Professional Documents
Culture Documents
Fathers Day
Dear Members, family and friends I hope you are all super fit! A happy Fathers day to all the Step into Life Dads! I am the dad of two awesome boys, Brendan 12 and Dylan 9. On Fathers Day each year one of my regrets is that my dad is not with us to enjoy spending the day with us. My dad passed away 15 years ago at the young age of 60 after many years of heart issues caused by smoking, stress and a lack of exercise. If your dad could use some stress relief and health improvement then dont have any regrets take the first step and help them to get into an exercise routine. Invite your dad and any dad that you know to take the first step to better health. Have a fantastic Fathers Day. Have you enjoyed the new discount movie tickets via the Movie Club? We are really excited about this addition to the member benefit program. This week in Melbourne there were a few days where the temperatures were a little warmer and a smell of spring was in the air! It wont be long now and we will all be sweltering with summer in full swing dont wait till then to get into shape! Now is the time to train hard. Train hard and enjoy doing it outdoors. Regards Larry Cohen Director
step@stepintolife.com.au
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 South Yarra Camberwell (Under New Mng) Templestowe (Under New Mng) Wheelers Hill (Under New Mng) NSW Abbotsbury Camperdown Ettalong WA Belmont Cottesloe East Fremantle Rockingham SA Brighton (Under New Mng)
Local News
Comic Relief ha ha ha
Cap $20.00
Socks $12.00
Local News
End of Winter Dinner!!!
The end of winter celebratory dinner was a great success. Many received awards for their dedication to training through winter. I would like to thank you all for sharing a meal, a few drinks and lots of laughs with me.
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 - Gillian Dobrich, Stephanie Salinas. 200 points - Jodie Donnellon 500 points
New Members
Welcome! Sarah Birleson, Leecie Vella, Stephen Penn, Polly Walker, Chandel Holt, Kim Girdwood, Bojana Radisic and Emily Bristow, Emily O'Neill.
Member Birthdays
Happy Birthday! September 2nd - Jessica Velez September 12th - Chantelle Soltys
Member Profile
Who is?
Questions
Where were you born? UK, Southport a small seaside town in the North. What is your current profession? Midwife What sports have you been involved with during your life/best achievement? Badminton Running - I have run 3 marathons. New York being my first and best. What is your favourite Step into Life session?
Sharon Cowell
Sharon has been a member since February 2012
Events
What is happening? Id love to join in! Coming this year
What is your favourite naughty treat when your trainers arent looking? Anything SWEET!!! What are your top 3 goals you would like to achieve? 1. Improve my fitness 2. Complete a 1/2 marathon in under 2hrs 3. Toneup - get rid of orange peel What goals have you achieved at Step into Life so far? I have become fitter. Actually enjoy toning sessions - Never thought that would happen!!
Johns Corner
Monthly training tips! 8 Technique tips to get you running like a champion
Did you know that most people make running harder than it needs to be by wasting energy through poor technique? Correcting your running technique means you can save some of that wasted energy to be able to run faster or longer, and reduce the risk of injury. Here are 8 tips for improving your running style: 1. Torso - Be tall - draw up from the top of your head towards the sky. Resist the urge to hunch or slump over especially when tired. 2. Shoulders - Relax your shoulders down and away from your ears. If you carry tension there, every now and then hunch them right up to your ears and relax and let them drop right back down again. Draw your shoulder blades towards each other and down. By this we mean don't allow your shoulders to round forward. Proud chest is best. 3. Eyes - Look at where you are going - try not to stare at your feet or you'll be slumped over in no time! Looking a few metres in front of you is good for safety and technique. 4. Abdominals - Brace your abdominals - pull your navel towards your spine (without holding your breath!) 5. Hands - Place your thumb on the side of your index finger, forming a loose fist. Hands should stay relaxed but controlled. No clinching of the fist as this tenses the whole body! 6. Arms - You should have a 90 degree angle at your elbows. Arms swing naturally, but close to the body, hands around the height of your hips. Watch for arms that wave around - especially as you try to run faster. 7. Stride - Think of your legs as a smooth wheel moving over the ground, not pogo sticks bouncing into the ground. Most people make the mistake of taking strides that are too large and inefficient. Count how many steps you take in one minute whilst running. You are aiming to take 180 per minute no matter what speed you are running. This will take practice and you'll need to work towards this number slowly. Taking smaller steps will eliminate the bounce and make your strides smoother. 8. Mind - Relax, enjoy! If you feel tense try to shake everything out and continue running.
It might seem like a lot to learn but if you spend a little time during every run going over this checklist, all the above tips will become habit. And you'll look like a pro and run more efficiently!
If you've paid any attention at all to the Olympics over your lifetime one thing may stand out to you - every four years, records seem to crumble. We're getting faster and stronger, not because of evolution, but thanks to science. High speed video has us refining our form, nutritionists are finding the most efficient diet and coaches are timing training schedules for peak performance. Just how much of an impact has this had on athletic achievement? Well, the New York Times decided to plot every medallist from the last 116 years of Olympic games in the 100-meter sprint, the 100-meter freestyle and the long jump. Though records aren't actually shattered every year, there's a clear trend of improvement (with the exception of the long jump). In fact, this year's last place sprinter in the final round would have edged out 1896's gold medalist by more than half a second - and he was battling a groin injury. Hit up the source links to see 116 years of medal winners compared, and the more coverage link to see how athletes are squeezing every last bit of performance from their bodies as we approach the limits of human capability.
Source: New York Times 1,2,3
Instead, eat in moderation and promise yourself another portion for tomorrow. This doesnt give you the now or never type of ultimatum on your body. By the way, always keep your promises! 4. Interpret your body-lingo: You may hear your body telling you to go grab a large pizza or have cheese and crackers for dinner. However, what the body really wants to say is go get warm now. You can then change the craving from having a pizza to a hot cup of tea and a hot water bath. Does the trick most of the time. 5. Dont go empty to a social gathering: Society pressures us into eating and drinking. Before leaving the house, have a bowl of salad or eat fresh fruits. Drink ample water to get that feeling of fullness. According to Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Centre and associate professor at the Johns Hopkins Bloomberg School of Public Health in Baltimore, When we eat outside the home, studies suggest that we may take in 40% more calories than 1 we would otherwise. A whopping 40%! Imagine that. What tips are you using to turn off your hunger switch this winter? Tell us on our Facebook page!
Source:http://www.webmd.com/diet/features/5-tips-to-avoid-winterweight-gain
Come winter, it becomes hard to avoid overeating and gaining weight. Most people will beat themselves up over the binge-eating habit that shows up in winter. However, it is important to realise your hunger pangs are normal. Not convinced? Lets dig a little deeper. Humans are warm-blooded mammals. We experience hunger pangs in winter because we are biologically programmed to feel that way. Its an evolutionary trait that makes the body add weight to it during the cold, dark days. Our ancestors, the cave-men, would find it difficult to hunt or prey for food and the extra fat helped them cope with the cold. While eating is not bad, over-eating is, and during winter it can be attributed to seasonal changes. But since we dont hibernate like bears, we need to channel the pangs in such a way that make winters remain a healthy season. 1. Eat slow: Eating slow allows your body to signal that it is full and no longer hungry. Eat too quick and you will find yourself in the sick and bloated feeling you get when youre stuffed. Studies show that winters add up to at least a kilo to your body and although this doesnt sound like much, think about this: You will have gained weight by at least 10 kilos in a decade! 2. Measure your intake: Make it a point to eat from a plate and measure your portions. Eating from a plate may give your eyes a signal that youre eating more than usual measuring your intake will help you keep binge-eating in check. 3. Treat yourself: Most of us have a tendency to tell ourselves: You can eat this today, but cant have anymore! This causes us to overeat and you may end up eating a whole box of chocolates in one go.
Give Dad a gift he won't forget. Something that will have his heart racing and leave him with lasting memories. Talk to your trainer and gift him a Step into Life Gift Voucher and start his Step into Life experience today!
Healthy Recipe
At Last - Guilt Free Eating!
Eat a snack or drink water before you go out so that your stomach is not empty. Decide on the maximum number of drinks you will have. Volunteer to be the designated driver. Make your first drink a large glass of water. Drink only with meals. Drink slowly. Make each drink last. Alternate alcoholic and non-alcoholic drinks. Dilute wine with plain mineral water. Choose low-alcohol beers and wines. Choose a mock tail (non-alcoholic drink) rather than a cocktail. Avoid getting in shouts. Leave your wine glass full. Fellow diners cant refill a full glass. Remember, you dont have to finish the bottle! When you are out, ask others to cut off the (alcohol) tap when they think youve had enough. If you drink to relax or reduce stress, try an alternative activity like going for a walk, reading a good book or watching television.
Cooking: 20mins
15g margarine 100g swiss brown mushrooms, sliced thickly 50g fresh shiitake mushrooms, sliced thickly 100g button mushrooms, halved 50g oyster mushrooms, halved 1 clove garlic, crushed 1/8 cup (30ml) salt-reduced beef stock 4 slices sourdough bread 1/8 cup coarsely chopped fresh flat-leaf parsley 1/8 cup coarsely chopped fresh chives
Method Preheat grill. Melt margarine in large frying pan; cook mushrooms and garlic, stirring, about 5 minutes. Add stock; bring to a boil. Reduce heat; simmer, uncovered, about 10 minutes or until mushrooms are cooked as desired. Meanwhile, toast sourdough bread. Stir herbs into mushrooms and serve on toast. MJ Nutrition Matt ONeill www.MetabolicJumpstart.com
Exchanges per serve
Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show
Nutrients per serve 897kj (214cals), 9.9g Protein, 7.0g Fat, 1.1g Saturated Fat, 24.8g Carbs, 1.8g Sugars, 6.1g Fibre, 571mg Sodium
Source: Australian Womens Weekly Slim
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Step into Life Vic members warming up before the Step th into Life De Castella Run on Sunday 26 Aug.
Congratulations to the team at Step into Life Brighton who won the Spirit Award at the Step into Life De Castella Run.
Step into Life Trainers conduct the warm up for 1700 runners at the Step into Life De Castella Run.
Congratulations to the team at Step into Life Box Hill who took away the Best Team Award in the 15km Run!
Berwick's
GO BERWICK BEWDS!!!
Congratulations to the Berwick Bewds from Step into Life Berwick for completing the 2012 De Castella RUN for mental health research!!! Lisa B, Michelle R, Karen B, Joy W, Sharon C and Malcolm F all completed the 5km run and came across the finish line for a great cause!!!!!
200
Jodie Donnellon
Gill Dobrich
Stephanie Salinas
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. There are new franchise territories still available in Victoria ask us where Established franchises available are Essendon, Hampton, Hawthorn, Thornbury, Bentleigh, Caroline Springs, Narre Warren and Glen Iris. Call Athena on 1300 134 136 to find out more
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.
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
$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
Members Benefits
Discounts & Offers
81 High Street Berwick VIC 3806 PH: 9768 9555
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
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!
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