Berwick Fresh Air Newsletter February 2013

7/29/2019 Berwick Fresh Air Newsletter February 2013

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New beginningsDear Members, Family and Friends

Hello and welcome to Februarysedition of Fresh Air.

This is my favourite time of the year,new years resolutions are in full swing as new journeysbegin and goals are revisited.

February also sees the commencement of our newestFranchises across the country. On behalf of the team atStep into Life I would like to welcome the new franchisees,partners and members and wish them well as they taketheir first steps into an exciting new adventure.

We will also begin another rotation of our endurit sessionsin Feb. For those of you that are looking for a little extrapush in your training this is the ideal cross training sessionoriginally designed for use in the Marines as a form ofRecruit Training to transform ordinary civilians into the elitearmed forces.

For the uninitiated its a mix of boot camp style drillscombining the use of weighted bars, ropes, medicine ballsand buddy drills that maximise fitness improvement whilststrengthening and toning your body..While it will challenge you its a great opportunity to provewhat youre capable of. Plus youll be guaranteed thelaughs and support of your fellow members and trainer.

Im also pleased to announce some exciting new changesfor Step into Life Australia. This month will see the roll outof our new website and updates to the Step into Life

Australia facebook page. As always I welcome yourfeedback so please take a moment to view both

Train well and enjoy doing it outdoors.

RegardsLarry [email protected]

Step into Life BerwickPhone: 0402076913Email: [email protected]

February 2013, Issue 78

Local NewsThe rain won't stop us from training at Step into Life

Berwick!!! Amazing dedicationguys!!!

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 lastingfitness program. Step into Life - making a standfor a healthier generation one person and one

community at a time!

NEW Step into Life Locations

NSWCronulla

GungahlinWoonona

QLDMiami

*Under new management

VICAltona

Reservoir*Mt Waverly*Essendon*

WAMorley
mailto:[email protected]:[email protected]:[email protected]


2/14

Timetable Changes

This Timetable will take effect fromthe 18th of February 2013.

All Toneup sessions for the remainder ofFebruary will be Rubberised sessions soplease ensure you have a resistance band.

Comic ReliefHahaha!

Merchandise

Knee-length tights$28.50

Tempo singlet$25.00

Running shorts$16.50

Cotton Training ClubSpecial! Only $10.00 each


3/14

Local News

HAS ARRIVED!!Monday nights 7:15pm!

Coming soon!!!

Training ClubAchieving your goals at Step into Life

New MembersWelcome!

Wayne Vella, Rachel Gamish, TashHall, Debbie Schill, Lauren Richardsand Jemma Cushen.

Member BirthdaysHappy Birthday!

February 6th - Chandel HoltFebruary 9th - Ewan ArnoldaFebruary 15th - Petra Taylor-SmithFebruary 22nd - Jessica MichaelidesFebruary 23nd - Marko Radisic

How close are you to your next TrainingClub milestone?

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions weadd training points to your training clubtally (you can see your total on yourfortnightly performance report).

Points gained are a measure of yourcommitment to your training.

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

Awards achieved in -200 points - Leecie Vella.500 points - Joy Woodward.

A dynamic strengthening and stretching sessionenhancing muscle tone, core strength andflexibility. Inspired by pilates and yoga, thissession will tone your body, provide posturalstrength, injury prevention, flexibility, balance,clear the mind and relieve stress.

Test your limits! An inspiring cross training sessionusing boot camp style drills to mould you intoshape. The outdoors provides the perfectenvironment to use weighted bars, ropes, medicineballs and buddy drills to maximise fitnessimprovement, while strengthening and toning yourbody. Work as a team and leave feeling pumped!


4/14

Member ProfileWho is?

Matthew BradfieldMatt has been a member since October 2012

Questions

Where were you born?

I was born in Wodonga, Victoria.

What is your current profession?

I'm a footy player and student at Berwick SC.

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

I've played Soccer, Tennis and Cricket. I am currentlyplaying football for Beaconsfield FC.

What is your favourite Step into Life session?

My favourite session is

What is your favourite naughty treat when yourtrainers arent looking?

CHOCOLATE like everyone!

What are your top 3 goals you would like toachieve?

Become really fit.Become an AFL player.Become an athlete.

What goals have you achieved at Step into Life

so far?

Lots!! Like increasing my cardiovascular enduranceand increasing my strength.

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


5/14

How to Getand StayFlexible

First off: How flexible do you need to be? Not as much as

you might think. Sliding into a split may be a good late-nightcocktail-party trick, but its not necessary to living a healthylife. The general rule of thumb is, you need to be as flexibleas your lifestyle dictates, says Malachy McHugh, director ofresearch at the Nicholas Institute of Sports Medicine and

Athletic Trauma at Lenox Hill Hospital, in New York City.For example, in the world of sports, long-distance runnersare known to be notoriously inflexible. But thats OK,because their bodies dont need a lot of flexibility to moveforward in a relatively straight line, says McHugh.

A gymnast, on the other hand, needs a lot of flexibility to beable to flip and tumble without injury. The rest of us need a

level of flexibility thats somewhere in the middle. Toincrease your flexibility, start with about 10 minutes ofstretching a day, focusing on the major muscle groups:upper body (arms, shoulders, and neck), back, and lowerbody (thighs, calves, ankles). See your trainer for some tipson what you can practice.

Then, depending on how you typically spend your time,focus on specific stretches for problem-prone areas. So ifyoure pretty much parked at a desk from nine to five, youllwant to give extra attention to your lower back andshoulders. If youre on the movepicking up toddlers andbags of groceries, perhapsconcentrate on your

hamstrings and arms. Since you need to focus on even,deep breathing while listening to your body, stretching is agreat relaxation or even meditation break.

The bottom line is that if you work hard on your flexibilityand get it to a stage that you no longer have feel stiff andtight every day of the week, then your 3 sessions per weekwith your trainer will suffice. You will be amazed andwhere you can take your body to in a short period of timeand the best and most effective way to do this is to go andtrial the next Power Flex session at your venue

.

Extracts fromwww.realsimple.com and Sharon

Tanenbaum

Johns CornerIncrease Your Flexibility &Improve Your Life

The simple act of stretching does a lot more than makeyou limber. It may help prevent injuries or even illnessallit takes is 10 easy minutes a day.

Robert Maxwell

Why Does Flexibility Matter?

Youve managed to make it to your Step into Life session(for the third time this week!), but as soon as your trainer

starts the cool down, you tune off and cannot wait to get toyour car and head home. Hold it right there. Turns out,stretching is just as important as your main segment ofyour session in the first place. Although countless studieshave shown how beneficial exercise is for your body andmind (it may do everything from reducing the risk of somecancers to helping improve memory), less attention hasbeen paid to flexibility. But doctors and physical therapistsagree that its a vital part of keeping your body fit and able.Flexibility is the third pillar of fitness, next tocardiovascular conditioning and strength training, saysDavid Geier, the director of sports medicine at the MedicalUniversity of South Carolina.

In fact, flexibility can help your body reach its optimumfitness level, may play a role in injury prevention, and caneven contribute to staving off conditions like arthritis andmore serious illnesses.

Heres how it works: When you stretch a muscle, youlengthen the tendons, or muscle fibers, that attach it to thebone. The longer these fibers are, the more you canincrease the muscle in size when you do your strengthtraining, says Geier. That means that a more flexiblemuscle has the potential to become a stronger muscle,too. Flexible muscles also make everyday activities easier

on your body and may decrease your risk of certaininjuries. Common behaviors, like hunching over thecomputer, can shorten some muscles. That, along with thenatural loss of muscle elasticity that occurs with aging, canset you up so any quick or awkward motion (lunging tocatch a glass before it teeters off the table, for example)could stretch your muscles beyond their limit, resulting in astrain or a tear.Stretching can also improve your circulation, increasingblood flow to your muscles. And having good circulationcan help protect you against a host of illnesses, fromdiabetes to kidney disease
http://www.realsimple.com/http://www.realsimple.com/


6/14

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

Sunrise & Morning Show

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 emotions be 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 from 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 betterequip you to make a breakthrough and beat sugar cravings forgood.

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

How tobeat

sugarcravings

Youve 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?

1. 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 ahyper-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 even

roasted 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.

2. 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.


7/14

At Last - Guilt Free Eating!

Healthy Recipe

Carrots, mint and couscous saladServes: 2 Prep: 10 mins Cooking: 25 mins

Ingredients150g (1/2 bunch) of carrot, trimmed1 garlic cloves, thinly sliced2 tsp extra virgin olive oil

tsp dried chilli flakes

cup couscous

lemon, juiced

100g reduced-fat feta cheese, crumbled

Tb mint, roughly chopped

Method

Preheat oven to 180C.

Toss the carrots in a bowl with the garlic, half the oil andchilli and season. Place in a lined roasting tin and bake for25 minutes or until just tender. Remove and leave to coolslightly.

Meanwhile, place the couscous in a bowl. Cover with 1/3cup boiling water and cover with plastic wrap. Set aside forabout 10 minutes, then season and fluff with a fork.

In a small bowl, whisk the lemon juice and remaining oiluntil combined. Add the chopped mint to the couscous withthe lemon dressing and carrots, and gently toss. Transferto a platter. Scatter with feta.

Exchanges per serve:

1 1 1 0.5

Nutrients per serve953kJ (224Cal), 14.9g Protein, 12.0g Fat, 5.3g Saturated Fat,12.3g Carbs, 8.1g Sugars, 4.9g Fibre, 618mg Sodium

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 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.


8/14

Claire Crawford from Step into LifeCaroline Springs who has some of theoriginal training club t shirts from about7yrs ago!

Step into Life South Australia held the inaugural resolution loop atthe weekend a 3km, 6km or 9km run/walk. 200 membersparticipated!

The Saturday morning crew at West Lakes


9/14

Jim Kyriakopoulos in Greece at the Olympiaentrance to the track.

Heidi Beech from Mitchell Park and she is 3029m above sea levelin the Austrian Alps!

The Saturday morning crew at West Lakes!


10/14

Berwick's

Leecie Vella

200Training ClubPoints!Awesome!

Joy Woodward

500Training Club

Points!Amazing

Dedication!


11/14

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 on1300 134 136 for more information.

Due to customer demand we have Franchiseterritories available throughout Australia and New

Zealand.

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.

Refer a friend and well give you

anything 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 which

has 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


12/14

Members BenefitsDiscounts & OffersPlease 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.

Members Benefits

Receive a 20% Discounton all Ryders Eyewear Products

To purchase Ryders Eyewear visit

www.ryderseyewear.com.auandquote 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 yourselfover 43%

www.subscribetoday.com.au/8201

10% OFF!
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/


13/14

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 60minsessions

Usually $80SIL 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 PUPPY

WASH!(Puppies under 6

months old)

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

3806

RENT ONE GET

ONE RENTALFREE!


14/14

Franchise DirectoryTo find your nearest location please visit our website

Members Benefits

Click here

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

Follow us on -

10%

OFF!
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

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Berwick Fresh Air Newsletter February 2013