie, well done for your amazing health and fitnessachievements with Step into Life. Were proud and happythat our wonderful Trainers like Marko can help andinspire our members to get fit and stay healthy. Keep upthe great work!


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Step into Life Kellyville members painted the town pink (and a number of other colours by the looks of things) at theSydney Colour Run. Looks like a great time was had by all!

Leanne Braye from Step into Life Newcastle admiring the view from the top of at Mammoth Mountain in California,USA. What an amazing view!


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Members Benefits

Discounts & 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.

step into life keysborough newsletter #97 - march 2013

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