Step into Life Labrador

Phone: 5564 1520 or 0401 629 666 Email: labrador@stepintolife.com

July 2012, Issue 70

Member Benefits
Dear Members, family and friends, I hope this finds you all very fit and well. I am very pleased to announce another addition to the Step into Life national member benefits program. Ryders Eyewear and Step into Life have commenced a preferential purchasing arrangement for all Step into Life members nationally. This arrangement will enable all Step into Life members, family and friends to receive a 20% discount on all Ryders Eyewear by ordering direct off the Ryders web site. Ryders is a fantastic product and excellent for outdoor and sporty use. Please see all the details on page 10 under the Member Benefits section. We value and appreciate your membership at Step into Life and we really want you to get the most out of the Step into Life member benefits program. Every Step into Life Franchise has at least 10 local business member benefits plus the national benefit partners for all members to participate in. Simply present your Step into Life membership key ring and receive the various benefits. It has been a fairly tough winter so far in many states of Australia and New Zealand with higher than average rainfall and colder temperatures. Hang in there because in just 6 weeks-time spring will be approaching. Remind yourself that every training session you do outdoors in the winter months burns up to 30% more energy than that same training session indoors. Train hard and build a solid base of fitness in winter and then come spring you will be really ready to change your shape for spring and summer. Train hard and enjoy doing it outdoors. Regards Larry Cohen Director
step@stepintolife.com.au

Gold Coast Marathon Weekend News
What a truly inspirational weekend that we have just had. th st June 30 and July 1 saw the Gold Coast play host to the Gold Coast Airport Marathon and its various events On the Saturday we had the 10km run and the 5.7km Challenge as well as the 2km & 4km dashes for the kids. 10km – Dale Haw, Tracy Beswick, Jodie Rhodes, Mick Gardner, Jodie Barnard, Katie Mann, Angela Dimmock Jess Salmon and Kate Maddock On Sunday we saw the biggest field compete in the Half Marathon and the Full Marathon 21km – Tania Corfield, Carolyn Waller, Cath Downing, Fiona Cossill, Jill Roe, Meredith Ham, Michelle Langhorne, Glenda Graham and Darren Butterworth The whole weekend was full achievements from all those that took part. It was so fantastic to also have such amazing support from the rest of Step into Life Labrador, plus also the other venues from around the State. The sausage sizzle proved a welcome relief to those that had ran their hearts out in the different events and a celebratory drink or two was great to see out the day. Please check out the photos in the next few pages of the newsletter of your super heroes!!!!

Picnic in the Park Sunday July 15th
Let’s all celebrate our achievements, with some good food and good company. Come along with your family and relax in the park with your training buddies. - BYO Picnic & Drinks
Mini Olympics Teams will be announced. Express your interest and nominate a Team Leader now!

Paradise Point Park 11.30am - 4 pm

If Standup Paddle boarding is something you have always wanted to try then why not Paddle out on the Broadwater with your Step into Life buddies govertical Stand Up Paddleboard will be available for half hour sessions for Step into Life Members attending the picnic....... Bookings are essential. Book early to reserve your chosen time

Merchandise Stay warm while training outdoors… Cotton Training Club
Special! Only $10.00 each

Women’s Dri Gear Venture Pullover $49.99

Beanie $15.00

Spray Jacket $36.00

Go to www.stepintolife.com/treat-yourself.php to view more great specials!

Local News – Gold Coast Marathon Weekend

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 - June

50 points Glenda M, Paula W, Louise M, Katie M, Julieann C 200 points Meredith H, Vicki G, Carol H 1000 points Dale H

New Members
Welcome!

Lauren Price Sammy Donaldson

Member Birthdays
Happy Birthday!

Carol Hayes Chrissy Smithson Anna O’Brien Sally O’Halloran

Member Profile
Who is Paula Wilcox?

Questions
Where were you born?
Ferntree Gully, Victoria

What is your current profession?
Family Law Paralegal

What sports have you been involved with during your life/best achievement?
I must admit I've never really been a sporty person, I would always "chuck a sicky" at school sports carnivals. I played netball during in high school and have sporadically attended the gym over the last few years

What is your favourite Step into Life session?

Local News – Gold Coast Marathon Weekend

I never thought I would say this, but I'm loving the cardio sessions!!!

What is your favourite naughty treat when your trainers aren’t looking?
Definitely pepperoni pizza (thin base & extra cheese!)

What are your top 3 goals you would like to achieve?
To get into great shape for my upcoming wedding . . . and the honeymoon!!! I'm hoping to do the Bridge to Brisbane at the start of September and also to continue to train post wedding!

What goals have you achieved at Step into Life so far?
For me, completing the marathon training classes are an such an achievement . . . I can make it! And I am actually enjoying exercising; I always look forward to the classes! (Meeting some great people has helped too)

John’s Corner
Monthly training tips!
What Are Compound Exercises? Today's fitness programs tend to focus on functional fitness, which refers to exercise that simulates real-life activities and uses a wide variety of movements through a wide range of motion. At the heart of these routines are a variety of compound exercises. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes (butt), the lower back and the core. Why Use Compound Exercises? For healthy athletes who are trying to get the most out of a training program, compound exercises are generally preferred and recommended. There are many reasons to use compound exercises during your workout, including the following: Using more muscle groups. . .          Means more calories burned during exercise. Simulates real-world exercises and activities. Allows you to get a full body workout faster. Improves coordination, reaction time and balance. Improves joint stability and improves muscle balance across a joint. Decreases the risk of injury during sports. Keeps your heart rate up and provides cardiovascular benefits. Allows you to exercise longer with less muscle fatigue. Allows you to lift heavier loads and build more strength.

Push Up using medicine ball

Lunge with twist

Most healthy athletes will use compound exercises for the majority of a training program and use isolation exercises to complement that program as needed. Examples of Isolation Exercises        Bicep curls Tricep kickbacks Lateral raises Front raises Leg extensions Hamstring curls Calf raises

The Bottom Line If you are interested in getting a complete, efficient and functional workout, doing predominantly compound exercises during your training is ideal. But there are times when isolating a specific muscle, muscle group or joint is necessary and recommended. If you aren't sure what is best for you, a personal trainer or athletic trainer can help locate any muscle imbalance or weakness you may have and design a program to fit your needs.
John Pidgeon - Qualifications:  Cert III and IV in Fitness Bachelor of Education – Phys Ed Major  Level 1 and 2 Coaching accredited
Sources: Kraemer WJ, et al. American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2002 Feb;34(2):364-80.

Examples of Compound Exercises           Squat Lunge Lunge with a Twist One-Leg Squat-and-Reach Deadlift Shoulder Press Push Ups Chest Press Dips Jumping Rope

Health & Fitness
How to use social media to keep fit this winter.
Working out in winter can be tough especially with the rough weather, the lack of drive, motivation and the urge to sleep in for a little bit longer. To fight the winter slack, a growing number of companies are using social media as a channel to motivate their employees to stay fit. It’s true, and you can use it too. Don’t be surprised to find a personal message on Facebook inviting you to a bike ride post work, or a Twitter feed mentioning a new group training session in your area. Social media is THE medium of communication and friendships, and more and more people are using sites such as Facebook, Twitter and even personal blogs to organise teams of like-minded people who are conscious about fitness and health. So how can you benefit from social media to help you keep fit? It’s common knowledge that exercise becomes fun when done in a group. You can crowd source jogging partners, runners or a bunch of cyclists in your area and create your own personalised group that motivates you to show up every evening. The best part about doing it in groups is the accountability factor that is absent when you go solo. Another way social media can boost your exercise is by sharing tips and advice of what works and what doesn’t. You can link your online exercise log (dailymile.com, for example) with Facebook in such a way that people can read your exercise reports online and encourage you for it. Facebook and Twitter are free to join and you can join several other websites at very low costs. There are also several exercising apps available on your Android and iOS phones which allow you to track your progress and later upload it online on social media to share with your friends, and even strangers! (Some free health apps include Fooducate, RunKeeper.) It’s a no brainer: Exercise is better done and enjoyed when shared. So the next time you’re about to leave your house for a walk, make sure you announce it to the world or better still, invite a buddy with you at your next Step into Life session. All it takes is a little clicking, browsing and posting! In return, you’re rewarded with helpful tips and kudos which will keep you going on the path to wellness.

Follow Us on …

…to keep up to date with the latest news, events, health and exercise tips!
facebook.com/stepintolife twitter.com/StepintoLifeAus youtube.com/silcommunity

Motivated to Move
“80% of success is showing up.” ~Woody Allen.
How often do you show up when it comes to living a healthy life? How often do you give up after showing up once or twice? To achieve success in any area, awareness is very important. Well-begun is half-done and if you’re aware of what it is you want to achieve then you’re almost there. The only remaining part is action. What does it all mean in context to exercise? Well, a lot. Let’s take an example. You are aware of the benefits of exercising. You are mindful of what you eat and are conscious of your wellbeing. You know what it takes, you have the “knowledge”, you have seen it work for others in the past, and you believe you can do it too. From that, we can deduce you are well aware in terms of health. All that remains is the showing up, the action, the rest of the journey. We all have our days when we struggle to exercise. Especially in winter, it’s tough to leave the warm and cosy bed for an exercise session. But what happens once you’re past that? Once you reach the venue and start warming up? Yes, you feel certain and better about yourself. Think of an airplane. When does it require the most of the energy? During take-off. I am sure you agree that just like an airplane, you require the most effort and drive when you’re starting off. And once you’ve taken that first step, woken up from the bed, changed into your exercise gear and ready to rock, nothing can stop you. It’s an empowering feeling which pushes you even further and gives you the fuel for the take-off.

Now that you’ve added some more substance to your awareness, let’s take it a step further and see how else you can motivate yourself to exercise regularly: 1. Remind yourself of the after-effect: When I am feeling the slack, I remind myself of the feeling I get after achieving my exercise goal. It’s enriching, empowering and supergood! I am sure you can relate too. The next time you’re feeling lazy, remind yourself of how you felt the last time you exercised. 2. Look forward to the fun: Exercise is fun. If it’s done in a group, even better. If your routine is no longer fun, try some other activities and mix it up. 3. Share your success: There are several apps, forums and websites online which allow you to announce your first 5K run to the world. Not only will this let others encourage you, you will also make new friendships with those who share the same interests as you. 4. Give yourself rewards: If you surpassed your expectations or reached your exercise goals during the week, reward yourself with something that will brighten up your day. If you continue to do so for the next week, another reward follows! Whatever you do, remember that showing up and taking that first step is the most difficult yet important task for your journey. It could be showing up every morning for a run, or taking the first step and signing up for a marathon you’ve never done before. Put yourself in the best position to enable you to start taking action towards your health.

Chocolate Cravings
“I can’t live without chocolate!” I hear you say. Well, you don’t have to give it up to enjoy a healthy diet. Here are some facts and simple tips to help you beat those chocolate cravings. Chocolate and energy Chocolate is a high-energy food and has been used in army ration packs to fuel soldiers in the field. One hundred grams (100g) of milk chocolate packs around 2200kJ (540Cal) with 31g fat and 58g sugar. There’s only a small difference in the energy composition between milk, dark and white chocolate. Swapping chocolate for carob bars will cut sugar, but not fat, only saving you about184kJ (20Cal) per 100g. This may not be worth the compromise in taste. If you are not on manoeuvres or burning this energy off with exercise, limiting chocolate, carob and other high-energy foods will help you stay in shape. Chocolate and cravings Chocolate has some addictive properties. It contains theobromine, anandamide and other substances that may act on the brain and could make some people feel calm. It has even been suggested that chocolate has similar addictive chemical properties to cannabis. The link here is weak though, with researchers stating that you’d have to eat enormous quantities to feel any affects and in the case of consuming anandamide, you would have to eat several kilos of chocolate! You may inherit a sweet tooth from your parents, and naturally turn to chocolate due to its high sugar content. Chocolate desires may also have cultural influences. One study of Spanish and American men and women revealed the frequency of chocolate craving was more than twice as high in American women as in American men. There was no gender difference in the Spanish subjects. Chemicals, culture and genetics aside, remember that chocolate just tastes good and that the pleasure of eating it is addictive. The melting point of cocoa butter is just below the human body temperature, which is why it literally melts in your mouth. This is what makes chocolate unique.

‘Getting to training is the hardest part, but once you reach the venue and start warming up, YES you feel certain and better about yourself.’

Even though ‘chocoholics’ can reinforce this pleasure pattern over years, the habit can be broken.

One clever study demonstrated that if you only eat chocolate after a meal as a small treat, rather than when you are hungry or crave it, you can reduce your cravings over time. This shows that with a little effort you can reprogram your eating behaviour. The bottom line A little chocolate each day (a few pieces rather than a few bars) can be part of a healthful eating and exercise routine. When chocolate cravings get in the way of achieving a healthy diet, it’s emotional rather than biological triggers, which are likely to need attention. Keeping an Eating Diary to become more aware of your eating triggers is a good place to start beating chocolate cravings. Tips to beat chocolate cravings Tick the ones you could try. Member Pat Wall from Step into Life Mawson Lakes, SA, at the Barcelona Football Club Stadium. Their club motto is ‘More than a club’.

     

Only eat in small amounts after a meal. Choose the best quality. Get your chocolate fix, with fewer calories. Try a diet hot-chocolate drink or a small tub of low-fat chocolate mousse. Don’t buy chocolate as often and don’t keep it in the house. This at least eliminates the trigger to eat it because it’s there. When you buy chocolate, choose small serves like individually wrapped bit-sized bars, a Freddo Frog or Milky Way. Eat chocolate slowly and savour every bite. You may feel satisfied before you consume too much.

Step into Life Hallett Cove, SA toneup™ session.

Researchers have discovered that chocolate produces some of the same reactions in the brain as marijuana...The researchers also discovered other similarities between the two, but can't remember what they are. Matt Lauer, on NBC's "Today" show, August 22, 1996

Step into Life Torquay, VIC powerflex™ session at the beach.

Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Healthy Recipe
At Last - Guilt Free Eating!

Pumpkin Soup

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 $49.95 you will receive:       

Serves: 4 Prep: 10mins
Ingredients

Cooking: 20mins

 800g pumpkin, in small cubes  1 large onion  1 clove of garlic, crushed  1 tsp curry powder  1 cup chicken or vegetable stock  1 cup reduced-fat milk  Freshly chopped parsley

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

Method 1. Heat the oil in a large saucepan over medium heat. Add the onion, garlic, pumpkin and curry powder and cook until pumpkin is tender (approx. 15 minutes). Stir in the vegetable stock, cover and cook until pumpkin is tender (approx 15 minutes). 2. Stir in milk and process and in food processor or blender until smooth. 3. Serve topped with freshly chopped parsley.

MJ Nutrition – Matt O’Neill – www.MetabolicJumpstart.com
Exchanges per serve

For more information talk to your trainer.

3

0.25

1

Nutrients per serve 723kj (173cals), 7.4g Protein, 6.3g Fat, 1.8g Saturated Fat, 18.8g Carbs, 13.6g Sugars, 3g Fibre, 321mg Sodium
Source: Better Health Channel

Become a Trainer
Get qualified

Take a Franchise Tour
Tour Dates
If you would like to find out more about becoming a Step into Life Franchisee why not attend one of our obligation free Franchise Tours. Call 1300 134 136 to book a seat (limited seats available).

NSW 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. VIC   WA    …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. Sat June 30 – Perth – 10am to 1pm Sat July 14 – Perth – 10am to 1pm Sat August 4 – Perth – 10am to 1pm Sat July 14 - Melbourne – 8.15am to 11am Sat July 28 – Melbourne – 8.15am to 11am  QLD   SA   Sat July 21 – Adelaide – 7.30am to 10am Wed July 25 – Adelaide – 5pm to 7.30pm Wed July 18 – Wynnum – 5.30pm to 7.30pm Sat July 21 – Labrador – 7am to 9am Sat July 7 – Sydney – 7am to 9am

Referrals
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 our program.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. In return for your support, we would like to give you a gift you’ve always wanted. Yes, anything you want - provided it can be purchased from a store which takes an eftpos machine. With our new Step into Life “Any Store” Gift card, you can use your referral gift card from us to purchase almost anything.

Members Benefits
Discounts & Offers
…Please support our national and local traders, and take advantage of the discounts they offer. Simply, show your Step into Life membership key ring to the staff of participating outlets.

SUBSCRIBE & SAVE OVER 43%
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SAVE yourself over 43%
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Refer a friend today to your trainer or another Step into Life franchise location, and for each friend who joins as a result of your referral, you will receive a Step into Life Any Store Gift Card to the value of $25. http://www.stepintolife.com/tell-a-friend.php

Members Benefits
Discounts & Offers

Members Benefits
Discounts & Offers

Step into Life Members receive a

20% Discount
on all Ryders Eyewear Products.
To purchase Ryders Eyewear visit www.ryderseyewear.com.au and quote the promo code that corresponds to your state – SIL-SA-2012 SIL-NSW-2012 SIL-VIC-2012 SIL-QLD-2012 SIL-WA-2012

Local News – Gold Coast Marathon Weekend

Local News – Gold Coast Marathon Weekend

Franchise Directory
NSW Albury Baulkham Hills Blakehurst Byron Shire Collaroy Coogee Drummoyne Earlwood Enmore Enfield Glebe Glenbrook Glenhaven Glenmore Park Hunters Hill Kellyville Kingsford Manly Maroubra Miranda Mosman Mona Vale Newcastle New Lambton Nowra Pymble Queanbeyan Queens Park Rose Bay Rushcutter’s Bay Sans Souci Sth Highlands St Ives Surry Hills Terrigal Thornton/Dungog Turramurra Warners Bay W. Pennant Hills Willoughby QLD Broadbeach Buderim Everton Park Forest Lakes Ipswich Central Labrador Lockyer Valley Mackay Rockhampton Runaway Bay Wynnum SA Aberfoyle Park Blackwood Brighton Campbelltown Fulham Gardens Gawler Golden Grove Hallett Cove Kensington Gardens Mawson Lakes Mitchell Park Mt Barker Mt Gambier Modbury Northgate North Haven Novar Gardens Prospect Salisbury Seaford Unley West Lakes WA Alexander Heights Bassendean Canning Vale Carine Carramar Cockburn Central East Victoria Park Edgewater Ellenbrook High Wycombe Hillarys Iluka Kingsley Madeley Myaree North Perth Quinns Rocks South Perth Sorrento Swan View Wanneroo Willetton Wembley VIC Aspendale Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Brighton Camberwell Carlton Caroline Springs Caulfield Cheltenham Chelsea Craigieburn Cranbourne Croydon Diamond Creek Doncaster Drouin Essendon Elwood Frankston Glen Iris Glen Waverley Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mitcham Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Narre Warren Oakleigh Ocean Grove Pakenham Prahran Reservoir Ringwood Rowville Sale St Kilda Sunbury Templestowe Thornbury Torquay Vermont South Wantirna Wheelers Hill Williamstown Wodonga Yarraville New Zealand Auckland Browns Bay Botany