13-Heartbeat Newsletter MARCH 2006

8/12/2019 13-Heartbeat Newsletter MARCH 2006

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March

Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au

Biggest Loser/WinnerWinnerWinnerWinnerCompetition

In 2006 I am really going to take my fitness to the nextlevel; I hope I can stay motivated.

Does this sound familiar, Im sure this has happened tomost of you at one time or another especially in theearly part of the year when we all make new yearsresolutions.

Did you know that research has shown that one of themain reasons that people stop exercising is they losemotivation. At Step into Life we are very mindful of thefact that you our clients also require on-goingmotivation and support with goal setting.

We are constantly looking for new ways to motivateour clients to help them achieve their goals andaspirations. Last month saw the introduction of thenewly designed Step into Life Fitness Test which is anexcellent way to stay motivated. Another way to staymotivated is to enter in as many of the Step into Lifeevents as you can.

Each one of our Franchisees holds the fitness test atleast once every six to eight weeks and each Step intoLife state office as well as our Franchises organize an

events calendar for the year. These events may be afun run or a fitness challenge or even a local event atyour venue. The events all serve the same purpose ofhelping you to set goals, keep motivated and achieveresults.

In March Step into Life is launching a 12 weekchallenge that we are very excited about. The BiggestLoser/Winner Challenge. This is a national challengeheld by all Franchises for all Step into Life membersacross Australia.

Continued page 8

DirectorsDesk

Timetable UpdatesBOOTCAMPS

Marines Training - Saturday, March 11th7amNavy Seals Training Saturday, March 25th7amFill out forms & get them to your trainer ASAP

These bootcamps are held @ different locationsFITNESS TESTING

If you missed the last one, Saturday March 4th

11am Wachter Reserve is the next one.

A Year of Training - Our Banner stands tall at wachter reserve as it has fora year from valentines day 2005.

OUR RAFFLESo far we have been drawing our raffle twice a month for wearing their Stepinto Life shirts. As a reward to members & to celebrate our first year, theraffle will now be drawn weekly and with many more prizes to choose from.

We are now running strong with 46 members in Keysborough.When we reach 50, two members will be drawn from the raffle weekly ratherthan one. Prizes can include fitness gear, step into life gear, movie tickets,gift certificates etc.

Run for the Kids / April 9th

, 2006Don't miss the inaugural staging of Victoria's exciting new fun run.Your Step into Life trainer will get you well prepared for the loooooooong14.7km Run/Jog/Walk. Even, if you would like to start off with the 4.5km itllbe a great event to be part off with heaps of Step into Life members cheeringyou on!Your entry fee will support the Royal Childrens Hospital, so if you gothrough sweat, pain and tears - its all worth it!!Your trainer will offer you a 6 weeks trainings program (once a week) prior to

the event and will provide you with all the information needed closer to theevent.Please enter online at www.runforthekids.com.au before March 31

st.

Local News


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March


TrainingAwards

Goal setting is a key elementto gaining fitness, weight lossand improved health benefits.

At all Step into Life sessionswe add training points to yourtraining club tally (you can seeyour total on your fortnightlyperformance report).

Points gained are a measureof your commitment to yourtraining.

MembersBirthdays

Happy Birthday!!

5th Libby Amaya

7th

Jodie Sparkes9th Russell Swann

11th Jenny Tran

19th Narell Potter

27th- Paul Issai

WelcomeNewMembers

Alicia Blake

Trish LearKevin Woff

Robyn Bilston

Marina Alessio

Libby Amaya

Members Profile PAUL & SHARON HENDERSON

Step into Life Keysboroughs newly wedsstarted training with us June 30

th2005

9. What is your goal for the next 6months - exercise or other?HENDO:To win Tattslotto and buy aPlasma TV!!SHAZ: To keep on exercising.

10. What results have you seen sinceyou started with Step into Life?HENDO: Weight Loss and Muscle Tone.SHAZ:I can run and have more energy

11. Interests and HobbiesHENDO: Supporting the CollingwoodFootball Club, Horse Racing, Seinfeld.SHAZ: Going to a good caf with friends,shopping, and my dog.

Awards achieved inFebruary:

50 pointsAdam FabrisMegan SesslerMarianne MicheluzziJon HorsburghRosyln GrasshamCaroline Hinton-AdamsTrish Lear

200 pointsJoanne Matse

Karen Perry

500 pointsJill DavisAndrew Leszko

1000 pointsCONGRATULATIONS!!

Wear your T-shirt with pride!

1. Where were you born?HENDO: Melbourne SHAZ: Seymour, Victoria

2. What is your current profession?HENDO: Account Manager with NEC Computers.SHAZ: Health and Safety Educator for Mecwa

3. What sports have you been involved withduring your life/best achievement?HENDO: Tennis, Soccer, Football & Golf.SHAZ: Taekwondo, Ballroom dancing, golf

4. What is your favourite naughty treatwhen your instructors are'nt looking?HENDO: KFC / Red Rooster Chips.SHAZ:Cherry Ripe and Smoked Salmon (not together)

5. What primary and secondary schools did you attend?HENDO: Whiteside Primary & Springvale SecondarySHAZ:Clayton West Primary & Huntingdale High

6. Who do you most admire in life?HENDO: Eddie Vedder from Pearl Jam.SHAZ:My mother

7. What is the nicest thing anyone has ever done for you?HENDO: When someone buys me a beer.SHAZ: I would like to take this opportunity to thank Step intoLife members for the fantastic hamper given to us for ourWedding in December. That was really nice!!

8. Tell us something we would never guess about you?HENDO: I am a fan of Artist Salvador Dali.SHAZ: Im a shopaholic I love shoes.


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March


"We always overestimate our physical activity and underestimate our calorie intake," says Madelyn

Fernstrom, PhD, director of the University of Pittsburgh Medical Center Weight Management Centre.

"By cutting out 100 calories a day, you can lose about half a kilo a month, says Fernstrom (remember, that'scutting 100 calories a day from your usual caloric intake). That's by doing almost nothing. It's really not thathard."

Really? OK, so where do you find those calories, and how do you trim them? Fernstrom has a few tips:

Write down what you eat."It sounds lame," she confesses, "but it works. It helps to get you structured." You don'thave to do it for months on end, but if you note down every bite that goes into your mouth for a week, you'll see whereyour weaknesses are and where you can "cut the fat."

Eat breakfast.Yes, you're supposed to be cutting calories, not adding them. But if you try to starve yourself in themorning so you can eat more later, you're likely to end up piling on more calories than you save. To keep breakfast

slim, spread jam on your toast rather than butter, replace whole milk with skim milk, or replace fried eggs with poachedones.

By Gina ShawWebMD Feature

Health and Fitness ArticleDrop 100 Calories a Day!

Don't drink any calories.With the exception of skim milk, Fernstromsays, avoid drinking anything that adds to your caloric total. "Don't drinkyour fruit, eat it," she says. "That's much more filling and gives you thefiber you need."

Don't skimp on protein."You'll be hungry later if you do," she says. "Protein is biologically satisfying." If you have asalad for lunch, toss in some tuna or grilled chicken to sustain you through the afternoon snack cravings (to savecalories: make sure it's tuna packed in water, not oil; replace croutons with equally crunchy celery; and opt for low-caldressing instead of blue cheese).

Eat everything with chopsticks. They're not just for Chinese restaurants anymore --chopsticks force you to slow down and eat small bites of food. You'll enjoy your food moreand have time to notice when you're full (and if you are eating Chinese, ask for brown riceinstead of white).

Soup is your friend. Clear soups such as tomato, chicken, and vegetable soups (notbaked potato and cheese, please!) give you a sense of fullness without adding too many.extra calories.

Stock up on craving-quenching snacks.Love sweets? Replace leftover pies with sugar-free jellies andsugar-free Popsicles, many of which have 60 calories or less. Or take a bag of frozen berries, microwave

the berries, and put alittle Splenda on top. If salty and crunchy is your downfall, drop the afternoon bag ofpotato chips for a minibag of SmartPop popcorn. At 110 calories, you save between 40 and 50 caloriesover a

serving" of most chips.


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Photos Of the Month

Healthy RecipeVIVA VEAL

Serves 2

SundayMarch 26th

S.I.L Keysborough 1stYear Anniversary OutingSidetrack OakleighBowling & Mini Golf (1 game each) is Paid for bymoney raised from Keys Comp & Trivia Night. LazerForce game is $7.70, gocart $22.40. Need to knownumbers & what interested in doing by Friday March13thdue to booking that has to take place then.

5pm 8pm370 HuntingdaleRd, OakleighSouth

Sunday April2

nd

9am start

Dandy Dash Jells Park, Wheelers HillCost: $25 Free: Brooks SocksDeadlines: b4 Mar 17thfor free shoes entry drawB4 Mar 22ndfor $25, after that $30 can sign up 8amon day.Entry Forms from Aaron or Matt.

5/10km walk/run

Sunday April9

th

Run for the Kidswww.runforthekids.com.au$20 of every $25 entry fee for the 14.7 km is donatedto the Royal Childrens Hospital and $15 of every $20for the 4.5km event is also donated

14.7 kmand 4.5 kmwalk/run

APRILEASTER

BOOTCAMPS

COMPETING WITH/AGAINST S.I.Ls FRANKSTON,CHELSEA, CHELTHAM @ CHELSEA EDITHVALEBEACHES

EASTERLONG WEEKEND

Sunday April23

rd

Brighton Bay Run/WalkCost: $25 before April 12th, $30 after

5km run - 8.30am7km walk -8.35am10km run -8.45am

2 x 125g veal escalopes5ml olive oil

50g spring onions, chopped100ml tomato pureepinch sweet basil*

pinch dried origanum*10ml chopped parsley*2 cloves garlic, crushed

pinch salt2ml black pepper5ml brown sugar

2 med zuchinni, sliced can diced tomatoes

* Keep a few tubes of prepared herbs inthe fridge to add some pizazz to your stir-frys and quick fix meals

Method:

Heat the olive oil in a non-stickfrying pan. Quickly sear the vealon both sides. Remove, and keepwarm. Combine remainingingredients and stir-fry for 3 5minutes, until vegetables becometender. Spread sauce over vealand serve with pasta or bakedpotato.

Fitness Testing Push Ups for a minute

Situps So they know what to beat next time

Shoulder Press majority chose heavier weights

Prayer PlankThey also did Sit-ups, Speed Test & TimeTrial (modified).


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March


Step into Life Kids is

dedicated to the provision ofgroup personal training to

children 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.

Merchandise Corner

Term 1 2006 has started.Register your interest now!Spaces are limited

Boxing gloves - $23.00

IN SIZES S, M & L

Resistance band GREEN - $28.00Resistance band RED - $30.00Resistance band BLUE - $40.00Resistance band PURPLE - $45.00Fitball 55cm - $48.50

Fitball 65cm - $57.00


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March


General NewsSUSPENSION / MISSED CLASSES

Funny thing . . . if you want to enjoy the fitness benefits of the program,you actually have to BE AT THE CLASS.

We know there are sometimes unavoidable time conflicts, but we would much prefer you to make up aclass than to miss a session entirely. Missed classes need to be made up within the samecalendar month, or you will find yourself charged for the extra session. Please call your Trainer

if you plan to attend a session other than the one for which you are booked.

If you are going away, and require Suspension, please complete a Suspension form, or inform yourTrainer in writing at least 24 hours prior to the Suspension period.

HeDirectors

Vitamins: Food Sources

There are 13 Vitamins, which are essential for bodily functions: Vitamins A,C,D,E,K and a variety of B Vitamins.The most important ones are listed below.

There are 2 typs of Vitamins fat and water soluble Vitamins.

Fat-soluble Vitamins include Vitamins A, D, E and K.

Vitamin A can be found in e.g. milk, cheese, liver and kidney. Because most of these food sources are high insaturated fat and cholesterol, vegetable sources of Vitamin A (beta-carotene) are a much better choice (e.g. carrots,pumpkin, broccoli, spinach). Food sources of Vitamin D are cheese, butter / margarine, fish and oysters. The bodycan also synthesize Vitamin D, when skin is exposed to sunshine. Vitamin E can be obtained through eating greenleafy vegetables, nuts, seeds, corn or simply sprinkle vegetable oil on your favorite salad.

Water-soluble Vitamins are: B-group Vitamins (Thiamine, Niacin, Folate, Vitamin B12 and Biotin) and Vitamin C.

Thiamine (B1) can be found, for example, in whole grains, lean meats, fish, dairy products, fruits and vegetables.Dairy products, poultry, fish, nuts, lean meats and legumes are good sources for Niacin (B3). Food sources forFolate are e.g. eggs, milk products or poultry. Good food sources for Biotin are wholegrain cereals, eggs, fish aswell as lean beef.

Most fruits and vegetables, tomatoes, broccoli and turnip and other greens contain Vitamin C.

If your daily nutrition is not ideal, remember that Step into Life has a well-balanced high grade multi vitaminsupplement which you might like to try.

(source:http://health.allrefer.com)


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March


VIC

BallaratBendigoBalwyn NorthBentleighBurwood EastCamberwellCarlton NorthCaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFerntree GullyFrankstonGreensboroughHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvernMoonee PondsMorningtonMt WaverleyMurrumbeena (New)Narre WarrenRowvilleTemplestowe (New)Thornbury (New)Wellington (Sale)Werribee (New)Wheelers HillWilliamstown

QLDBroadbeach (New)Bulimba (New)ChermsideNew Farm (New)Runaway BayWilston

WAHillarysIlluka (New)Subiaco (New)Willetton (New)

ACTDeakinGungahlinANU

NTCasuarina

Franchise Directory

Directors Desk Cont.From Page 1..

Every trainer will record the informationfor every Biggest Loser/Winner entrant.The information will include startingweight and ending weight andcircumference measurements. Theweighing and measuring will be done

by clients in the privacy of their ownhome.

At the end of the 12 week challengeevery 1

st; 2

nd and 3

rd place getter at

each Franchise will receive a $100;$50 and $35 gift voucher but moreimportantly every entrant will haveachieved motivation and increasedhealth and fitness.

At the end of the 12 week challenge,Step into Life Head Office will calculatehow much TOTALweight was lost and

how many TOTAL centimetres werelost for the entire Step into LifeFranchise Group.

Biggest Loser/WinnerWinnerWinnerWinner Total Weight

and Measurements Competition!

Can you GUESS the total amount ofweight and total centimetres that allStep into Life clients combined willlose?

The closest guess of total weight andtotal centimetres lost will WIN a

$200.00 Step into Life Fashionvoucher.

All entries must be in to your trainerno later than March 13

th, 2006.

The winner will be published in theJuly edition of Heartbeat.

So, stay motivated and ask your trainerfor support to set some goals andENJOY the Biggest Loser/Winnerchallenge and we all hope that youachieve amazing results.

Mark CohenDirector

NSWAvalonBalmoralBatemans BayBlacktown (New)Blakehurst (New)Bronte (New)Chipping NortonCronulla (Sept 06)Drummoyne (New)Glenmore ParkLeonayManlyParramatta (New)PenrithRose BayRushcutters Bay (New)Sans Souci

SACampbelltownBlackwoodGolden Grove (New)MagillMorphett Vale (New)Mt Gambier

Modbury (New)Port LincolnProspectWest Lakes


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March


Sunday Feb 26th

Saturday March 4

thFitness Evaluation at the parkLunch/Snack/Chat Afterwards @ Fasta Pasta

12:30pm Sun, Feb 2611am Sat, March 4

th

time trial, upper andlower body, speed andcore strength

Sunday April 9 Run for the Kids

www.runforthekids.com.au$20 of every $25 entry fee for the 14.7 km is donated to the RoyalChildrens Hospital and $15 of every $20 for the 4.5km event is alsodonated

14.7 km

and 4.5 km

Sunday April 29 Fitness Evaluation at the parkLunch/Snack/Chat Afterwards @ Fasta Pasta

12:30pmtime trial, upper andlower body, speed andcore strength

NEWS FLASH Step into Life Lifestyle Weekend Away 2007

Lindeman Island GetawayDetails out in June!

NEWS FLASH

Sunday May 28 Step into Life Mini OlympicsWhich Step into Life venue will go home with Gold?

Fun games for everyone

Sunday June 18 Run to the G

See yourself on the big screen in Federation Square!

10km, 4km & half

marathon 21.1 kmSunday June 25 Fitness Evaluation at the park

Lunch/Snack/Chat Afterwards @ Fasta Pasta12:30 pmtime trial, upper andlower body, speed andcore strength

SundayAugust 13

City to Surf SydneyJoin 200 Step into Lifers and 60,000 others on this fun walk/jog/run!

14km walk/run

Sunday August 29 Fitness Evaluation at the parkLunch/Snack/Chat Afterwards @ Fasta Pasta

12:30 pmtime trial, upper andlower body, speed andcore strength

SaturdayOctober 7

Step into Life Spring BallGet dressed in your finest and celebrate! Also including Trainer of theYear Awards

Vote for your trainer!

Sunday October 29 Fitness Evaluation at the parkLunch/Snack/Chat Afterwards @ Fasta Pasta

12.30 pmtime trial, upper andlower body, speed andcore strength

SundayNovember 12TBC

Olympic DreamThrough the heart of MelbourneProceeds go to sponsoring Olympic athletes

10km & 6 km

Sunday December 17 Fitness Evaluation at the parkLunch/Snack/Chat Afterwards @ Fasta Pasta

12:30 pmtime trial, upper andlower body, speed andcore strength

Wear your Step into Life T-shirts at all Fun walk / Run events, so that we can cheer for you across the finish line. At all events there will be a Step into Life support team to warm you up, do stretches and hold drink bottles, keys and

jumpers.

EVENTS CALEND R


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TIMETABLEMonday

6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday9am

Toning

6 pm

Toning

7:15 pm

Toning

Wednesday6 am

Cardio

6:30 pm

Kick Boxing

Thursday9am

Toning

6pm

Toning

7:15 pm

Toning

Friday6am

Cardio

SaturdayMarch7am

Bootcamps

9 am

Toning

Sunday

12:30pm

29th

AprFitnessEvaluation

If temperature is 30 degrees or over at the session time then 6pm sessions will move up to do the 7:15pm session

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 core 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 6thMar 13thMar 20thMar 27thMar 3rdApr 10thApr

Mondays6am

Fit Ball WeightsResistance

BandFit Ball Weights

ResistanceBand

Tuesdays9am, 6pm & 7:15pm



ResistanceBand

Thursdays9am, 6pm & 7:15pm

ResistanceBand



Saturday9am Weights

ResistanceBand Fit Ball Weights

ResistanceBand Fitball

Bookingsessential for

ALLsessions

Documents

13-Heartbeat Newsletter MARCH 2006