You are on page 1of 12

Step into Life BERWICK

Phone: Email: 0402 076 913

May 2013, Issue 80

Directors Desk
Pat on the back
Hello Members, family and friends, We spend so much of our lives trying to improve in various areas. People, coaches, bosses, neighbours and friends are always telling us what we should do or could do or can do and how we can do things better. People talk about being a positive person and thinking positively but in reality when you really focus on the world around us, very few people actually provide positive feedback, say thank you and mean it and actually go out of their way to make other people feel special and appreciated. Now, in the above description, that does not include Step into Life Trainers. Step into Life Trainers are renowned for being highly positive, they have great attitudes and they know that anything is better than nothing. They provide positive re-enforcement, motivation and encouragement during every session. They give of themselves all the time so as to assist Step into Life members with their health and fitness goals. Step into Life trainers go out of their way to learn what is the real why of their members. They try to learn how their members will feel if they achieved their health and fitness goals. However, this is not enough! The real aim is to build the self-esteem and confidence of every Step into Life member so the member begins to give themselves a pat on the back and so the member provides themselves with positive feedback and self-talk. At the end of every session, the cool down phase is to physically bring the heart rate down back to rest but for you the member that has trained so hard to direct those positively flowing endorphins into positive selfreinforcement. Michael Jordan said, I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. So, make a conscious effort to tell yourself well done, you all train very hard at each session and it is actually a lot harder to provide positive feedback to yourself as opposed to negative. Give it a try! Regards Larry Cohen, Director

Local News
1... 2... 3... OoooAHHH!!! ATTENTION! This is your B.I. (Bootcamp Instructor) reporting 'MISSION COMPLETE'! Just the one casualty... and as informed, she did 'rest in peace' (lol...Vanderwert). In all seriousness, endurit April 2013 was a huge success. It started with a 'BANG' and ended with a SPLASH! From many Abdelal induced push-ups to the freezing cold waters of Lysterfield Lake, fears were overcome for some and fun was had by all. Lastly a huge thankyou goes out to our many members venturing into the unknown and giving it a red hot go. All 'Recruits' showed great discipline and hard work ethic throughout. Well done to you all! Until next time... Over and out! B.I.

Timetable Changes
IMPORTANT PERMANENT CHANGE: Monday's 6pm Tone-up & 7:15pm PowerFlex will be held at our NEW UNDERCOVER venue; St. Michael's Primary (SMP) School, 16 Scanlan St Berwick (Park on the Princess HWY service lane near the pedestrian crossing). As of 13/5/13 until further notice due to the winter weather.

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.

Comic Relief

200 points Andrew Hosemans, Stephen Penn, Lisa Boulton, Angela De Groot, Leisa Edwards, Jemma Cushen and Terry Pigeon. 500 points Lynda McKenzie, Ron Boode and Jeff Robinson. 1500 points Jill Davis

What is happening? Id love to join in! September 14th TBC - Winter


Venture Pullover Ladies $50.00

Muscle & Cell Replenishment 120 Pack $49.95

Blitz Polo Ladies $44.00

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

Member Profile
Jemma Toni Cushen

Where were you born?
I was born in a small town called Luton in England.

What is your current profession?

I work hard for Siemens placing international orders.

What sports have you been involved with during your life/best achievement?
I enjoy getting involved in all sports. My best achievements would be back in high school coming first place in 800m run and 200m hurdles.

What is your favourite Step into Life session?

New Members
Welcome: Michael Waldegrave, Marney Ryan, Larissa Cafra, Kesia Varga, Michael Pirotta, Kurt Taylor, Kelly Shipton, Amanda Long, Rebecca Sypek, Thomas Hilton, Bill Gleeson and Helen Alter. Welcome back: Matthew Hall, Joanna Soltys and Chantelle Soltys.

all the way!!!

What is your favourite naughty treat when your trainers arent looking?
Glass of wine, especially when cooking. I even add it to my cooking.

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

1. Get a six pack. 2. Complete Tough Mudder. 3. Meet new people.

Member Birthdays
May 15th - Irene Horvath May 29th - Helen Alter May 30th - Matthew Weijers May 31st - Natasha Hall June 3rd - Joy Stevenson Happy Birthday all!

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

- 200 points - Meeting amazing people who are like family to me. - Almost a six pack :-) - Personal best achievement in my running: 6km; Time: 28.58; Time per KM: 4mins 49sec

Johns Corner
All about overtraining
Many people engage in what I would call underreaching. Individuals who under-reach typically arrive at the gym and perform light exercise at an intensity that is insufficient to achieve weight loss or boost fitness levels. However, there is a truth to the mantra Something Is Better Than Nothing, and even under reachers are doing better for their bodies than if they hadnt shown up to exercise at all. On the other hand, there are over-trainers. Overtrainers work out at a very high intensity, sometimes accompanied by a high volume that may include multiple exercise sessions in a single day. While highintensity and high-volume training is not necessarily harmful, long periods of time (weeks or months) spent training in this mode, especially in non-elite athletes, can lead to inadequate or incomplete recovery, which can not only be very dangerous and detrimental to the body, but can also work directly against weight loss or fitness goals. If overtrained for long enough, an individual can completely crash, become chronically ill and fatigued, and be forced into complete rest for up to 3 months! Often, overtraining is a gradual onset. An individual who begins an exercise routine may be given the impression that if some is good, then more is better. Typically, when starting into an exercise pro- gram, it is easy to lose high amounts of weight almost immediately. When this weight loss levels off (or plateaus), the temptation is to work even harder to continue to achieve the same results that initially occurred. In doing so, more and more time is spent not only exercising at high intensities for long periods of time, but also fretting and worrying about the apparent lack of results. Overtraining commonly occurs in such a situation - which just makes the problem worse, since it is even harder to get results when the body is broken down and overtrained!

The body does not grow stronger, fitter, or leaner while you are working out. Instead, rest and recovery outside of exercise allows for repair of damaged muscle fibres, restoration of glycogen stores (muscle fuel), and restoration of hormone levels that are essential for normal bodily function. Proper balance of these components is essential to a healthy body, a high metabolism, and decreased levels of fat storage. So remember to allow yourself to rest. The regeneration that occurs during recovery will allow you to see better results from your training and avoid injury, excessive fatigue, and lack of motivation to exercise. Your personal trainer is your best great source for receiving a customized training plan that includes the perfect exercises to achieve the results you desire, with optimal work and recovery ratios. So if you want the best results, communicate strongly with your trainer!

7 ways to boost your willpower

5. Set reminders Post-it notes with personal messages to yourself, a gym-bag packed the night before or an alarm on your phone to get to the gym on time these reminders all help until willpower works automatically. 6. Manage your mood Sleep deprivation and stress can cause you to overly rely on willpower, especially when plans get hijacked. Get adequate sleep and factor in time to relax. Like your mobile phone, your willpower needs to recharge regularly. 7. Strengthen with self-control Like a heavy weight at the gym, resisting a treat takes an effort. But do it once or twice and willpower grows stronger, making it easier to resist temptation.

Willpower is like a muscle. It gets stronger when you use it. But, like a muscle, willpower can become fatigued if you dont look after it and know the limits of your willpower. Here are 7 ways to boost and reenergise willpower. 1. Set a powerful goal Set one powerfully, personal goal to focus on. It may be about health, clothes or an event to complete. Keep your goal top of mind every day by writing it down and posting it on your fridge. Add a reward too! 2. Make a plan A plan is a rehearsal for success. Weekly menus, shopping lists, exercise schedules all help to bolster willpower, by minimising surprises and creating a storyboard for success. 3. Remove temptations Until your willpower has stamina, dont fatigue it with food challenges. Remove treats from the house. 4. Recruit support Ask family, friends or workmates to support you with positive encouragement. Ask them not to undermine your self-control. Inform them clearly that their help will strengthen your willpower.

Apply these strategies and youll experience that wonderful feeling when you know your willpower is fit and strong, keeping you in shape automatically.

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The 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.

Curried lentil and vegetable soup

Serves: 2 Prep: 5 mins Cooking: 15 mins Ingredients tsp olive oil brown onion, finely chopped 1 stalk celery, chopped 1 carrot, chopped parsnip, chopped 1 clove garlic, finely chopped 1 tsp Pataks Balti Paste 60g red lentils, rinsed until water runs clear 2 cups water cup low fat Greek-style yoghurt, to serve Chopped fresh continental parsley leaves, to serve Freshly ground black pepper, to season Method 1. Heat oil in a large saucepan over medium heat. Add onion, celery, carrot, parsnip and garlic to pan. Cook, stirring occasionally for 7 8 minutes or until vegetables start to soften. 2. Add paste to pan and cook, stirring for 1 minute. Add lentils and water. Cover and bring to a simmer oven medium heat. Reduce heat to low. Cook covered for 15 20 minutes or until lentils are tender. 3. Divide soup into bowls. Top with yoghurt, if you like and sprinkle with parsley leaves. Season with pepper to serve.
Exchanges per serve

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

For more information talk to your trainer.



Nutrients per serve 1121kJ (270cals), 17.7g Protein, 7.0g Fat, 2.3g Saturated Fat, 29.8g Carbs, 7.0g Sugars, 10.6g Fibre, 143.5mg Sodium

Sarah Birleson...


Mothers Day Classic 2013!

No, its not a double rainbow its some of the ladies from Step into Life Cronulla!

Looking fit, guys! Step into Life Glenhaven, West Pennant Hills & Kellyville members as part of a running series recently.

Powerflex time at Step into Life Glenmore Park

Jacq Henderson from Step into Life Albury ran the Paris Marathon in her Step into Life shirt. Amazing!

Check out that view! Dawn & Phil Blake from Step into Life Golden Grove at Cradle Mountain in Tasmania.

Grand Canyon adventures with Chris Link and Joanne Rayner of Step into Life Cheltenham. Chris is rocking one of our oldschool Training Club shirts!

The Step into Life Miranda cardiomax crew are pumped to be training outdoors!

One of Step into Life Alburys teams in the Carevan Lap It Up Challenge recently took out the team trophy for greatest number of 600m laps completed in a 2 hour period. Go team!

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.

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
Follow us on -