Step into Life Berwick

Phone: Email: 0402076913 berwick@stepintolife.com

October 2012, Issue 73

Shoe Laces and Goals!

Dear Members, family and friends I hope you are all super fit and ready for Spring! What do different colour shoe laces have to do with goal setting? Growing up in South Africa meant you had a good chance of being involved in endurance running. For some reason the running fraternity in South Africa as a percentage of the population is huge. In excess of 10,000 people participate in the gruelling 92km Comrades Marathon each year. A running club came up with the ingenious goal setting idea of providing running club members with different colour shoe laces as they reached certain pre-determined kilometre milestones. White laces were for those who had just joined the club. Even if you were an accomplished runner, you started on white. From memory, the first milestone was when you hit 500kms and you bought yourself your yellow laces. A club member who had really paid their dues and had run over 10,000kms had black laces. The excitement around the shoe lace awards was amazing. In my 28+ years in the sport and fitness industry, it has been my experience that most people have trouble setting goals and so Step into Lifes internal goal setting program, Training Club was established to help people set those goals and aim for the next milestone. So, when you see a Step into Life member with a 3000, 4000 or 5000 Training club shirt on, they have paid some group outdoor personal training dues! Have a chat to them and ask them to share their Step into Life story. We are very proud of you for every session you do and for every Training Club point you achieve. Are you ready for the nd Comrades Marathon? Maybe June 2 , 2013? Train hard, spring is here and summer will be soon. Regards Larry Cohen Director
step@stepintolife.com.au PS: All feedback is welcomed

Local News
Have a week of FREE training for your family & friends ON US!

Bring a Buddy WEEK 8th to 13th October

Give a friend or family the best gift ever - The gift of great health. That means that any of your friends, colleagues, family and acquaintances can train at any Step into Life venue for FREE! And If they tell us that you referred them we will put YOU into a draw for a chance to win one of THREE 2 Gold Class Movie tickets - just for referring them! Were not finished yet For every person that you refer and who joins You will receive a $50 Step into Life Merchandise Voucher Plus a $25 Step into Life Any Store Gift Card. Remember: Any of your friends, colleagues, family and acquaintances can train at a Step into Life venue for FREE during the Open Week!

8th to 13th October 2012 Buddys can go to your venue or check out www.stepintolife.com for other venue locations

If you have lots of buddies, we want them!

Timetable Changes
This timetable will take effect from the 8th of October.

Comic Relief ha ha ha

But I do exercise, Mum I surf the net!

All

sessions for the month of

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

Merchandise

Cotton Training Club Special! Only $10.00 each

Water Bottle

Personal Progress Diary

Event Singlet & T-shirt

$6.50

$11.00

$25.00 (reduced from $44.00)

Go to www.stepintolife.com/treat-yourself.php to view more great specials!

Local News

Training Club
Achieving your goals at Step into Life
How close are you to your next Training Club milestone? Goal setting is a key element to gaining fitness, weight loss and improved health benefits. At all Step into Life sessions we add training points to your training club tally (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training.

& HAVE ARRIVED!!!!

The empowering outdoor cardio and strength session combining boxing, kicking and self-defence techniques. Punch, kick and jab your way through a fun and highly motivating session that will calorie burn, build strength and leave you with a healthy sense of achievement no previous experience required.

Ask your Trainer to help you set some time lines for your goals. Awards achieved in 50 points - Fiona Young, Amanda Churchill, Leecie Vella, Emily Bristow. 200 points - Michelle Richardson, Melinda Varley, Sharon Cowell, Lisa Boulton 500 points

New Members
Welcome! Erin O'Neill, Bojana Radisic, Emily Woodward, Tanya Bowen, Kim Girdwood, Mark Beaton, Sarah Holder, Hayley Vigliarolo, Mark Gojszyk, Terry Pidgeon and Kathy Churchill.
The ultimate session to improve your core strength, posture and muscle balance. A fit ball used outdoors and combined with dumbbells and cross training, makes this a fun and exhilarating workout guaranteed to raise a sweat no previous experience required.

Member Birthdays
Happy Birthday! October 2nd - Emily Vanderwert October 5th - Terry Pidgeon October 9th - Hendryk Pawlukowski October 23rd - Kate McLaren

All toneup sessions for the month of November will coreball

Member Profile
Who is?

Questions
Where were you born? Whangarei, New Zealand (North Island) What is your current profession? Part-time Payroll, Accounts and HR Aged Care Sector. Full-time mother to my 20 month old son. What sports have you been involved with during your life/best achievement? What sports haven't I been involved with? I've played Netball, Basketball, Touch Rugby, Tag, Volleyball, Softball. Is dancing a sport?? What is your favourite Step into Life session?

Jodie Donnellon
Jodie has been a member since April 2012

Events
What is happening? Id love to join in! Coming this year
this session!

- I feel in my element during What is your favourite naughty treat when your trainers arent looking? At the moment... Chocolate! This weekend...Champagne & lots of it!! What are your top 3 goals you would like to achieve? Increase fitness, lose weight and all over body toning. What goals have you achieved at Step into Life so far? I have lost 16kgs, gained strength, run my first ever 5km fun run & will be running my first 10km run in over a week! (Melbourne Marathon)

Bring a Buddy WEEK 8th to 13th Oct

Johns Corner
Monthly training tips! Threshold training & VO2max running fitness explained
Being efficient at running depends on two main things your aerobic capacity and your lactate threshold. Aerobic Capacity / VO2max Your aerobic capacity (VO2max) is the highest amount of oxygen you can transport around your body, per min, per kg that you weigh. The higher your VO2max, the higher your maximum oxygen that can be transported. Theoretically, the more oxygen you can use during high level exercise, the more ATP (energy) you can produce. This is often the case with elite endurance athletes who typically have very high VO2 max values.

So these two aspects work together to make our running fitness picture. Our VO2max determines how much oxygen we can transport and therefore the maximum energy we can produce during intensive exercise, while our Lactate Threshold determines how much of this capacity we can actually utilise before were held back by blood lactate (the stuff that slows us down and eventually stops us). Increasing our lactate threshold means that we can work closer and closer to our VO2max (maximum oxygen capacity) without suffering a high accumulation of lactic acid. Dont worry if this all seems too complicated you definitely dont need to know this to improve your running! It just helps to explain why we do different types of running training in your program. To get you better at running we need to improve your VO2max and your lactate threshold (LT). Without going into too much more detail, we train your Lactate Threshold by tempo runs (sustained challenging runs at varied pace) and intervals (sustained challenging workloads with very short rests) VO2max by intervals of 3-5 mins with long enough recoveries to fully recover for the next workload. If you're training for a fun run, you'll need a program that includes intervals, tempo runs and long slow runs. You'll also need to peak at the right time and avoid overtraining! This is why following a proven program is so important.

Lactate Threshold As we produce energy, the waste product/ bi-product produced is lactic acid (this is the stuff that makes us slow down or stop!). When the blood lactate builds up in the bloodstream faster than we can eliminate it this is our Lactate Threshold. At this point we feel sluggish because our bodies cant produce energy as fast as were consuming it. Increasing your lactate threshold means that youll be able to run faster and faster for longer.

This month our focus in all our cardiomax sessions is Endurance. The information you have just read will help you understand why we periodise your training to get the best results.

The Power of Green Outdoor Exercising

3. Cycle: Cycling is a great cardio exercise, and it can be done with small groups too! So the next time you and your friends feel like catching up and burning some calories (instead of gaining more by indulging in unhealthy foods), think of going bicycling. Cycling uses your quadriceps or the muscles located at the front of your thighs. So if thats the area youre focusing on, cycling is a great green way to stay fit. 4. Group Training Needless to say, there are a dozen ways to exercise outdoors and get your blood pumping. One of the best ways is certainly to do it in a group. Its fun, social, offers variety and gives you a reason to keep coming back for more. Spring is here. Quit making excuses already. Get up and go outdoors for the green exercise of your choice. Natures waiting!

Most of us love the outdoors and it terms of exercising, not only is it more inspiring than indoors and less mechanical, it is now proven to have extra benefits. According to ScienceDaily.com, . . . compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the 1 activity at a later date. The 2008 Scottish Health Survey polled nearly 2,000 people and the results arent surprising: Those who did outdoor physical activity had 50% greater positive effect on their 1 mental health as compared to exercising indoors. Today, there is a green way of doing almost about everything. Same goes for exercise. Green or outdoor exercise is one of the healthiest, most efficient ways you could serve your body and Mother Nature. Lets look at some of the ways we can engage in green exercising: 1. Walk: You think walking is too slow an exercise? Actually, it is one of the best exercises you can do for a lifetime. Its easy on your joints and the environment and you dont need any expensive or pollution-causing equipment to aid you. Walking is natural and could be combined with socialising. Walk with a friend and it becomes leisure for the day! 2. Run: Running or jogging is a great way to increase your stamina and improve the health of your heart and lungs. However, since running is more rigorous than walking, remember to start slowly and aim for shorter distances or smaller time-spans when youre a beginner and increase by no more than 10% gradually. Whats more, if you want to go 100% green, consider buying reusable water bottles and environment-friendly gear.

Were having fun with all of the above see you at your next Step into Life session!
1

http://www.sciencedaily.com/releases/2011/02/110204130607. htm
1

http://www.telegraph.co.uk/health/healthnews/9344129/Joggin g-in-forest-twice-as-good-as-trip-to-gym-for-mental-health.html

How to choose cooking oils

Cooking oils are a good source of Healthy Oils on your MJ Plan. But, choosing the right oil can be hard to do as different oils suit different temperatures, cuisines and flavours as well as containing different proportions of mono, poly and saturated fats.

Why you should use cooking oils

Oils rich in mono or poly fats are necessary for

regulating blood cholesterol. They help control the LDL (bad cholesterol) and triglycerides, while helping to boost HDL (good cholesterol).

Cooking oils add flavour to food and can help stop food
sticking to your pan.
Continues next page

Different kinds of oils Heres an explanation of each type of oil. Also see the table below for a summary of recommended uses. Olive: There are two types of olive oil: extra virgin, named because its from the first pressing of olives, has a stronger flavour and lower smoke point, making it good for dressings, marinades, sauces and low-heat cooking. Then theres light, which has a higher smoke point, making it better for cooking. Canola: Made from the seeds of the rapeseed plant. It has a high smoke point, mild flavour and some plant omega-3s. Rice bran oil: Extracted from the germ of rice grains, it has a high smoke point which is good for stir-fries and deepfrying. Its rich in vitamin E, oryzanol (an antioxidant) and plant sterols. Avocado: Lightly flavoured, it carries other flavours well. It has a very high smoke point, rich in mono fats and vitamin E. Sunflower: Made from sunflower seeds, this flavourless, vitamin E-rich oil is good for frying. Nut oils: These oils taste like the nuts they come from: almond oil, hazelnut oil, macadamia oil, peanut oil, pecan oil and walnut oil. Only certain nut oils, those rich in mono fats, can be used for cooking. Macadamia and peanut, for example, have high smoke points, but walnut should only be used in dressings. Vegetable: This oil is actually extracted from legumes, fruits, grains, nuts and seeds, not vegies! Flaxseed/linseed: An oil rich is omega-3 with a low smoke point. Suitable for dressings only. Summary of uses
Oil Olive Extra virgin Light Canola Rice bran Avocado Sunflower Nut oils: Macadamia Peanut Walnut Vegetable Flaxseed/linseed What to use for Dressings, marinades, sauces, low-heat cooking. Medium temperature cooking. High temperature cooking; frying, roasting, wok etc. Stir-fries, deep-frying. High temperature cooking; frying, roasting, wok etc. High temperature cooking; frying, roasting, wok etc. High temperature cooking; frying, roasting, wok etc. High temperature cooking; frying, roasting, wok etc. Dressings. High temperature cooking; frying, roasting, wok etc. Dressings.

What to choose

Oils that are high in mono and/or polyunsaturated fats

and low in saturated and trans fats.

Oil sprays for baking or frying to prevent food sticking. Choose oils that have <20g saturated fat and <1g trans
fat per 100g. What to avoid

Re-using oils in cooking as it can destroy nutrients and turn healthy oils into unhealthy saturated fats. Buying a vegetable oil blend unless ingredients are specified otherwise you may be buying a mixture containing oils with high levels of saturated fat. Cooking with flaxseed/linseed and walnut oils. Theyre rich in polyunsaturated fats which are not heat stable and break down quickly.

MJ Exchanges 1 Healthy oils Exchange = 1 teaspoon oil Extra Tips for choosing cooking oil

Dont be confused by the terms light and cholesterol

free; light refers to the colour and flavour of the oil, not the fat content. All plant products are cholesterol free. If you have high cholesterol, check the saturated fat content of foods as your liver makes blood cholesterol from the saturated fat you eat. oils are sensitive to heat, light and exposure to oxygen. Buy them in dark glass and metal cans. If theyre in clear glass, choose a bottle from the back of the shelf.

All

Brand-name top picks

Bertolli extra light olive oil

MJ Exchanges per teaspoon = 1 Healthy oils A medium smoke point, high in mono fats.

GoldN Canola Canola Oil

MJ Exchanges per teaspoon = 0.75 Healthy oils Low in sat fat for an oil, high in ALA omega-3s, high smoke point.

Moro olive oil spray extra light

MJ Exchanges per 1.5g serve = 0.25 Healthy oils A spray is a good way to cut down on oil usage.
Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Healthy Recipe
At Last - Guilt Free Eating!

Roast veal rack with herb stuffing

Serves: 4 Prep: 20mins
Ingredients 1 small brown onion, chopped finely 1 clove garlic, crushed trimmed celery stalk, chopped finely cup stale breadcrumbs 1 tbs Dijon mustard 1 tsp finely chopped fresh thyme 1 tbs finely chopped fresh flat-leaf parsley 1 tsp finely grated lemon rind 2 tsp sea salt 2 tsp cracked black pepper 800g veal rack (4 cutlets), trimmed 1 medium brown onion, chopped coarsely 1 cups salt-reduced beef stock 2 tsp olive oil 2 tsp balsamic vinegar cup salt-reduced beef stock (extra) 2 cups broccoli florets 2 cups pumpkin, chopped into medium chunks

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete 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 your FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive: 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

Cooking: 35mins

Method
1. Preheat oven to hot. 2. Cook finely chopped onion, garlic and celery in heated lightly oiled small non-stick frying pan, stirring, until vegetables soften. Add breadcrumbs; cook until breadcrumbs brown lightly. Remove from heat; stir in mustard, herbs, rind, half of the salt and half of the pepper. Cool 10 mins. 3. Using a sharp knife, make a tunnel through veal rack, close to the bone; fill with herb mixture. 4. Place coarsely chopped onion and stock in large flameproof baking dish; add veal, drizzle with oil, sprinkle with remaining salt and pepper. Roast, uncovered, in hot oven about 30 mins or until cooked as desired. Remove veal from dish, cover; stand 10 mins. 5. Meanwhile, steam broccoli and pumpkin either on stove or in microwave. 6. Stir vinegar and extra stock into veal juices in dish; bring to boil. Strain into medium jug; serve with veal and steamed vegetables.

For more information talk to your trainer.

MJ Nutrition Matt ONeill www.MetabolicJumpstart.com

Exchanges per serve

1.25

0.5

Nutrients per serve

1467kj (351cals), 45g Protein, 8g Fat, 1.9g Saturated Fat, 22.4g Carbs, 5.1g Sugars, 4.2g Fibre, 338mg Sodium Source: Australian Womens Weekly Lean food

Step into Life High Wycombe, WA Karissa showing off her SIL event t-shirt at Cadrona Ski Field, New Zealand

Step into Life Greensborough, Vic powerflex session

Step into Life Campbelltown, SA members at City to Bay in Adelaide

Step into Life North Perth, WA Group at City to Surf 2012

Berwick's

50
Fiona Young

Training Club Points!! Great work!

Emily Bristow

Amanda Churchill

Leecie Vella

200
Training Club Points!
Michelle Richardson Melinda Varley

Outstanding!

Lisa Boulton

Sharon Cowell

Refer a friend and well give you anything you want!

At Step into Life we value your patronage and the people you refer to us.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has eftpos facilities.

Franchise Tour Dates

If you would like to find out more about becoming a Step into Life Franchisee why not attend one of our obligation free Franchise Tours. Call 1300 134 136 to book a seat (limited seats available). NSW Sat 13 October Sydney 7am 9am QLD Wed 17 October Brisbane 5.30pm 7.30pm Sat 20 October Gold Coast 7am 9am SA Sat 13 October Adelaide 7.30am 10am Sat 20 October Adelaide 7.30am 10am VIC Sat 13 October - Melbourne 8.15am to 11am Sat 20 October Melbourne 8.15am to 11am WA Sat 6 October Joondalup 9am 12pm Sat 13 October Joondalup 9am 12pm

http://www.stepintolife.com/tell-a-friend.php

Step into Life has a fantastic opportunity for you to become a qualified Personal Trainer. We are inviting Step into Life members that would like to learn about becoming a Personal Trainer to contact our state offices. We will tell you how easy it is for you to become a qualified Personal Trainer. Every member that decides to go ahead with a Personal Trainer qualification will have access to course discounts at various providers. Contact your state office on 1300 134 136 for more information.

Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee.

Members Benefits
Discounts & Offers
Please support our national and local traders, and take advantage of the discounts they offer to Step into Life members. Simply, show your Step into Life membership key ring to the staff of participating outlets.

Receive a 20% Discount on all Ryders Eyewear Products

To purchase Ryders Eyewear visit www.ryderseyewear.com.au and 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 magazine for JUST $26 every quarter by automatic credit card payment. You'll SAVE a massive $85 off the full price in the first year. Plus both of these fantastic magazines will be delivered direct to you FREE. Also, this offer is RISK FREE - you can cancel at any time, no questions asked!

Radisson Resorts & Hotels

Members 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 & Conditions available from the Radisson.

SAVE yourself over 43%

www.subscribetoday.com.au/8201

Members Benefits
Discounts & Offers COFFEE CLUB at
MARGO'S
every Saturday morning 9:15am!

Members Benefits
Discounts & Offers
DISCOUNT of $10!! on 60min sessions Usually $80 SIL Member price

$70!
90min sessions

10% OFF!! your meal! (not

including chocolates and not valid with any other offer)

Shop 18, Parkhill Plaza, Parkhill Drv, Berwick 3806

$100!
usually $120

Members Benefits
Discounts & Offers
Offering all Step into Life Berwick members 1 hour post workout massage treatment for only $70 instead of $100 (only valid Tues, Wed & Thurs). Recommend a family member who books a massage and receive $15 OFF your next treatment!!

Members Benefits
Discounts & Offers

10% OFF!
Members Benefits
Discounts & Offers

Contact Scott Hili on 0488442791

movememassage@yahoo.com

Members Benefits
Discounts & Offers
81 High Street Berwick VIC 3806 PH: 9768 9555

10% OFF!! Restaurant Dinning!

Members Benefits
Discounts & Offers
Buy a natural bone & get one FREE! $10 PUPPY WASH! (Puppies
under 6 months old)

Members Benefits
Discounts & Offers
Video Ezy Berwick S11/215 Park Hill Junction Plaza Park Hill Drive, BERWICK VIC 3806

RENT ONE GET

ONE RENTAL FREE!

Members Benefits
Discounts & Offers
5b Parkhill Plaza Shopping Centre Park Hill Drive Berwick HEALTHY MEAL DEAL Quiche or Spinach & Ricotta Roll & a Juice

Members Benefits
Discounts & Offers

$5.50!

FLOWERS

15% OFF!

Franchise Directory
To find your nearest location please visit our website

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

Follow us on -