step into life berwick fresh air april hof 2013

7/28/2019 Step into Life Berwick Fresh Air April HOF 2013

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Directors Desk

Dear Members, family and friends

On Sunday March 24th, myself and 2300 other athletes took

part in the Melbourne Ironman - 3.8km swim; 180km bikeand 42.2km run. It was my 6

thIronman and during the many

months of training, I was contemplating my thoughts when Idecided to do my first Ironman. I remember thinking, I justwant to do one Ironman. At the time I had a specific goal or

a journey that had a finite destination. Now eight yearslater, I am still very involved in triathlon and I have realisedthat the lifestyle triathlon brings with it is not a finite goal ordestination for me but a journey.

All Step into Life trainers will be able to tell you thecountless times that have heard members say, I want tolose 8 kilos, orI have my daughters wedding in 3 monthsand I just need to get into shape for that. The thoughts areverbalised as finite goals that have an end to them or a finaldestination. Very few people come to us and say, I want tomake fitness a part of my lifestyle. The result of trainingwith Step into Life and becoming a member of Step into Life

is a change in lifestyle. The training, the variety, outdoorsand friendships becomes something you crave and need - itbecomes a part of your lifestyle. One finite goal becomes ajourney and you begin to love how you feel after a toughsession and the feeling that improved fitness and healthbrings.

I love the early morning swims, steam coming off the wateras the sun hits the horizon and it goes from dim to light. Ilove the mateship and the banter while tackling climbs onthe bike and the sound of footsteps on the gravel as werun. I love the feeling of feeling fit. I love living the life.The journey of fitness of is made up of many smaller

destinations or goals but the ultimate aim is to enjoy thejourney and the lifestyle it brings.

RegardsLarry [email protected]

Step into Life BERWICKPhone: 0402076913Email: [email protected]

April 2013, Issue 79

April Berwick Timetable

Have a week of FREE trainingfor your family & friends ON US!

Bring a Buddy WEEK 15th to 20th AprilGive a friend or family the best gift ever - The gift of great

health. That means that any of your friends, colleagues, family

and acquaintances can train at any Step into Life venue for

FREE!

If they tell us that you referred them we will put YOU into a

draw for a chance to win one of THREE 2 Gold Class Movie

tickets - just for referring them!

Were not finished yet

For every person that you refer and who joins

You will receive a $50 Step into Life Merchandise Voucher

Plus a $25 Step into Life Any Store Gift Card.

Remember: Any of your friends, colleagues, family

and acquaintances can train at aStep into Life venue for FREE during our Open Week!

15th to 20th April 2013

Buddys can go to your venue or check out

www.stepintolife.com for other venue locations
mailto:[email protected]:[email protected]:[email protected]


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Training ClubAchieving your goals at Step into Life

Events What is happening? Id love to join in!Coming this year

Sign up closes 15/4/13

Merchandise

Event T-Shirt (Unisex)$25.00

Fish Oil 120 Pack$49.95

Venture PulloverLadies$50.00

Clearance: Cotton (Stretchy)Knee-Length Shorts

$28.50

How close are you to your next TrainingClub milestone?

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions weadd training points to your training clubtally (you can see your total on yourfortnightly performance report).

Points gained are a measure of your

commitment to your training.

Ask your Trainer to help you set sometime lines for your goals.

Awards achieved in -200 pointsErin O'Neill, Emily Vanderwert, EmilyWoodward and Omar Abdelal.

500 pointsMelinda Varley


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New MembersWelcome!

Joann Hayden, Lara Turner, PaulaOlsson and Dean Olsson.

Welcome Back!Amanda Churchill.

Member BirthdaysHappy Birthday!April 7th - Jodie DonnellonApril 8th - Andrew HosemansApril 23rd - Justine ZuidemaApril 27th - Michael Reddie

Member ProfileWho is?

Marija JurcevicMarija has been a member since October 2012

QuestionsWhere were you born?

Dandenong Hospital

What is your current profession?

Hairdressing Apprentice

What sports have you been involved withduring your life/best achievement?

Winning a state soccer championship

What is your favourite Step into Life session?

, because it tones up my glutes!

What is your favourite naughty treat whenyour trainers arent looking?

Tequila! Go HARD or GO HOME!

What are your top 3 goals you would like toachieve?

To get a good body and a Kim Kardashian Ass!

What goals have you achieved at Step into

Life so far?

Not giving up when it gets too hard and believingin myself.


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Research has also independently compared concentric andeccentric movements with similar results being found infavour of the eccentric training. These significant benefits

included the following:

Greater increments in strength levels

Greater increments in muscular hypertrophy

Again, from a practical viewpoint, it is apparent that theeccentric phase can bring about significantly greater gains inboth muscular strength and size when compared to itseccentric only equivalent.

Applying To Your Workout

So how can you apply these eccentric principles to yourtraining to enable greater results? This question to someextent is determined on how you wish to focus your training.One option is to place greater emphasis on the eccentricphase of all exercises you perform. For example, rather thanjust allowing the load to lower quickly when completing bicepcurls, make a conscious effort to lower the load in acontrolled manner. One common method to achieve this is tocomplete the eccentric phase to a four second count foreach repetition.

A second option is to alter your training to include eccentriconly exercises. However, this training method will require asecond person to act as a spotter. It would be theresponsibility of the spotter to take the majority of the loadduring the concentric phase and allow you to only applyeffort during the eccentric phase. It is hypothesised that youcan increase your load by approximately 40% whenswitching from concentric to eccentric movements so this willprovide a good estimate for selecting an appropriate load.Remember however, the key to eccentric training is to lowerthe load in a controlled manner so if you are not able to dothis then consider a reduction in the load utilised.

Before signing off there is one final important considerationfactor. Eccentric training causes greater microtrauma to the

target muscle than its concentric equivalent so expect to feelfatigued and sore for greater periods than previouslyexperienced. Consequently, you may have to include morerest days into your training or alter your sessions to focus onspecific muscle groups so that this factor does not becomean issue

Johns CornerECCENTRIC TRAINING!

WHAT ARE THE BENEFITS?

Concentric training is best described as the shortening of atarget muscle whilst under contraction. Put simply, themuscle fibres shorten whilst contracting allowing a load tobe lifted. In the example of a bicep curl, this would be theupward phase of the movement.

Conversely, eccentric training is the opposite and is bestdescribed as the lengthening of a target muscle whilstunder contraction. This time, the muscle fibres lengthenwhilst contracting allowing a load to be lowered. In theexample of a bicep curl, this would be the downward phaseof the movement. Eccentric muscle action allows the load tobe returned to the start position in a controlled manner andcan be achieved during all exercises, regardless of whetherbody weight, free weight or machine weights are selected.

Many gym users tend to focus intently during the concentricphase of an exercise to achieve the initial shifting of a load,but seem reluctant to apply the same effort during the

eccentric phase. Although at this point there may be somegeneralisations on my behalf, it is common to observeindividuals becoming lazy during the eccentric, loweringphase of an exercise and this becomes clearly evident whenthe load is quickly returned to the start position without anyor very little control. The purpose of this article is to highlightthe potential benefits of eccentric training and to allow youthe opportunity to apply these principles to your trainingregimes.

The Benefits of Eccentric Training

Previous research comparing the effectiveness of twotraining programmes; Concentric only versus a combinationof both concentric and eccentric training, demonstrated thatthe group undertaking both concentric and eccentric trainingachieved greatest gains in strength and strength relatedexercises. These findings have been replicated in numerousstudies. From a practical viewpoint, it is apparent that theeccentric phase is important in bringing about furtherenhancements in strength gains.


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Some advocates of butter say its good because itsnatural, but natural doesnt automatically mean its

healthy. Most table spreads contain up to 65% lesssaturated fat than butter. Some even contain plantsterols, which can lower blood cholesterol.

So, its still a good idea to switch from butter to tablespread as an everyday spread. Either that or limit butterto special occasions and use as a treat.

You dont need a yellow spreadAll this said, I dont think there will be much room in yournutrient-rich diet for a yellow spread. Other wholefoodsources of mono-unsaturated and poly-unsaturated oils

help you achieve an optimum dose of healthy oils withbonus nutrients.

Nuts, seeds and avocado offer a variety of vitamins andcontain fibre. Oily fish like tuna and salmon are rich inminerals and omega-3 healthy oils. A little olive oil incooking or on salads adds flavour.

In summary, modern margarines are much better thanbutter as an everyday spread, but wholefood sources ofhealthy oils may be even better.

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

Sunrise & Morning Show

Butter or margarine

What should I eat?

Butter is natural, so is it now better for you thanmargarine, which some people claim is full ofhydrogenated and trans fats?

First of all, what you may think is margarine is mostlikely to be table spread and nowhere near asunhealthy as you hear. A quick history lesson onyellow spreads will help you make more sense ofthese claims.

At around the 1950s it became obvious that eatinglots of butter everyday (and most other sources of

saturated fat) caused blood cholesterol to rise, whichthen leads to heart disease.

Margarine was then made as a healthier butter-alternative. Unfortunately, to keep margarine hard atroom temperature, it underwent a process ofhydrogenation. Now, with hydrogenated and otherso-called trans-fats, the first margarines were not ashealthy as they were marketed as.

Eventually, margarine companies changed theirways in 1990s, stopped hydrogenating poly-

unsaturated spreads and eliminated almost all of thetrans-fats.

Butter, on the other hand, can contain between 3 4% of trans fat, which is also found in naturalsources such as meats, milk and cheese. This is ontop of the main cholesterol-raising culprit saturatedfat.


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Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete 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, faqs and discussion posts

Enhance your results with yourFREE MJ Plus + program

(worth $120 per year) when you sign up through a Stepinto Life trainer for the duration of your membership, andreceive:

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.

At Last - Guilt Free Eating!

Healthy Recipe

Banana brleServes: 2Prep: 10 mins (plus chilling time) Cooking: 8 mins

Ingredients1 cup low-fat milk1/8 cup skim milk powder1/8 cup caster sugar1 tbs cornflour1 egg, beaten banana, sliced

Method1. Combine the milk, milk powder and 1 tablespoon of the

sugar in a heavy-based saucepan over a low heat.2. Blend a little of the liquid into the cornflour, mixing until

smooth. Tip this back into the saucepan and add thebeaten egg.

3. Bring to the boil over a medium heat, stirring constantly.4. Reduce the heat and simmer for 2 minutes to cook the

flour.5. Spoon into 2 ramekin dishes and chill over-night.6. Preheat the grill to its highest setting. Top each ramekin

with an even layer of banana slices. Sprinkle with theremaining sugar, coating the bananas evenly.

7. Grill for 2-4 minutes until the sugar caramelises.NB: This recipe works just as well with strawberries,mangoes or other fruits in season.

Exchanges per serve

.25 .75 .75

Nutrients per serve

792kJ (189 cals), 10.9g Protein, 4.4g Fat, 2.0g Saturated Fat, 27.3g

Carbs, 26.6g Sugars, 0.6g Fibre, 122mg Sodium


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Berwick's

Emily Woodward

Omar Abdelal

200Training ClubPoints!

Awesome

Work!

Erin O'Neill

Emily Vanderwert

500Training Club

Points!

AmazingDedication!

Melinda Varley


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Step into Life Cronullas toneup team checking out the view One very wet endurit session for Step into Life Byron Shire!

Some ballsy training from Step into Life Glenmore Park Step into Life Wanneroo getting hot and sweaty with boxkick


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tep into Life cupcakes made by Mel at Fulham Gardens! Wewonder if members had to do a burpee for each one consumed

The Step into Life Fulham Gardens team at the Henly BeachBash last month.

Sue from Step into Life Golden

Grove took her Step into Life shirtout for a jog when in Central Park,New York City recently. Brrr!

65-year-old Jim at Step into Life Mawson Lakes never

misses a session. Hes the first Mawson Lakes memberto reach 3000 Training Club Points!

One from Daniel at Step into Life

Bassendean - the whole family gotin to the spirit of things for theColour Run!


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Members Benefits

Discounts & Offers

See your trainer to learn about the full range of Memberbenefits available to you.

Due to customer demand we have Franchiseterritories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitness thatwould love to run a Fitness Franchise, please let them knowabout this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.

Contact your state office on1300 134 136 for more information.

Franchise Directory

To find your nearest location please visit our website -http://www.stepintolife.com.au/locations/australia/

Follow us on -

Refer a friend and well give youanything you want!

At Step into Life we value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

For each friend who joins as a result of your referral to anyStep into Life Franchise nationally, you will receive a Stepinto Life Any Store Gift Card to the value of $25.

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store whichhas EFTPOS facilities.
http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/

step into life berwick fresh air april hof 2013

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