step into life berwick fresh air june 2013

7/28/2019 Step into Life Berwick Fresh Air June 2013

http://slidepdf.com/reader/full/step-into-life-berwick-fresh-air-june-2013 1/10

Director’s Desk Step up your training this Winter!

Hello Members, family and friends,

As winter approaches don’t shy away from the greatoutdoors as there are so many benefits to be gained fromtraining outdoors in the cooler weather. To mention just afew, you have to keep moving to stay warm and hence your body expends a lot more energy during your trainingsession and your metabolism stays higher for longer post

sess ion. The key is to make sure that you don’t rug up likea bear but rather wear layers you can peel off and put onagain during the cool down phase. Being outdoors in thesun and fresh air keeps your mind sharp, reducesdepression and helps with your body’s production of Vitamin D. It is energising and invigorating and producesendorphins which elevates your mood and makes you feelhappy. My top 3 tips for winter training:

1. Show up and train hard2. Boost your nutritional plan with a Metabolic

Jumpstart3. Ensure you take your supplements (fish oil and

glucosamine especially)

So get out there this winter and enjoy!

The Step into Life Franchise group has been working on anexciting new bit of IT recently which will open up a wholenew range of possibilities for Step into Life members – weare planning an online log in for members and the ability totrack your progress; online performance calculators; onlinepayment options; online newsletters and handy tips andmany more. This has been a huge project for Step into Lifeand I am ecstatic that it is finally coming to fruition. We alsohave some really exciting enhancements to your

membership with Step into Life such as an unlimitedsession membership option and a new and enhancedmissed session policy – stay tuned for information fromyour Trainer in the coming months.

Train hard and reap the rewards.

RegardsLarry Cohen, Director [email protected]

Step into LifePhone:Email:

June 2013, Issue 81

Timetable ChangesCORE-BALL TONE-UP this month... so bring your fitball!

REMINDER: Monday night sessions are at our secondvenue, Saint Michael's Primary (SMP) School.

mailto:[email protected]





Comic Relief

Merchandise

Vista Jacket(Mens & Womens)

$57.50

Blitz Polo(Womens)

$44.00

Boxing Gloves(Fingerless)

$25.00

CLEARANCE:Spandex ¾ Tights - Womens

$44.00

Local NewsWinter Warmer InformationSOUP NIGHT!!!

Keep the 12th of June, Wednesday night 8-9pm free,for our Winter Warmer Information Soup Night. A fewhelpful winter training tips will be discussed, coupledwith some local and trusted Health Professional guestspeakers, informing us of their available services, therelevance to training and of course SIL benefits.In addition to all this, servings of 'home-made' healthyhot soups and bread rolls will be provided as

refreshments for you all to enjoy!!!Location: Timbarra Community Hall, Avebury Driveside of Hugh Hodson Reserve. Up Coming Events...

What is happening? I’d love to join in!

July 7 th & 14 th - BOOTCAMP

July 21 st -

September 14 th -

YES...

SOUP FOR YOU!!!



New MembersWelcome:

Toni Imms, David Cowie, Bill Gleeson,Helen Alter, Tom Hilton, Rebecca Sypek

and Amanda Long

Member BirthdaysJune 3rd - Joy Stevenson June 6th - Melinda Varley June 19th - Larissa Cafra

June 24th - Erin Delahunty June 25th - Omar Abdelal

Happy Birthday all!

Member ProfileOmar Abdelal

Questions:Where were you born?Israel

What was your past and now current profession?Was a Dentist overseas, but now in Sales with Unitex

What sports have you been involved in and what wasyour best achievement? Basketball and Soccer. Winning University Championship.

What is your favourite Step into Life session?

What is your favourite naughty treat when your trainersaren’t looking? Chocolate!!!

What are your top 3 goals you would like to achieve?- Weight loss- Strength gain- Entertaining people

What goals have you achieved at Step into Life so far?- Have lost 10Kg- Improved strength... I love push-ups!- Have achieved celebrity status at SIL Berwick

Training ClubAchieving your goals at Step into Life

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 your fortnightly 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:500 pointsMatt Weijers

200 points

Bec Stalker and Mark Beaton

-10Kg!!!



Examples of eccentric muscle contractions include goingdown stairs, running downhill, lowering weights and thedownward motion of squats and push-ups. In addition tosmall muscle tears there can be associated swelling in amuscle which may contribute to soreness.

What Is the Best Treatment for Muscle Soreness After Exercise? There is no one simple way to treat delayed onset musclesoreness. In fact, there has been an ongoing debate aboutboth the cause and treatment of DOMS. In the past, gentlestretching was one of the recommended ways to reduceexercise related muscle soreness, but a study by Australianresearchers published in 2007 found that stretching is noteffective in avoiding muscle soreness. So does anything

work to reduce delayed-onset muscle soreness? Nothing isproven 100 percent effective, and although some peoplehave found the following advice helpful, it's best to try a fewthings to see what works for you. Ultimately, best advice for treating DOMS is to prevent it in the first place.

Tips to Help Prevent Muscle Soreness After Exercise

While you may not be able to prevent muscle sorenessentirely, you may reduce the intensity and duration of muscles soreness if you follow a few exerciserecommendations:

Progress Slowly: The most important preventionmethod is to gradually increase your exercise time andintensity. See the 10 percent rule if you need someexercise progression guidelines.

Warm Up thoroughly before activity and cool downcompletely afterward.

Cool Down with gentle stretching after exercise.

Follow the Ten Percent Rule: When beginning a newactivity start gradually and build up your time andintensity no more than ten percent per week.

Avoid making sudden major changes in the type of exercise you do.Avoid making sudden major changes in the amount of time that you exercise.

Certain muscle pain or soreness can be a sign of a seriousinjury. If your muscle soreness does not get better within aweek consult your physician .

John’s Corner Muscle Pain andSoreness After Exercise

Delayed onset muscle soreness (DOMS) describes aphenomenon of muscle pain, muscle soreness or musclestiffness that occurs in the day or two after exercise. Thismuscle soreness is most frequently felt when you begin anew exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine.

Although it can be alarming for new exercisers, delayed

onset muscle soreness is a normal response to unusualexertion and is part of an adaptation process that leads togreater stamina and strength as the muscles recover andbuild hypertrophy).

This sort of muscle pain is not the same as the muscle painor fatigue you experience during exercise. Delayedsoreness is also unlike the acute, sudden and sharp pain of an injury such as a muscle strains or sprain that occursduring activity and often causes swelling or bruising. Thedelayed muscle soreness of DOMS is generally at its worstwithin the first 2 days following a new, intense activity andslowly subsides over the next few days.

What Causes Muscle Soreness After Exercise?Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how longyou exercise and what type of exercise you do. Anymovement you aren't used to can lead to DOMS, buteccentric muscle contractions (movements that causemuscle to forcefully contract while it lengthens) seem tocause the most soreness.



6. Add more protein: Add lean protein, such as fat-freeham or chicken breast to your lunchtime salads or

sandwiches to fill you up and help avoid the mid-afternoon munchies.

7. Add spices: If your main meals are a little bland, addflavour with herbs, spices and condiments. This cansatisfy your taste buds sooner and help you limit your portion sizes.

8. Have smaller serves: Eating on smaller plates cancreate the illusion that you’re eating more. If you’rethinking about seconds, ask yourself whether youreally need another serve.

9. Listen to your body: Pay attention to your body’shunger signals. Before you eat, stop and ask yourself these questions: Am I really hungry? What do I reallyfeel like eating? Would something healthier satisfyme?

10. Stay active: When people quit sport or an exerciseroutine, but continue to eat to fuel their past activitylevel, weight creeps on. Maintaining some activityhelps your hypothalamus down-regulate your appetiteand balance your energy requirements.

Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

10 feel-fullfundamentals

1. Eat and drink slowly: Slow down feeding to giveyourself a chance to feel full. Researchers at theUniversity of Florida found that brain activity in thehypothalamus (the appetite regulation centre)peaked ten minutes after ingestion and was thebrain’s signal that food had been eaten. Thebottom line here – take at least ten minutes to eat.

2. Soup and salad: Low-fat soups and salads offer large portions with little calories. Start you mealwith soup or salad and you are more likely to feelfuller faster.

3. Drink more water: Drinking water before or withmeals can help your stomach reach capacity morequickly. If you get the munchies between meals,grab your water bottle as a first line of defence.

4. Chew more: Foods that require more chewing willslow you’re your feeding and take longer to digest.Lean meats, wholegrain pretzels and high-fibrecereals will give your jaws a workout too.

5. Go for whole grains: High-fibre foods add bulk toyour diet and slow digestion. Try wholegrain or wholemeal versions of bread, breakfast cereals,pasta and rice.



Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt O’Neills 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 profilePersonal calorie burning times for specific foodsMenu plan sample with meals and correct portionsNutrition targets for kj, calories, fat, protein and carbDaily food group exchangesMix & match guideMotivational Pack posted to you with 8 daily targets,fridge cards, fact sheets and special offersAccess 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 Stepinto Life trainer for the duration of your membership, andreceive:

Weekly motivational emails and articlesMotivation Planner MJ RecipesTip SheetsExpert interviews – from hormones to intolerancesDownloads – tools and templates

Ongoing support & expert advice from Matt O’ NeillAccess to seminars onlineSupermarket foods – MJ Exchanges

For more information talk to your trainer.

At Last - Guilt Free Eating!Healthy Recipe

Pumpkin, Leek & Spinach QuicheServes: 4 Prep: 10 mins Cooking: 45 mins

Ingredients800g pumpkin, peeled, cut into 2cm cubesVegetable oil spray1 leek – white part only, halved lengthways, thinly-sliced across2 garlic cloves150g baby spinach leaves4 eggs, plus 2 extra egg whites¼ cup skim milk80g low-fat ricotta cheese

Method1. Preheat oven to 200 degrees. Line a large baking tray with

non-stick baking paper. Place the pumpkin on the tray, spraylightly with vegetable oil spray and bake for 25 minutes.

2. Heat a large non-stick frying pan over medium heat. Spraylightly with the vegetable oil spray and add the leek. Stir untilsoft (approx. 5 minutes). Add the garlic and cook for another minute, then add the baby spinach and cook until it just wilts(approx. 2 minutes)

3. Line at 30cm x 15cm slab pan with non-stick baking paper.Spread the pumpkin and the leek mixture over the base.

4. Whisk together the eggs, egg whites and milk in a jug. Pour the egg over the pumpkin and leek mixture. Spoon the ricotta

over the mixture evenly.5. Bake for 20 minutes or until golden. Serve with a mixed salad.

Exchanges per serve

3 0.25 0.5 1 0.5

Nutrients per serve

915 kJ (219 cals), 17.6 g Protein, 8.6 g Fat, 3.6 g Saturated Fat, 15.5 gCarbs, 4.5 g Sugars, 4.3 g Fibre, 163 mg Sodium



Many of our members, including some of the Step into LifeWest Pennant Hills team pictured here, participated in the

Mothers Day Classic for a great cause in May. Go team!

Step into Life Kellyville recently celebrate their 5 Birthday witha party and this yummy cake for members. 5 years and going

strong – Many happy returns, Kellyville!

Team Step into Life Fulham Gardens were another of our many teams around the country in the Mothers Day Classic!

Step into Life Runaway Bay members ran the Mothers Dayclassic for one of their longstanding members and training

buddies who was recently diagnosed with breast cancer. Theywon largest fitness team in the event and all ran with their team

mate Christina’s name on their back – amazing!



Step into Life Berwick taking a dip at an endurit session! They train just as fierce as they look too!

Check out Nola from Step into Life Bassendean rocking her Step into Life event singlet during a Mission Rehearsal

Exercise (MRE) for soldiers going to Afghanistan!

Incredible – Step into Life South Perth member, Guy Holmes, dida the 100km Chairman’s Trek across the Arctic to the North Poleto raise money for HeartKids WA! Amazing achievement, Guy –

and all for such a fantastic cause too!



Members BenefitsDiscounts & Offers

See your trainer to learn about the full range of Member benefits 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 know

about 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 DirectoryTo find your nearest location please visit our website -

http://www.stepintolife.com.au/locations/australia/ Follow us on -

Ref er a friend and we’ll 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 your friends 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/



step into life berwick fresh air june 2013

Documents