Step into Life BERWICK

Phone: 0402076913 Email: berwick@stepintolife.com

December 2012, Issue 75

Wow, what a year!

Dear Step into Life Members, Family and Friends As another year draws to a close, it brings with it a new and exciting opportunity a chance to think of some new years resolutions and solutions. Why wait until the st clock strikes 12-midnight on December 31 to think of the solutions? Think of them now and start planning the exciting journey to achieve them and hit the ground running for 2013. I would like to thank every Step into Life Franchise and members nationally for supporting the National Breast Cancer Foundation fundraising initiative. It was Step into Lifes first foray into fundraising and for such a worthy cause and I am very proud of the Step into Life team nationally. The fund raising results will be announced in the January edition of Fresh Air. I am also excited to release the new merchandise range items for summer. Thanks to all of you for your feedback and requests and I know you will love the new items. The Step into Life Trainer merchandise committee did a great job in researching the new items including the yoga pants and tights plus new shirts and singlets. Please see page two for details and order forms from your Trainer. As the silly season draws closer please keep in mind all of your hard work and training. Dont go overboard and if you do one of your new years goals can be to start off the year with a Metabolic Jumpstart! I wish you and your loved ones everything of the best and good health. Regards Larry Cohen Director
step@stepintolife.com.au

Local News
BERWICK 2012 CHRISTMAS PARTY!!!

A relaxing day was had by all who attended the T'Gallant winery and Sunny Ridge Strawberry Farm 2012 Step into Life Berwick Christmas Party. Thank you to all who could attend and for making it such a great day!!

NEW MERCHANDISE RANGE

Blitz Polo Mens and Ladies Vista Jacket Mens and Ladies

$44

$57.50

Action Singlet Mens and Ladies (previously Zenith)

Legacy Vest Mens and Ladies

$49.95 $25

Tempo Singlet Ladies (previously contrast)

Dri Gear venture Pullover Ladies

$25

$50

Endurit Tshirt Unisex

Yoga Pants Ladies

$25

$69.95

Action Tshirt Unisex (previously Zenith)

Knee Length Tights Ladies

$49.95 $25

Long Sleeve Tshirt Unisex

Full Length Tights Ladies

$35

$69.95

Timetable Changes Berwick Xmas Break

Step into Life Berwick will be closed from 24/12/12 to 9/01/13. Thats only 15 days! Thats the only time you will not have me keeping you on track, remember any sessions missed during that period will be made up before or after. The First session back will be cardiomaxTM at 6:00am on the 10/1/13. The December 2012 and January 2013 timetable is below. Please note extra sessions on monday and Thursday. These extra session are being run so make-up sessions can be done.
All

Comic Relief ha ha ha

sessions for the month of sessions.

January will become

Local News
Please have a read of this beautiful poem written by the beautiful Lily Pettenuzzo about her experiences at Step into Life Berwick :)

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

Awards achieved in 50 points - Chantelle Soltys, Joanna Soltys, Deborah Stedwell, Emily Woodward, Tass Ermidis, Lily Pettenuzzo, Hayley Vigliarolo, Mark Beaton, Matt Bradfield, Omar Abdelal, Terry Pidgeon and Sarah Holder. 200 points - Jeff Robinson 1500 points - Michelle Chiang

New Members
Welcome! Lynda McKenzie, Lily Pettenuzzo, Tass Ermidis, Vicki Ermidis, Margaret Raiti, Bernadette Laforgia, Maya Giampa, Emma Barry, Matthew Hall, Angel De Groot, Jessica Michaelides, Andrew Hosemans.

Member Birthdays
Happy Birthday!
December 4th - Kim Girdwood December 5th - Ron Boode December 11th - Angela De Groot December 16th - Marija Jurcevic December 19th - Leecie Vella December 28th - Michelle Chiang December 19th - Lynda McKenzie December 30th - Leanne Bury January 1st - Tass Ermidis January 5th - Stephen Penn

Member Profile
Who is?

Questions
Where were you born?
On a round-a-bout in Canberra.

Matthew Weijers
Matt has been a member since April 2012

What is your current profession?

Technical Rep/ Timber Estimator

What sports have you been involved with during your life/best achievement?
Soccer, Cricket, Hockey, Rugby. Best achievement would have to be playing in a state rugby competition in high school.

What is your favourite Step into Life session?

- getting to beatup on Marko is a great stress-reliever!

Events
What is happening? Id love to join in! Coming soon...

What is your favourite naughty treat when your trainers arent looking?
Glass of red wine and some cheese.

19th of January 2013.

What are your top 3 goals you would like to achieve?

Bigger muscles (Beach Muscles). Tone up for the Ladies. Smash Tough Mudder!

Join the BERWICK BARBARIANS from Step into Life Berwick for the 2013 TOUGH MUDDER event on Sat 19th of Jan.

What goals have you achieved at Step into Life so far?

Gotten my time per km down Reduced body fat %

Johns Corner
A Positive Mental Attitude The Key To Happiness
A positive attitude can have a life-changing impact on your physical as well as mental health. According to U.S. News and World Report, people who are happy experience fewer strokes, heart attacks, pain conditions and even colds. They also live longer than individuals who tend to be negative. Optimistic people aren't necessarily born that way. Many of them had to learn specific techniques for developing a positive mental attitude--and you can do the same. In regards to the training that you do at Step into Life, being positive in a group of people has a compounding effect on your own training. As an example, the more encouragement that you can give to others around you, the more encouragement you will receive from them and in return feel positive and uplifted by the training that you are doing. The next time you are at a training session, try to give encouragement to 3 people throughout the session, you will be amazed at the feeling you will have and the appreciation that those around you will have. You will find yourself running faster, have more energy to give and hence greater results for you and for everyone else. Step 1 Pay attention to your internal dialogue. Automatic negative thoughts are statements that you repeat to yourself over and over. You might not realize that you're doing this, because it usually begins during childhood. Over time, you start to accept that these false statements are true. Change this pattern by listening or observing your negative thoughts and turning them around. If you catch yourself saying, "I'm lazy," you could begin telling yourself, "I am developing self-discipline" or "I accomplish many things." In other words, use positive affirmations to develop a positive, mental attitude. Step 2 Develop relationships with other people who have positive mental attitudes. It's difficult to remain optimistic when you're surrounded by people who constantly complain. Their negativity and lack of ambition will tend to rub off on you. Likewise, simply associating with positive friends can help you develop a better outlook. You might have to make a difficult decision about the time you spend with a significant other, friend or family member who brings you down.

Step 3 Set realistic goals for yourself. Goals can give you a positive direction in life, and you'll develop self-esteem when you accomplish them. It's easier to flounder and become confused when you don't know what you're working towards. Begin by setting goals that are small and specific, especially if you lack confidence in your ability to follow through. Don't set yourself up for failure by planning to do things that are unreasonable. Step 4 Help other people. Begin volunteering for a cause that you believe in. Look for ways that you can be of assistance to others in your daily life. Giving your time and knowledge forces you to direct your energy outward, so you stop worrying about your own real or imagined problems. Service can give you a sense of fulfillment and accomplishment. You will be able to see and appreciate the good things in your own life if you work to help others who are less fortunate. Step 5 Recognize joy in small things. Make it a habit to write down what you're grateful for each day. This will train your mind to look for the positive things in life. Make lists of the things that you've accomplished on a regular basis as well. It doesn't matter how small the accomplishments might seem to other people. Major successes don't happen very often. Paying attention to your achievements along the way will help improve your mental attitude.
REFERENCES U.S. Department of Health and Human Services: Building SelfEsteem Clarke College: "Make Yourself Happy" Developing a Positive Attitude Kansas State University: Cognitive Restructuring--Employing a Positive Attitude and Helpful Thoughts West Virginia University: The Winning Attitude U.S. News and World Report: Get Happy, and You'll Live Longer livestrong.com

This is a little story about the Rabbitts as we know them at Step into Life West Lakes.
Hi we are Andy, Leeanne, Daniel and Jess Rabbitt who all love coming out to the Step into Life fitness program. We have now lived in Adelaide for 3 years, having lived in country regions for most our lives. The main reason for coming to the city was to complete Daniel and Jesss schooling and also look for opportunities for Daniel post school. Daniels cerebral palsy was a result of a near drowning when he was 13months old and I suppose we are on a journey to make Daniels life (and Jesss) as normal and stimulating as possible. In the country, sport is as much about the social aspect and participation as it is competition and fitness. This is great as you get a certain amount of fitness, plus you get to know people very easily. When we came to Adelaide Leeanne and I were too old now to participate in team sports and were looking for a physical outlet. After I had attended a couple of classes it was obvious that this was the best choice of fitness for me plus it had all the aspects of a friendly team environment. I think its great how we can all do it together and still cater for all fitness levels. I said to Leeanne she should also join but she was un-sure as now being a little older and having previously broken both ankles and a collarbone after falling off horses at different times, the body might completely fall apart. To her surprise (and mine) she has not only held together but is able to continually improve her running and fitness. I wonder if Shannon can get her to run as fast as she can talk?!! It was when Leeanne was back on the farm at KI being the mid-wife to the ewes that were lambing that I took Daniel to a Saturday morning session. On the first week he was looking a little bored and so the following week I pushed him around at the warm up. He really enjoyed this and it was then that Shannon and Carly suggested that he could participate in any part of the program. For Daniel this is the highlight of his week which is obvious from the noise he makes. We would like to say a big thank you to Shannon and Carly and Everybody that attends Step into Life West Lakes for having Daniel in the program as I know sometimes he is a little too noisy and that his chair has probably pushed you off the track (mostly Candidos fault) and although he enjoys the running it is the group that makes it for Daniel with high fives, saying gday etc. For us the increase in our fitness has been great, but its the environment that we are training in that makes it easy and worthwhile.

From Shannon and Carly: Daniels favourite Step into Life session would have to be our cardiomax marathon sessions. The whole West Lakes team give him a high five as he and Andy come flying past. Daniel can often be heard in the car park when hes getting out of the car before a session yelling and calling out because of the excitement and jubilation that he gets from being involved with such a great group. The amazing thing is that you would think pushing a heavy wheelchair would affect Andys running times, but amazingly over the time at Step into Life he has been able to run just as fast with the wheelchair as when he first started without Daniel!!! I and the whole Step into Life West Lakes team are inspired by what Andy and Daniel have been able to do and achieve. I remember watching Andy and Daniel run the Henley Beach Bash this year 4km run between jetties along the beach. Yes thats right, on the soft sand. They still manage to run just over 26mins. A brilliant effort. The camaraderie amongst our Step into Life West Lakes team is fantastic. Some of our members will also get involved and give Andy a hand to push Daniel around the park just to make it a little easier for Andyespecially when its a hills session The boys often compete in the South Australian Road Runners Club events and can be definitely heard and seen along the way. Andy completed his first half marathon this year and I think next year well target doing the half marathon with Daniel..what do you think Andy? Having Daniel train with us isnt a problem, its a pleasure. We get just as much joy out of seeing him smile and carry on yelling and screaming in the early hours of the morning as he does. Any session we do weve been able to include Daniel into the session. It might be a cardiomax games, blitz, circuit or even a boxkick session, it doesnt matter we can always get the boys a great workout and have a lot of FUN.

Berwick's

Chantelle Soltys

Joanna Soltys

Deborah Stedwell

Emily Woodward

Tass Ermidis

Lily Pettenuzzo

Hayley Vigliarolo

Mark Beaton

Matt Bradfield

Omar Abdelal

50
Terry Pidgeon

Training Club

Points!! Great work guys!

Sarah Holder

200
Training Club Points! Awesome!
Jeff Robinson Michelle Chiang

1500
Training Club Points! Amazing Dedication!

Partying without the pounds

With a little party planning, social events need not sabotage your healthy eating plan. Here are some tips to feel more confident about managing food at functions.

Avoid stockpiling your plate with food you may not need, but are likely to eat. Take one or two items and come back for more if you are genuinely hungry. Adopt a pastry-free policy. By avoiding one of the most calorie laden party foods, youll be ahead. Choose a smaller plate at buffets and smorgasbords. Move away from the buffet once you have something on your plate. When you move away, face the opposite direction so as not to be tempted back for more. At the party, talk more and eat less. Eat slowly and pay attention to your stomachs fullness signals so you know when its time to stop eating. You dont have to finish your plate. Its far better to put the calories in the waste than around your waist. Be first to push your plate away. This will signal to others that its OK to stop eating too. Place leftovers in the fridge or freezer immediately after serving. This makes it harder to go back for more. Dont feel youll offend the host if you dont have dessert. If you are satisfied with the main course, put yourself first and let the host know the meal was lovely and that you are full. Clear the table after the meal, rather than leaving food out as tempting all-afternoon or all-night nibbles. Better still - give any leftovers to guests when they leave. You have to put yourself first. Go dancing or go for a stroll after dinner to burn up some of the extra calories. If you overindulge, try not to feel guilty, as this can make it harder to get back on track the next day. Having flexibility in your program is a key factor for success.

Start the day of a party with a healthy breakfast. if you know there will be only high-calorie foods at the party, eat a little less than you usually would during the day (no starving) Dont arrive hungry. Have a small healthy snack before the function to take the edge of your hunger. Schedule an activity session before the party so youve burnt up calories in advance. If youve been asked to bring a plate, bring a lowcalorie dish you know you can eat. If you are the food provider, plan your menus. Only buy and prepare as much food as you need. Throw your own party and put on a low-calorie spread. Your guests may be pleasantly surprised at how tasty it is. Let people know you are eating healthy foods and ask that they dont offer you fatty or sugary treats. Set yourself a limit for alcohol before you start partying and stick to your plan. Choose diet soft drinks, mineral water or plain chilled water. When offered pre-dinner snacks from a platter, simply say Ive already tried it it was lovely, but Ill save myself for dinner.

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

At Last - Guilt Free Eating!

Healthy Recipe

Thai Shredded Chicken Salad

Serves: 2 Prep: 20mins
Ingredients 1 cups cooked skinless chicken breast shredded (150g) 1 cup Chinese cabbage (wombok) shredded 1 cup bean shoots 1 carrot, finely grated bunch coriander leaves 2 green shallot stalks (green part only) Sesame seeds to garnish Dressing cup reduced-sodium soy sauce 3 tsp sesame oil 1 tbsp lime juice ( lime) 1 small red chilli, seeded and chopped tsp brown sugar Method 1. In a large mixing bowl, combine shredded chicken, bean shoots, carrot, coriander and shallots. 2. Combine ingredients for dressing in a screw-top jar and shake to mix well. 3. Just before serving, pour dressing over the salad and mix well. Garnish with sesame seeds. Optional: serve in iceberg lettuce leaf cups.

Cooking: 0mins

MJ Nutrition Matt ONeill www.MetabolicJumpstart.com

Exchanges per serve

2.5

2.5

Nutrients per serve

1207kj (289 cals), 25.9g Protein, 18.6g Fat, 3.4g Saturated Fat, 2.9g Carbs, 2.5g Sugars, 2.6g Fibre, 1235mg Sodium Source: www.foodwatch.com.au

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.

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
COFFEE CLUB at
MARGO'S
every Saturday morning 9:15am!

Members Benefits
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
Offering Step into

Members Benefits
Life Berwick

members a FREE 15min assessment and $5 OFF remedial Massage. Normally costs $60. $55 for members!!

10% OFF!

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

Members Benefits

10% OFF!! Restaurant Dinning!

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

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

RENT ONE GET ONE RENTAL FREE!

Members Benefits

Members Benefits

FLOWERS 10% OFF!

Franchise Directory
To find your nearest location please visit our website

15% OFF!

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

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