Step into Life BERWICK

Phone: Email: 0402076913 berwick@stepintolife.com

April 2013, Issue 79

Directors Desk
Dear Members, family and friends On Sunday March 24th, myself and 2300 other athletes took part in the Melbourne Ironman - 3.8km swim; 180km bike and 42.2km run. It was my 6th Ironman and during the many months of training, I was contemplating my thoughts when I decided to do my first Ironman. I remember thinking, I just want to do one Ironman. At the time I had a specific goal or a journey that had a finite destination. Now eight years later, I am still very involved in triathlon and I have realised that the lifestyle triathlon brings with it is not a finite goal or destination for me but a journey. All Step into Life trainers will be able to tell you the countless times that have heard members say, I want to lose 8 kilos, or I have my daughters wedding in 3 months and I just need to get into shape for that. The thoughts are verbalised as finite goals that have an end to them or a final destination. Very few people come to us and say, I want to make fitness a part of my lifestyle. The result of training with Step into Life and becoming a member of Step into Life is a change in lifestyle. The training, the variety, outdoors and friendships becomes something you crave and need - it becomes a part of your lifestyle. One finite goal becomes a journey and you begin to love how you feel after a tough session and the feeling that improved fitness and health brings. I love the early morning swims, steam coming off the water as the sun hits the horizon and it goes from dim to light. I love the mateship and the banter while tackling climbs on the bike and the sound of footsteps on the gravel as we run. I love the feeling of feeling fit. I love living the life. The journey of fitness of is made up of many smaller destinations or goals but the ultimate aim is to enjoy the journey and the lifestyle it brings.

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

Bring a Buddy WEEK 15th to 20th April

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! 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 our Open Week! 15th to 20th April 2013 Buddys can go to your venue or check out www.stepintolife.com for other venue locations

April Berwick Timetable

Regards Larry Cohen Director

step@stepintolife.com.au

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 Erin O'Neill, Emily Vanderwert, Emily Woodward and Omar Abdelal.

Events

What is happening? Id love to join in!

Coming this year

500 points Melinda Varley

Sign up closes 15/4/13

Merchandise

Event T-Shirt (Unisex) $25.00

Fish Oil 120 Pack $49.95

Venture Pullover Ladies $50.00

Clearance: Cotton (Stretchy) Knee-Length Shorts $28.50

Member Profile
Who is?

Questions
Where were you born? Dandenong Hospital What is your current profession? Hairdressing Apprentice What sports have you been involved with during your life/best achievement? Winning a state soccer championship

Marija Jurcevic
Marija has been a member since October 2012

What is your favourite Step into Life session?

, because it tones up my glutes!

New Members
Welcome! Joann Hayden, Lara Turner, Paula Olsson and Dean Olsson. Welcome Back! Amanda Churchill.

What is your favourite naughty treat when your trainers arent looking? Tequila! Go HARD or GO HOME!

What are your top 3 goals you would like to achieve? To get a good body and a Kim Kardashian Ass!

Member Birthdays
Happy Birthday!
April April April April 7th - Jodie Donnellon 8th - Andrew Hosemans 23rd - Justine Zuidema 27th - Michael Reddie

What goals have you achieved at Step into Life so far? Not giving up when it gets too hard and believing in myself.

Johns Corner
ECCENTRIC TRAINING! WHAT ARE THE BENEFITS?
Concentric training is best described as the shortening of a target muscle whilst under contraction. Put simply, the muscle fibres shorten whilst contracting allowing a load to be lifted. In the example of a bicep curl, this would be the upward phase of the movement. Conversely, eccentric training is the opposite and is best described as the lengthening of a target muscle whilst under contraction. This time, the muscle fibres lengthen whilst contracting allowing a load to be lowered. In the example of a bicep curl, this would be the downward phase of the movement. Eccentric muscle action allows the load to be returned to the start position in a controlled manner and can be achieved during all exercises, regardless of whether body weight, free weight or machine weights are selected. Many gym users tend to focus intently during the concentric phase of an exercise to achieve the initial shifting of a load, but seem reluctant to apply the same effort during the eccentric phase. Although at this point there may be some generalisations on my behalf, it is common to observe individuals becoming lazy during the eccentric, lowering phase of an exercise and this becomes clearly evident when the load is quickly returned to the start position without any or very little control. The purpose of this article is to highlight the potential benefits of eccentric training and to allow you the opportunity to apply these principles to your training regimes.

Research has also independently compared concentric and eccentric movements with similar results being found in favour of the eccentric training. These significant benefits included the following: Greater increments in strength levels Greater increments in muscular hypertrophy

Again, from a practical viewpoint, it is apparent that the eccentric phase can bring about significantly greater gains in both muscular strength and size when compared to its eccentric only equivalent. Applying To Your Workout So how can you apply these eccentric principles to your training to enable greater results? This question to some extent is determined on how you wish to focus your training. One option is to place greater emphasis on the eccentric phase of all exercises you perform. For example, rather than just allowing the load to lower quickly when completing bicep curls, make a conscious effort to lower the load in a controlled manner. One common method to achieve this is to complete the eccentric phase to a four second count for each repetition. A second option is to alter your training to include eccentric only exercises. However, this training method will require a second person to act as a spotter. It would be the responsibility of the spotter to take the majority of the load during the concentric phase and allow you to only apply effort during the eccentric phase. It is hypothesised that you can increase your load by approximately 40% when switching from concentric to eccentric movements so this will provide a good estimate for selecting an appropriate load. Remember however, the key to eccentric training is to lower the load in a controlled manner so if you are not able to do this then consider a reduction in the load utilised. Before signing off there is one final important consideration factor. Eccentric training causes greater microtrauma to the target muscle than its concentric equivalent so expect to feel fatigued and sore for greater periods than previously experienced. Consequently, you may have to include more rest days into your training or alter your sessions to focus on specific muscle groups so that this factor does not become an issue

The Benefits of Eccentric Training Previous research comparing the effectiveness of two training programmes; Concentric only versus a combination of both concentric and eccentric training, demonstrated that the group undertaking both concentric and eccentric training achieved greatest gains in strength and strength related exercises. These findings have been replicated in numerous studies. From a practical viewpoint, it is apparent that the eccentric phase is important in bringing about further enhancements in strength gains.

Butter or margarine What should I eat?

Some advocates of butter say its good because its natural, but natural doesnt automatically mean its healthy. Most table spreads contain up to 65% less saturated fat than butter. Some even contain plant sterols, which can lower blood cholesterol. So, its still a good idea to switch from butter to table spread as an everyday spread. Either that or limit butter to special occasions and use as a treat. You dont need a yellow spread All this said, I dont think there will be much room in your nutrient-rich diet for a yellow spread. Other wholefood sources of mono-unsaturated and poly-unsaturated oils help you achieve an optimum dose of healthy oils with bonus nutrients. Nuts, seeds and avocado offer a variety of vitamins and contain fibre. Oily fish like tuna and salmon are rich in minerals and omega-3 healthy oils. A little olive oil in cooking or on salads adds flavour. In summary, modern margarines are much better than butter as an everyday spread, but wholefood sources of healthy oils may be even better.

Butter is natural, so is it now better for you than margarine, which some people claim is full of hydrogenated and trans fats? First of all, what you may think is margarine is most likely to be table spread and nowhere near as unhealthy as you hear. A quick history lesson on yellow spreads will help you make more sense of these claims. At around the 1950s it became obvious that eating lots of butter everyday (and most other sources of saturated fat) caused blood cholesterol to rise, which then leads to heart disease. Margarine was then made as a healthier butteralternative. Unfortunately, to keep margarine hard at room temperature, it underwent a process of hydrogenation. Now, with hydrogenated and other so-called trans-fats, the first margarines were not as healthy as they were marketed as. Eventually, margarine companies changed their ways in 1990s, stopped hydrogenating polyunsaturated spreads and eliminated almost all of the trans-fats. Butter, on the other hand, can contain between 3 4% of trans fat, which is also found in natural sources such as meats, milk and cheese. This is on top of the main cholesterol-raising culprit saturated fat.

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

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.

Banana brle
Serves: 2 Prep: 10 mins (plus chilling time) Ingredients 1 cup low-fat milk 1/8 cup skim milk powder 1/8 cup caster sugar 1 tbs cornflour 1 egg, beaten banana, sliced Method 1. Combine the milk, milk powder and 1 tablespoon of the sugar in a heavy-based saucepan over a low heat. 2. Blend a little of the liquid into the cornflour, mixing until smooth. Tip this back into the saucepan and add the beaten egg. 3. Bring to the boil over a medium heat, stirring constantly. 4. Reduce the heat and simmer for 2 minutes to cook the flour. 5. Spoon into 2 ramekin dishes and chill over-night. 6. Preheat the grill to its highest setting. Top each ramekin with an even layer of banana slices. Sprinkle with the remaining sugar, coating the bananas evenly. 7. Grill for 2-4 minutes until the sugar caramelises. NB: This recipe works just as well with strawberries, mangoes or other fruits in season. Exchanges per serve
.25 .75 .75

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 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: 8 mins

For more information talk to your trainer.

Nutrients per serve 792kJ (189 cals), 10.9g Protein, 4.4g Fat, 2.0g Saturated Fat, 27.3g Carbs, 26.6g Sugars, 0.6g Fibre, 122mg Sodium

Berwick's
Omar Abdelal Emily Vanderwert

200
Training Club Points! Awesome Work!
Erin O'Neill

Emily Woodward

Melinda Varley

500
Training Club Points! Amazing Dedication!

Step into Life Cronullas toneup team checking out the view

One very wet endurit session for Step into Life Byron Shire!

Some ballsy training from Step into Life Glenmore Park

Step into Life Wanneroo getting hot and sweaty with boxkick

Step into Life cupcakes made by Mel at Fulham Gardens! We wonder if members had to do a burpee for each one consumed

The Step into Life Fulham Gardens team at the Henly Beach Bash last month.

Sue from Step into Life Golden Grove took her Step into Life shirt out for a jog when in Central Park, New York City recently. Brrr!

65-year-old Jim at Step into Life Mawson Lakes never misses a session. Hes the first Mawson Lakes member to reach 3000 Training Club Points!

One from Daniel at Step into Life Bassendean - the whole family got in to the spirit of things for the Colour Run!

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. 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. 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.

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

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