Step into Life Berwick

Phone: Email: 0402076913 berwick@stepintolife.com

February 2013, Issue 78

New beginnings
Dear Members, Family and Friends

Hello and welcome to Februarys edition of Fresh Air. This is my favourite time of the year, new years resolutions are in full swing as new journeys begin and goals are revisited. February also sees the commencement of our newest Franchises across the country. On behalf of the team at Step into Life I would like to welcome the new franchisees, partners and members and wish them well as they take their first steps into an exciting new adventure. We will also begin another rotation of our endurit sessions in Feb. For those of you that are looking for a little extra push in your training this is the ideal cross training session originally designed for use in the Marines as a form of Recruit Training to transform ordinary civilians into the elite armed forces. For the uninitiated its a mix of boot camp style drills combining the use of weighted bars, ropes, medicine balls and buddy drills that maximise fitness improvement whilst strengthening and toning your body. . While it will challenge you its a great opportunity to prove what youre capable of. Plus youll be guaranteed the laughs and support of your fellow members and trainer. Im also pleased to announce some exciting new changes for Step into Life Australia. This month will see the roll out of our new website and updates to the Step into Life Australia facebook page. As always I welcome your feedback so please take a moment to view both

The Step into Life franchise family is growing. Share it and let your friends know that they too can take a step towards a fun, social and lasting fitness program. Step into Life - making a stand for a healthier generation one person and one community at a time! NEW Step into Life Locations
VIC Altona Reservoir* Mt Waverly* Essendon* WA Morley NSW Cronulla Gungahlin Woonona

QLD Miami
*Under new management

Local News
The rain won't stop us from training at Step into Life Berwick!!! Amazing dedication guys!!!

Train well and enjoy doing it outdoors.

Regards Larry Cohen Director

step@stepintolife.com.au

Timetable Changes
This Timetable will take effect from the 18th of February 2013.

Comic Relief Hahaha!

All Toneup sessions for the remainder of February will be Rubberised sessions so please ensure you have a resistance band.

Merchandise

Knee-length tights $28.50

Tempo singlet $25.00

Running shorts $16.50

Cotton Training Club Special! Only $10.00 each

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. Ask your Trainer to help you set some time lines for your goals. Awards achieved in 200 points - Leecie Vella. 500 points - Joy Woodward.

HAS ARRIVED!! Monday nights 7:15pm!

New Members
A dynamic strengthening and stretching session enhancing muscle tone, core strength and flexibility. Inspired by pilates and yoga, this session will tone your body, provide postural strength, injury prevention, flexibility, balance, clear the mind and relieve stress.

Welcome! Wayne Vella, Rachel Gamish, Tash Hall, Debbie Schill, Lauren Richards and Jemma Cushen.

Coming soon!!!
Test your limits! An inspiring cross training session using boot camp style drills to mould you into shape. The outdoors provides the perfect environment to use weighted bars, ropes, medicine balls and buddy drills to maximise fitness improvement, while strengthening and toning your body. Work as a team and leave feeling pumped!

Member Birthdays
Happy Birthday!
February 6th - Chandel Holt February 9th - Ewan Arnolda February 15th - Petra Taylor-Smith February 22nd - Jessica Michaelides February 23nd - Marko Radisic

Member Profile
Who is?

Questions
Where were you born?
I was born in Wodonga, Victoria.

Matthew Bradfield
Matt has been a member since October 2012

What is your current profession?

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

What sports have you been involved with during your life/best achievement?
I've played Soccer, Tennis and Cricket. I am currently playing football for Beaconsfield FC.

What is your favourite Step into Life session?

My favourite session is

What is your favourite naughty treat when your trainers arent looking?

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

CHOCOLATE like everyone!

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

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 endurance and increasing my strength.

Johns Corner
Increase Your Flexibility & Improve Your Life The simple act of stretching does a lot more than make you limber. It may help prevent injuries or even illnessall it takes is 10 easy minutes a day.
Robert Maxwell

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-night cocktail-party trick, but its not necessary to living a healthy life. The general rule of thumb is, you need to be as flexible as your lifestyle dictates, says Malachy McHugh, director of research 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 runners are known to be notoriously inflexible. But thats OK, because their bodies dont need a lot of flexibility to move forward in a relatively straight line, says McHugh. A gymnast, on the other hand, needs a lot of flexibility to be able to flip and tumble without injury. The rest of us need a level of flexibility thats somewhere in the middle. To increase your flexibility, start with about 10 minutes of stretching a day, focusing on the major muscle groups: upper body (arms, shoulders, and neck), back, and lower body (thighs, calves, ankles). See your trainer for some tips on what you can practice. Then, depending on how you typically spend your time, focus on specific stretches for problem-prone areas. So if youre pretty much parked at a desk from nine to five, youll want to give extra attention to your lower back and shoulders. If youre on the movepicking up toddlers and bags of groceries, perhapsconcentrate on your hamstrings and arms. Since you need to focus on even, deep breathing while listening to your body, stretching is a great relaxation or even meditation break. The bottom line is that if you work hard on your flexibility and get it to a stage that you no longer have feel stiff and tight every day of the week, then your 3 sessions per week with your trainer will suffice. You will be amazed and where you can take your body to in a short period of time and the best and most effective way to do this is to go and trial the next Power Flex session at your venue .

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 to your car and head home. Hold it right there. Turns out, stretching is just as important as your main segment of your session in the first place. Although countless studies have shown how beneficial exercise is for your body and mind (it may do everything from reducing the risk of some cancers to helping improve memory), less attention has been paid to flexibility. But doctors and physical therapists agree that its a vital part of keeping your body fit and able. Flexibility is the third pillar of fitness, next to cardiovascular conditioning and strength training, says David Geier, the director of sports medicine at the Medical University of South Carolina. In fact, flexibility can help your body reach its optimum fitness level, may play a role in injury prevention, and can even contribute to staving off conditions like arthritis and more serious illnesses. Heres how it works: When you stretch a muscle, you lengthen the tendons, or muscle fibers, that attach it to the bone. The longer these fibers are, the more you can increase the muscle in size when you do your strength training, says Geier. That means that a more flexible muscle 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 certain injuries. Common behaviors, like hunching over the computer, can shorten some muscles. That, along with the natural loss of muscle elasticity that occurs with aging, can set you up so any quick or awkward motion (lunging to catch a glass before it teeters off the table, for example) could stretch your muscles beyond their limit, resulting in a strain or a tear. Stretching can also improve your circulation, increasing blood flow to your muscles. And having good circulation can help protect you against a host of illnesses, from diabetes to kidney disease

Extracts from www.realsimple.com and Sharon Tanenbaum

How to beat sugar cravings

Youve made it to mid-afternoon at work and then the sugar craving hits. Are you hardwired to seek sugar or are the treats just a bad habit? Here are three ways to beat these sugar cravings for good? 1. Beat biological cravings 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. Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Whether its a hit of energy or a feeling of happiness, we naturally feel better after consuming sugar. Its hard to know how biologically susceptible you are to sugars lure. You may be a hyper-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. Beat bad habits

Beat big emotions In some cases sugar cravings can feel out of control, particularly if devouring sugar is used as a short-term fix for some bigger emotions. 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.

2.

Bad eating habits can keep the sugar-cycle spinning at full speed. But bad habits can be broken with awareness and positive alternative behaviours. Beat bad eating habits by: Logging your eating triggers and reactions to become more aware of your negative eating patterns.

Sugar cravings are not always based heavily on emotions, but knowing the sugar-feelings link is there in some way will better equip you to make a breakthrough and beat sugar cravings for good. With a little effort to address the biological cravings, bad habits and any emotions, the results are fantastic!

At Last - Guilt Free Eating!

Healthy Recipe

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 $79.95 you will receive:

Carrots, mint and couscous salad

Serves: 2 Prep: 10 mins Cooking: 25 mins

Ingredients 150g (1/2 bunch) of carrot, trimmed 1 garlic cloves, thinly sliced 2 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 and chilli and season. Place in a lined roasting tin and bake for 25 minutes or until just tender. Remove and leave to cool slightly. Meanwhile, place the couscous in a bowl. Cover with 1/3 cup boiling water and cover with plastic wrap. Set aside for about 10 minutes, then season and fluff with a fork. In a small bowl, whisk the lemon juice and remaining oil until combined. Add the chopped mint to the couscous with the lemon dressing and carrots, and gently toss. Transfer to a platter. Scatter with feta.

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

For more information talk to your trainer.

Exchanges per serve:

0.5

Nutrients per serve

953kJ (224Cal), 14.9g Protein, 12.0g Fat, 5.3g Saturated Fat, 12.3g Carbs, 8.1g Sugars, 4.9g Fibre, 618mg Sodium

Claire Crawford from Step into Life Caroline Springs who has some of the original training club t shirts from about 7yrs ago!

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

The Saturday morning crew at West Lakes

Jim Kyriakopoulos in Greece at the Olympia entrance to the track.

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

The Saturday morning crew at West Lakes!

Berwick's

200
Training Club Points! Awesome!
Leecie Vella

500
Joy Woodward

Training Club Points! Amazing Dedication!

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.

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.

Contact your state office on 1300 134 136 for more information.

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!

Members Benefits

SAVE yourself over 43%

www.subscribetoday.com.au/8201

10% OFF!

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

10% OFF!

Franchise Directory
To find your nearest location please visit our website

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

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