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October 2013, Issue 85
Activity and Exercise
Dear members, family and friends
Have you seen those people that drive around the shopping centre car park for 15 minutes trying to find a car space right near the entrance when there are plenty of spaces at the far end of the lot? You’re not one of them, are you? The difference between increased activity and exercise is simple. Increased activity means making lifestyle decisions to be more active, like parking the car and walking to the destination or taking the stairs, or a ‘meal stroll’ after dinner to aid digestion. Exercise on the other hand involves the four basic exercise science principles of intensity, frequency, duration and type. Exercising within a specific heart rate range monitors the intensity. Duration can be measured according to time or distance. The recommended frequency is a minimum of three sessions per week. Step into Life qualified Trainers will recommend the type of training you should do from our 7 types of programs and the number of training sessions per week based on your goals. The more active your lifestyle is, the more easily you will adapt to an exercise program. Here are a couple of tips to help you to include as much activity as possible: Get a good night’s sleep so you have the zest to be active Sit on the fit ball at work and at home Walk to the shops for fresh fruit and vegetables Ride the bike to work one day per week Include some range of movement activity while at work, shoulder rolls, hip rotations, shake out the legs etc.
The benefits of an active lifestyle and an exercise program are an increased metabolism which burns energy for longer and at a higher rate – so get active! “Go Step into Life!” is our catch cry when you see fellow Step into Lifer’s walking, running, doing an event or just wearing their Step into Life gear with pride. I was really proud of the Step into Life members I saw in the Anglesea 8 and 15km trail run – well done! Your active lifestyle and improved fitness level will have an impact on all the people around you, so at the next tough training session you complete, give yourself a few pats on the back for the impact your commitment has on others. Train hard and enjoy, Larry Cohen, Director email@example.com
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 500 points
Who is Roger Pugh?
Where were you born? Stourport-on-Severn Worcestershire, within the smell from Holbrooks Worcestershire Sauce Factory What is your current profession? I am the writer of Australia’s number one political satire website Friday Mash and I also write for Yahoo. Previously I worked in advertising in London, New York and Sydney and was head of the agency which produced Australia’s longest running campaign ‘ Oh What a Feeling Toyota’ What sports have you been involved with during your life/best achievement? I have always been heavily involved in cricket and rugby and still play a bit of the latter for Lindfield over 50s. Best achievement was being selected for the England under 19 rugby team and playing for the North of England against the Wallabies. What is your favourite Step into Life session? The Clap What is your favourite naughty treat when your trainers aren’t looking? Holding up rude signs about him What are your top 3 goals you would like to achieve? Avoid seizing up. Start turning up to sessions on time. Help make Jake the top trainer in Australia What goals have you achieved at Step into Life so far? Invented a new exercise which comprises falling over a fitball and banging your head on the ground. Managing to keep Stepping into Life instead of going geriatric. Training with so many lovely ladies.
Welcome! Fiona Hurel Pauline Condon
Happy Birthday! Fiona Hurel Miranda Baweja Hazel Ng Helen Shiailis Jac Evans Michael Brodie Mary Jensen Tina Kellick Paul Fletcher Julie Arrigo Jennifer Rhynehart
The Benefits of Balance Training
Most people do not think about incorporating balance training into their fitness regime. I think this is because they don’t understand the benefits of adding it in. Balance is the ability to control the body’s position, either stationary (e.g. complex yoga pose) or whilst moving (e.g. ice skating). Balance is a key element of fitness, along with strength, cardiovascular exercise, and flexibility. Balance training can be done using a stability ball, bosu ball, or board trainer. The overall benefits of balance training include improvements to overall fitness, sports performance, and injury prevention.
4. Reaction Time – If you slip or stumble when carrying out challenging balance exercises your body needs to rebalance immediately or you will fall. This can improve your reaction time as you learn to quickly correct a mistake, but not over-correct. 5. Strength – Balance training is challenging for your nervous system (brain and nerves). The nervous system recruits your muscle when lifting weights, so as your nervous system becomes more efficient it can recruit a higher percentage of your muscle for each lift. This means you are stronger and can lift more weight. 6. Power – Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement. The two components of power are strength and speed. With quicker reaction times and stronger muscles, your power ability should increase too. 7. Agility – Agility is defined as quick and nimble. It is the ability to change the direction of the body in an efficient and effective manner and to achieve this you require a combination of balance, speed, strength, and co-ordination. Therefore, the better your balance is, the more likely you are to have good agility. 8. Fun & Challenge – Adding some balance exercises into your fitness routine adds a new dimension, a dimension which is challenging but also fun too. It is motivating when you notice the improvement to the rest of your fitness regime by adding in balance training. 9. Long term health – Incorporating balance training into your routine helps to maintain or improve your balance, which is needed to prevent falls and fractures. As we get older our balance can deteriorate, something we want to avoid.
Specific Benefits Include: 1. Body Awareness – Body awareness is the sense of how your own limbs are oriented in space, also referred to as proprioception. Balance training promotes body awareness which makes movement more seamless, with less likelihood of injury. 2. Co-ordination – Balance training requires all of your body to work together otherwise you might fall or stumble. By improving your co-ordination during balancing training, there should be an improvement to your co-ordination in everyday life. 3. Joint Stability – Balance training promotes stable knees, ankles, hips, and shoulders. This can prevent a whole array of injuries including sprained ankles and serious knee problems. These injuries are not uncommon in people who don’t do any balance training but do play a sport.
How to eat well & stay active when travelling
Stop at the supermarket – Ask hotel reception where the closest supermarket or mini-mart is, so you can replenish your snacks. Choose kitchen facilities – Arrange accommodation with kitchen facilities, so you can prepare your own meals on some or all days. Quiz the chef – Ask the chef for your meal the way you like it – extra veg or salad, oil on the side, etc. If you eat out a lot when travelling, you need to take charge. Fill up on salad & veg – At smorgasbords, load your plate up with salad & vegetables first to automatically reduce the calories. Include a gym – Check the hotel has a gym good enough to work out in. Look for pictures online or ask the hotel in advance about facilities. Schedule physical activities – In addition to relaxation time on holiday, schedule some active leisure like hiking, swimming or water sports. You’ll burn heaps of calories and the kids will love it! Burn off the Extras – If you haven’t been able to control all meals or you’ve chosen to relax your diet when away, you have the option to do additional exercise to burn off any Extras. Enjoy the trip but get back on target quickly!
• Just because you travel a lot for work or leisure doesn’t mean your waistline has to blow out. Here’s a checklist of tips to ensure your food and fitness routine stay on target when travelling: • Plan ahead – With online restaurant review websites and apps it’s never been easier to plan your eating experiences in advance. Pre-planning makes the healthy choice, become the automatic choice. Pack snacks – Traffic, flight delays & other surprises can leave you hungry & susceptible to poor food choices. Bring along snacks like nut mixes, dried fruit or trail bars. Carry bottled water – Keep hydrated with a small bottle of water. Order special meals on flights – When you book your flights, select a special meal. Low-cholesterol or diabetic meals are often high in protein & will fill you up with fewer calories. You’ll get fed first too! Stock the hotel fridge yourself – Ask for the snack bar to be removed & restock with your own healthy snacks, like trail or muesli bars, nut mixes and yoghurt in the fridge. Much less temptation!
Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist, The Morning Show
At Last - Guilt Free Eating!
Steps to Jumpstart your Metabolism!
Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt O’Neills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. 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, faq’s 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
Apricot and honey soufflés
Serves: 6 Prep: 15 mins Cooking: 30 mins Ingredients • ¼ cup (55g) castor sugar • 4 apricots (200g) • ¼ cup (60ml) water • 2 tablespoons honey • 4 egg whites Method
1. Preheat oven to moderately hot. Lightly grease six ¾ cup (180ml) ovenproof dishes; sprinkle insides of dishes with a little of the sugar, place on oven tray. Place apricots in small heatproof bowl, cover with boiling water; stand 2 minutes. Drain; cool 5 minutes. Peel and deseed apricots; chop flesh finely. Combine apricots in small saucepan with the water, honey and remaining sugar; bring to the boil. Reduce heat; simmer, uncovered, about 10 minutes or until apricots soften to a jamlike consistency. Beat egg whites in a small bowl with electric mixer until soft peaks form. With motor operating, gradually add hot apricot mixture, beating until combined. Spoon soufflé mixture into prepared dishes; bake, uncovered, in moderately hot oven about 15 minutes or until soufflés are browned lightly. Exchanges per serve
For more information talk to your trainer.
0.25 Nutrients per serve
427kJ (102 cals), 2.4g Protein, 0.1g Fat, 0g Saturated Fat, 23.3g Carbs, 23.1g Sugars, 0.6g Fibre, 35mg Sodium
Source: Women’s Weekly - Lean food
Member Kerry Anderson from Step into Life Berwick in Vic at Mt Buller proudly wearing the Endurit shirt.
Step into Life Mitchell Park member Erin Parker after walking the Inca trail up Machu Pichu in Peru, wearing her 1500 club training shirt.
Darren Lapthorne from Step into Life Brighton SA is the 2013 nominee for Most Dedicated and Loyal Member. Here he is running in Central Park.
Gina House from Step into Life Fulham Gardens SA on Waikiki Beach, lapping up the sunshine in Hawaii.
Refer a friend and we’ll 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.
Discounts & Offers
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