fresh air july 2013 extra hofp

7/28/2019 Fresh Air July 2013 Extra HOFP

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Directors Desk -A good deed for l i feHello Members, family and friends,

In 1995, when Step into Life commenced in Hodgsons Reserve in Bentleigh, one of the first members was a lady called Anne and she hada friend who was overweight, had high blood pressure and diabetes, prone to ill health and was generally not a very happy person. Duringa cardiomax endurance session (road route), Anne mentioned her friend to me in between breaths and talked about how if she could justget her down to a session and moving, she would love it and her health would improve. Anne persisted and low and behold one Saturdaymorning at the 8:00am session, Anne came along with her friend Rebecca. Rebecca was as Anne described her, very overweight andunfit and she managed just 2 laps of walking around the field. She had to stop due to intense chaffing, but I saw something in her eyes atthat session, she had what I call the eye of the tiger and I encouraged her to continue.

We sorted out her clothes to get rid of the chaffing, she bought some good shoes to get rid of the shin splints and before long she wasdoing 4 laps of the field. In just 4 months Rebecca lost 4% body fat, her bmi dropped and she dropped one dress size but the number onthe scale only changed minimally. Rebecca said she was sleeping better and her food choices had improved due to her feeling of guiltaround eating badly when you had paid her exercise dues. Over a 4 year period that I trained Anne and Rebecca they encourag ed andmotivated each other to achieve their next Training Club milestone. Over the time Rebecca lost over 40 kilos, she decreased her diabetesmedication and was taken off the blood pressure medication completely. She never lost that eye of the tiger and her new sel f-confidencewas just amazing. Anne had performed a good deed for life.

Anne and Rebecca are now both 68 and 70 respectively and to this day they still meet 3 times a week to walkand talk.

We are continuing our $49 unlimited training offer for 30 days this month so you can encourage your friends andfamily to get active and enjoy the benefits of a healthy new lifestyle with you today!

Healthy Regards,Larry Cohen, [email protected]

Step into Life BERWICKPhone: 0402 076 913 Email: [email protected] July 2013, Issue 82

Comic Relief EventsWhat's happening? Id love to join in!

July 7th & 14th

July 21st

August 25th

September 14th

BOOTCAMP
mailto:[email protected]:[email protected]:[email protected]


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Merchandise

Venture PulloverLadies$50.00

Muscle & Cell Replenishment 120 Pack

$49.95

Blitz PoloLadies$44.00

Clearance: Cotton (Stretchy)Knee-Length Shorts

$28.50

Local News The Winter Warmer 'Soup Night' was a hit, thanks to agreat turn out from our members, friends and family! Aspecial thanks goes out to our guest speakers Jeff Robinsonon behalf ofNourish Natural HealthPakenham and Carol

Dempster formKinesi Does It, for their time and memberbenefit offerings. It was also great to see many members

utilising the member benefits program, with the partnershipatPaul's Warehouse in Dandenong proving to be of goodvalue (Right - Marko helping Omar pick out a jacket).

SIL Berwick is always striving to improve further, toprovide our valued members with great benefits, from

health services to getting good deals with sports attire.Lastly if there are any questions regarding our Member

Benefit scheme or the '7 week' winter challenge, please see

our trainers.

Timetable ChangesOUR NEW UNDERCOVER TRAINING VENUE!!!Berwick's Baseball Club (BC), home to the 'Dodgers' &'Cougars' located at Cyril Molyneux Reserve Berwick, will beour undercover venue for those rainy BoxKick & Tone-upmorning sessions. As per usual a text message withdirections will go out, to inform of a session venue relocation.

TONE-UP with weights this month... NO fitball!

REMINDER: Monday night sessions are at our Saint Michael's

Primary (SMP) School venue, 16 Scanlan St Berwick. Park on

Princess HWY service lane (High St) near the pedestrian

crossing.


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New MembersWelcome:

Andrew & Jeanette Hird

Member Birthdays

July 12th - Sarah BirlesonJuly 14th -Lisa Boulton & Bill Gleeson

July 17th -Mark BeatonJuly 20th -Mark Liemant

July 21st -Kurt TaylorJuly 24th -Faye Owen & Daniella Velez

July 25th -Jemma Cushen & Mic WaldegraveAug 2nd -Anthea Welsh

Happy Birthday all!

Member Profile: Lynda McKenzie

Q&ABirthplace?Royal Women's Hospital,

Carlton.

What is your currentprofession? HR Managerat a secondary school.

What sports have you been involved withduring your life/best achievement?Sailing, Volley Ball & my favourite... Step Into Life!

Running nearly 6k+... yes boys, I really did, at my

previous SIL , before an injury saw me out of action...

Going to get back to this, in fact surpass it by at least 4k!

What is your favourite Step into Life session?, never thought I'd love boxing, but I do. Also

when I'm better at it I know I'll love just as

much. Come to think of it, I love sessions too!

(Looks like you'll have to add all symbols... hahaha!)

What is your favourite naughty treat whenyour trainers arent looking?Hot chocolate, even when my beautiful trainers are right

there having breaky with me after a great sesh!

What are your 3 top goals?1. Become extraordinarily fit & lose 15kg as a result!

2. Do the trek to Macchu Pichu

3. Meet someone to share my life with

4. To smash Marko & Neb at everything; a run, push-

ups, a circuit, anything that would leave them 'red

faced' and me still wanting more :-) ... hahahahaha!!!

What goals have you achieved so far?Becoming part of the Berwick SIL family... the best!

Reaching 500 club points

Completing Boot-Camp

Losing weight

Continue training in rain, hail or shine!!!

Training ClubAchieving your goals at Step into Life

How close are you to your next Training Clubmilestone?

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions we addTraining Points to your Training Club tally (youcan see your total on your fortnightlyperformance report).

Points gained are a measure of yourcommitment to your training.

Ask your Trainer to help you set some timelines for your goals.

Awards achieved:

500 pointsDaniella Velez & Sharon Cowell

200 pointsSarah Birleson


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Find time to workout. Once youve become more motivated,its now time to fit that workout into your busy work andfamily life. Here are a few suggestions:

Run or bike to work. While this is not logistically feasiblefor many people, the workout commute offers a great wayto get exercise on a limited schedule. You dont have to runor bike to work every single day, but doing so even twice aweek can translate into substantial fitness benefits.

Exercise on your lunch break. Many workers are capableof eating a meal outside of their lunch break hours. If this isthe case, you can spend that midday period gettingexercise either by going for a run, joining a gym near youroffice, or even running stairs in your building. There arealso numerous exercises that can be done while you workin your office. For example, you can do sit ups, push ups,plank hold, squats, wall sits, and lunges, among manyothers.

Stagger your routine. Some people are all or nothingwhen it comes to working out: if they cant exerciseconsistently, every day, for 30 minute periods, then theydont have enough momentum to get a workout in whilethey can. These people are often best served to staggertheir routine by doing short workouts during the week(perhaps even as short as a session of plank hold in theoffice as described above) and then by maximizing theirphysical activity during the weekends. You dont need towork out for the same duration and at the same time everyday; rather, exercise is beneficial so long as it is consistentin your mind.

Sacrifice sleep. If all else fails, you can probably find timeto exercise by waking up a bit earlier in the morning andsacrificing some sleep. You wont miss time at work or withyour family, and it is often easiest to motivate oneself whenexercise is the first item scheduled for the day. Try going tobed a little earlier at night if routine works best for you.Moreover, if you go for a run or do an exercise video athome, you could wake up only 30 minutes earlier and still

get a solid session in.

By following these tips to become more motivated and tomake more time, you can hopefully succeed in getting morephysical activity despite a busy schedule. While making aworkout commitment is never easy no matter how busyyou areits almost always doable so long as you have theproper foresight, desire, and preparation in mind.

Johns Corner

How to fit exercise intoyour too busy schedule

Its hard to understate the importance of exercise. By gettingphysical activity we can strengthen our immune responseand our cardiovascular system, buffering our bodies againstheart disease and other ailments. We can lose weight andfeel younger. We can reduce stress and battle depression.No matter what we specifically choose to do whether its

running, swimming, tennis, or yoga theres truly nosubstitute for a lifestyle that promotes exercise and activity.

There are only 24 hours in the day, and sometimes in maybe simply impossible to get a workout in when youre busywith projects at work, dinner at home, and errands for thekids. That being said, it should be possible to make exercisehappen if you are properly motivated and budget your timeright.

Motivation is key. Making room to exercise is in large part afactor of motivation: if youre more motivated, youre morelikely to find time in your schedule. Here are some tips I

have used for accomplishing my objectives, and finding timeto care for my body:

Create incentives. Just as your boss may give youincentives to work harder, so too can you incentivizeyourself to actively exercise. These incentives can benegative motivators (such as joining a gym and then usingthe money you spent as an impetus) or more positive ones(ie rewarding yourself with a meal or a trip after a successfulmonth of working out).

Find a partner. If you cant sufficiently motivate yourself, itcan always be helpful to find someone that can do it for you.

Having a workout partner gives you an added obligation toexercise. It also, of course, can make the process a moreenjoyable one.

Switch things up. People will usually get sick of doing thesame thing over and over again in every walk of life andexercise is no exception. If you need some motivation, then,you might want to ride the stationary bike instead of theelliptical for a day or perhaps go for a run outside instead oflifting weights.


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4. Moderate your mood Force yourself to take timeout to relax if you are stressed, add tasks to your

schedule if you get bored and plan non-food rewardswhen you have a win. Managing moods without foodwill reduce the hold food has on you.

5. Makeover your comfort foodIf, at first you cantstop automatic comfort eating, decide to eatsomething better when you get cravings. Forexample, slowly eat a bowl of delicious berriesinstead of indulging in high-calorie confectionary.Every time you make the switch, it gets easier.

6. Move forward with support Sometimes, the

reasons for comfort eating can be complex andconfusing. Rather than battle alone, speak tosomeone you can open up to or get counsellingsupport. Breaking free from comfort eating with theright help may be the breakthrough you need.

Apply these strategies and youll experience a feelingknowing you are building a healthy relationship with foodthat also delivers results.

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

Overcomingcomfort eating

Comfort eating is when you eat in response toemotions to make yourself feel better. Its an all-too-common challenge, but when overcome can liberateyou from excess calories and guilt. Here are six

powerful strategies to reduce comfort eating.

1. Eat nutrient-rich Reduce your susceptibility toemotional eating triggers by nourishing yourselfwith the correct balance of vitamins, minerals andantioxidants. This helps re-balance your bodychemistry.

2. Eat emotionally aware To help identify specificemotional eating triggers, log your feelings aroundfood. A journal is ideal. Or simply ask yourselfbefore you eat, What am I feeling now? Will food

truly make me feel better? Is there anything otherthan food that will make me feel better right now?You wont always have the answers, but its astart.

3. Eat in sync with hunger Before you mindlesslyeat, pause to check you are biologically hungryand not just overeating out of habit or for reward.Listen to your stomach more and be mindful asyou eat.


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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

Roast lamb with pearsServes: 6 Prep: 30 mins Cooking: 1 hr 20 mins

Ingredients 1 easy carve leg of lamb (~1kg) 2 cloves garlic, crushed 1tbs olive oil 3 tbs rosemary leaves 3 pears, peeled, cored and halved 1 sweet potato, peeled and cut into chunks butternut pumpkin, peeled and cut into chunks 2 medium carrots, peeled and cut into chunks 3 cups broccoli florets

Method1. Preheat oven to 180oC. Mix garlic, oil and rosemary, rub over

lamb and reserve remaining mixture.2. Place lamb on a rack and cook for 15-20 mins. Remove from

the oven, brush with the oil, garlic, rosemary mixture andreturn to oven.

3. Place the pears, sweet potato, pumpkin and carrots in aseparate baking dish and cook at the top of the oven, turningonce.

4. After ~40 mins remove lamb from oven (checking it is cookedto your liking), cover with foil and rest for 10 mins.

5. Meanwhile steam broccoli on stove or in microwave.

6. Remove vegetables from oven (check they are cooked to yourliking) and serve with broccoli and sliced lamb.

Exchanges per serve

2.5 0.5 1.5 0.5 0.5

Nutrients per serve

1613kJ (384 cals), 41g Protein. 13g Fat, 5.4g Saturated Fat, 23.0g Carbs,

14.5g Sugars, 5.5g Fibre, 128mg Sodium


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Step into Life Coogee member Pip Davis has lost 15 kg sinceMarch this year. An incredible achievement well done, Pip!

And with a beautiful beach like this to train next to, whowouldnt feel motivated to workout?

Darlene and Woody have known each other since high schoolin New Zealand, and now train together with great

determination at Step into Life Labrador on the Gold Coast.

The Step into Life South Perth crew were raring to go at thestarting line of the HBF Run For A Reason all smiles before

their 12 km. Go team!

Stuart from Step into Life Glen Waverley was last years winnerof Step into Life Victorias 9 week physical challenge. Here heis sporting his endurit shirt on the amazing holiday he won for

his efforts. Well done again, Stuart. Great work!


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TC

96 kmCOMPLETED

by Leecie!

her'middle'

name!

30 days training - June Challenge complete...

- 3.2kg.Not a gram of junk food consumed!

Top stuff Angela!

AMAZING ACHIEVEMENTS!! THANKS FOR SHARING!!!Make sure to congratulate them folks!!!

Michelle Chiang before... NOW! Tom Hilton before...NOW!

On his 'cruise holida


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Members BenefitsDiscounts & 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/

fresh air july 2013 extra hofp

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