Professional Documents
Culture Documents
Directors Desk
Fitness Evaluations & the New Year
Dear members, family and friends,
Events
What is happening? Id love to join in! Coming this year
During the month of November, fitness evaluations took place at every Step into Life Franchise, have you ever wondered why we do these? The primary purpose of doing a fitness evaluation every 8 weeks is to gauge where your general fitness, strength and cardiovascular fitness is at and then for your Trainer to recommend changes to your training regime. The November fitness evaluation has another important purpose, compared to the others during the year, because this evaluation will be used to make recommendations for your training and to match those to your new years goals. As the Christmas and New Year period approaches try to pick small achievable goals and tick the right boxes to get through this period of over indulgence and festivity. This is my 18th Christmas and New Year period with this amazing company Step into Life and I love it and enjoy it now as much as when I first started the business. I would like to extend sincere good health, fitness and prosperity wishes to every Step into Life member, your family and friends and all the best for 2014. May all your fitness and health wishes come true. To all the exceptional people who make Step into Life the amazing company and brand that it is, thank you. You are all truly enter-trainers and you give of yourselves professionally, physically and mentally every day and it is appreciated. I wish you and your families a merry and healthy festive season, a well-earned rest, prosperity and everything of the best for the New Year. Please remember, a little is always better than none! Train hard, stay fit and healthy Regards
Comic Relief
Merchandise
Our new range of womens active wear has arrived! Order through your Trainer or via www.stepintolife.com today.
Stay cool and comfortable with every stretch & squat! A slim-fit and athletic style designed to stretch and Wear as full-length or fold and button up as a 3/4 style. move with you, ideal for your every workout. Sizes 8-16. Sizes 10-16.
Work up a sweat in this moisture-wicking pullover. Snug and warm, this hoodie is the perfect warm-up Lightweight with a tailored and feminine cut. and cool-down companion for your next session. Sizes 10-18. Sizes S-XL.
Local News
Local News continued... Below is some very positive news about Chloes progress from Androvski shortly after the Run for Chloe and the article featured in our Berwick Leader Monday the 25th of November: Although Chloe has still got 4 months of Chemo ahead of her, the current therapy seems to be working well, the cancer has been reduced and the future is looking more positive. There wasn't a dry eye in the room after hearing this great news. This journey is not over yet and there is sure to be some bumpy roads ahead but we are ALL feeling more positive, and above all it has given Chloe renewed energy and hope to beat this. One day at a time, looking forward to tomorrow! We thank you all for your love and support thus far. Androvski Hoseoski xo
Lastly, Step into Life Berwick and on behalf of all our members plus the local community, want to say how privileged we are to have meet this beautiful inspiring family and want to wish the Hosemans family good fortune and all the strength possible to win this battle with cancer and... Step back into the Life they deserve!
The time has come to celebrate Christmas, the end of a very eventful year and the beginning of a promising new one!!! Step into Life Berwick will be closed for business from the 24th of December to the 6th of January inclusive, with the last sessions of 2013 being on Monday the 23rd of Dec and the first session of 2014 being on the 7th of Jan. How to get in your booked sessions: For the month of December we will be missing the 5 working week days of training (Mon to Friday), plus 1 Saturday and an extra Tuesday of sessions. There are 2 ways of getting in your sessions for the month of Dec. Firstly it is possible to bank sessions prior to this by doing extra (a good way to earn your feasting!!!), however IMPORTANTLY if too many sessions are completed without informing Marko the management online system will automatically charge extra. Secondly if there are make-up sessions pending at the end of Dec, members will still have until the end of Jan to get those in. For the month of January we will be missing Wednesday to Saturday and one Monday of sessions. Any make-up sessions by the end of Jan can be used up until the end of February. Also to assist we will be running extra sessions throughout the month to ensure our members and also trainers burn off the extra calories this time of year brings!!! If there are any questions or concerns with this please do not hesitate to contact Marko prior to the 23rd of Dec to address matters prior to holidaying!! We greatly appreciate your understanding and support in this time of FEED... I mean NEED!
Timetable
TONE-UP this month... CORE-BALL! Bring your fit ball or see your trainers about getting one!
IMPORTANT CHANGE: Throughout December all TONE-UP classes, except for our Wednesdays 9:15am class will be held at our SMP venue
REMINDER: Monday night sessions are at our Saint Michael's Primary (SMP) School venue, 16 Scanlan St Berwick. Park on Princess HWY service lane (High St) near the pedestrian crossing. *INCLEMENT WEATHER VENUES: - Timbarra Hall (Hugh Hodson Res.) for 6am - SMP for 6am, 6pm, 6:30pm, 7:15pm, Saturday and Public Holiday *An SMS will be sent out prior to inform you of a venue change.
Talk to your Trainer regularly to ensure youre completing the best mix of training available to you t o reach your goals.
Training Club
Achieving your goals at Step into Life
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 (totals available on your fortnightly progress report). Points gained are a measure of your commitment to your training. How close are you to your next Training Club milestone? Ask your Trainer to help you set some time lines for your goals. Award points achieved:
Member Profile
Stephen Penn
Q&A
Where were you born?
Ferntree Gully, grew up in Emerald VIC
200 points Jeanette Hird, Melisa Groza, Arek Rainczuk, Rosalie Williams, Ivanka Mecanovic, Nadia Abdelal, & Jenny Elkin 500 points Christine Jackson & Wayne Vella 1000 points Androvski Hoseovski 1500 points Leanne Bury
What sports have you been involved with during your life/best achievement?
Junior Football, Ballroom dancing & Kung Fu. Achieving Gold standard in Modern, New Vogue & Latin American.
New Members
Welcome:
Jess Birks, Sal Murgana, Jess Hosemans, Nicola Wilson and Sammy Singh.
What is your favourite naughty treat when your trainers arent looking?
Anything with chocolate and not really minding if the trainers are looking!
Member Birthdays
Nov - Belinda Perry (5th), Wayne Vella (16th), Nikki Wilson (18th), Matthew Bradfield (19th), Lisa Ciampoli (21st), Sharon Cowell (26th). Dec - Kim Girdwood (4th), Ron Boode (5th), Leecie Vella (9th), Jess Hosemans (11th), Leisa Edwards (12th), Jo Hayden (16th), Melisa Groza (20th), Michelle Chiang (28th), Lynda McKenzie (28th), Leanne Bury (30th), DeanOlsson (2nd), Marija Jurcevic (16th).
Training Tips
Holiday Survival Guide How to sneak in some exercise over the holiday break
3. Take a quick walk before dinner If you have 10 or 15 minutes before dinner, why not get that heart rate going? You can lower your blood sugar levels and work up an appetite at the same time by taking a short, brisk walk. 4. Play with the kids Keep kids entertained and give yourself a short workout. Whether you play an organized sport or just make up a new game that requires physical activity, you can help teach kids good fitness habits and reap the benefits yourself. If you havent got kids, try playing with your friends kids. 5. Start a new holiday tradition Play a family-friendly tag game on the weekends or take the group on a walk to view holiday lights instead of driving. 6. Volunteer for chores From raking leaves and mowing the grass, and walking the dog, many daily activities have the potential to be valuable fat burning workouts. Look at it this way, every 2 minutes you spend being more active than you normally are, is 30 sec less you need to find time to do workout. 7. Create a 10 minute power workout-- During this busy time of year, its more about making the most of the time you have. Take a few minutes right now to put together a 10minute routine that you can pull out of your back pocket whenever you have the opportunity. Include exercises suitable for your level of activity. Options may include lower impact exercises such as calf raises and side kicks, or more intense exercises, such as jumping jacks, crunches and push ups. Your routine should focus on a variety of muscle groups and strike a balance between cardio and strength training. Change your outlook Looking for opportunities to burn extra calories everyday can go a long way toward maintaining a balanced holiday period. But the secret is in your outlook. Any 10 minutes of down time becomes a new opportunity. Nows the time to put down the remote (or the computer mouse) and get active. Can you find 10 minutes to exercise today?
Travelling, parties, stress and busy holiday schedules can wreak havoc on your diet and exercise plan and thats not even considering the never-ending supply of tempting holiday treats. For many people, the holiday season presents a number of challenges for keeping the mind and body in shape. But a little extra exercise can help you stay in control and offset the occasional splurge. Instead of worrying about carving out an extra hour in your day, the trick is to embrace the season and begin to look for ways to sneak in exercise in smaller bursts. Here are some ideas to help: 1. Give new meaning to the term power shopping Hitting the shops in search of gifts? Start your trip with a couple of brisk laps before you begin your real shopping. By spending an extra 10 or 15 minutes, you can take in the store windows, prioritize your shopping plan and tack on some valuable calorie burning. 2. Take the stairs whenever possible At work, the mall or anywhere you can, always opt for the stairs instead of elevators or escalators. A similar trick is to make use of hills and inclines you come across and create a mini workout with them: Simply walk with a quick pace up the hill for a minute or two, then cool off by walking back down.
1 Vegetable Exchange = 75g of raw vegetables in your juice. 1 Fruit Exchange = 1 Usual fruit Exchange in your juice. Carrots are a semistarchy vegetable, so if you want to be precise, you should count every 2 carrots juiced as 1 Starch Exchange in addition to the Vegetable Exchanges. How to super charge your juice: Adding nutrient-rich ingredients can supercharge your juice: Beetroot, spinach and celery - high in nitrates which will help lower blood pressure and increase blood flow to muscles. Carrots (vitamin A), kiwi (vitamin C), pomegranates and all berries (antioxidants), tomatoes (anti-cancer properties). Chia seeds, avocado and LSA (linseeds, sunflower and almond meal) add healthy oils. Spirulina powder is around 60% protein and a source of vitamin E and B vitamins, except B12 as is often claimed. Despite the hype over wheatgrass, its similar to broccoli and spinach juice for nutrients. Ginger may relieve cold symptoms and reduce stomach upsets.
Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The Morning Show
Healthy Recipe
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
0.5
Nutrients per serve
1.25
0.25
1280kJ (306cals), 35g Protein, 17g Fat, 4g Saturated Fat, 2g Carbs, 1.5g Sugars, 2g Fibre, 102mg Sodium Source: Modified from Zest by Catherine Saxelby
http://fivecastlesportraits.zenfolio.com
Thank you Chef Trent! Snags were al dente! LOOK OUT Berwick PTs... Jodz is getting her revenge!!! The Step into Life Bendigo crew...
Dani at 12min & Joy at 11min 31sec setting new planking records!!
Our 2013 Xmas party was one to remember!!! Cherry picking, wine tasting, gourmet lunch, beautiful weather and excellent company... An AMAZING 2013 XMAS PARTY!! Thank you to all!!!
We will excuse Helen and Derek Parr of Wheelers Hill for not wearing their Step into Life t-shirt due to the chill factor of Everest Base Camp!! Congratulations on an epic achievement, we are thrilled Step into Life helped you achieve your fitness goals!
Training with a view! Brighton SA member Sarah Adamson sporting her Step into Life top during her resistance band workout on a Tuscany mountain top. Great commitment Sarah and yes, we are all jealous!
Contact your state office on 1300 134 136 for more information.
Members Benefits
Discounts & Offers
See your trainer to learn about the full range of Member benefits available to you.
Franchise Directory
To find your nearest location please visit our website http://www.stepintolife.com.au/locations/australia/
Follow us on -