fresh air newsletter - january 2014

8/13/2019 Fresh Air Newsletter - January 2014

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Directors DeskPlank hold

Dear members, family and friends,

Happy New Year and all the best to you for 2014!

Did you know that holding a plank for a long period of timemay not actually add to your core strength? Some researchindicates that holding a plank for longer than two minutes ismore of a test of your ability to withstand discomfort than a testof your core strength.

Holding the plank for five or seven or ten minutes, even thoughlittle extra benefit may be gained by your core is a lot like manyother things we do in life. Have you set some New Yearsresolutions? Do they include some resolutions that you haveheld onto and have repeated for many years? Do you have lifehabits that make you hold onto things for long periods of timewith little benefit?

This new-year I would encourage you to add more variety toyour training, add some more short team, measurable andachievable goals, do things to an adequate level that addbenefit to your fitness and health goals and remember a little isalways better than none!

Step into Life Franchises all now offer an unlimited trainingoption called 3 unlimited. Basically, you only pay for 3sessions per week, however you can attend as many sessionsper week (unlimited) as you wish! The 3 unlimitedmembership is $1 or $2 more per session than the normal 3training sessions per week rate, but you can attend as often asyou wish and it allows you to add maximum variety to yourtraining.

The new and improved missed session policy now allows youto make up sessions you missed in a month by the end of thenext calendar month. Example: If you miss sessions inJanuary you have until the end of February to make them up.

In 2014 and when holding the plank, keep your form absolutelyperfectly, aim for quality over quantity, add variety andconsistency for maximum results.

Train hard and all the best,

Regards

Larry CohenFounder and Director

Step into Life CamberwellPhone: 0451 052 262Email: [email protected]

January 2014, Issue 88

Local News

Step into Life Camberwell is open again after the

Christmas/New Year break. 2014 is going to be another

great year with many fun and exciting things to come, so

lets get excited and make a commitment to improving our

health and fitness.

- Show some discipline

- Have a positive attitude

- Believe in yourself

- And youll achieve greater happiness


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Comic ReliefTimetable ChangesTalk to your Trainer regularly to ensure youre completing the

best mix of training available to you to reach your goals.

Due to Step into Life Camberwells closing

dates, extra sessions will be placed on the

timetable to cover those missed sessions.

Speak to your trainer for full details

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

Park Run Victoria

2014 Food for Health Portsea TwilightTwo Bays Trail RunNeon Run in Melbourne

Merchandise

Racerback Training Top$29.95

Active Cargo Pants$59.95

Towel$10.00


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Roll onGrab a pair of rollerblades and some protective gearand find a smooth path! Many urban and suburban

areas offer great surfaces and paths for rollerblading.Its a fantastic activity for the whole family, and thefitness youve gained from training with Step into Lifewill mean you can keep up with the kids! If you dont feellike investing in a pair of rollerblades for the long term,check Google to see where you can hire a pair from toget rolling with.

Be a bikieBe a bikie but not the Harley Davidson kind! Riding abicycle is a skill that most people develop when theyre kids,but do nothing with when theyre older. A bike is a healthierand cheaper alternative to a car for when you need to head

down to the shops to buy some milk, but also a fun way toexplore parks, paths and roads that you wouldnt have timeto while being active on foot. Pack a picnic, grab a friend,and ride your bike to a picturesque place for some lunch! Forbonus points, find some hills to ride up and down and raiseyour heart rate with.

Salute the sunOn those warmer days when you know the temperature isgoing to be unbearably hot later on, rise early and stretch outwith some yoga. This energising way to start your day willensure you beat the heat while staying active! Its also agood idea to chat to your Trainer about attending an earlymorning session when available on warmer summer days sothat the heat doesnt tire you out too much at an eveningsession. Dont forget to stay hydrated too!

Game and matchSlot some cardio into your day with tennis find a friend or3, hire a tennis court and host your own Australian Open.Pack a picnic to cool off with some fresh sandwiches andicey cold drinks from an esky when youre done!

Run in the rainCool off with a run in the rain. The summer heat doesntalways make running seem like the easiest of activities,so why not check the forecast and schedule your run forout in the rain? Wed recommend taking appropriateprecautions against severe weather though use yourcommon sense and avoid running during a storm whereyou could fall victim to falling debris due to wind,lightning strikes, or flash flooding.

Training TipsYour most activesummer yet!

Summers the perfect time to get outside and make the mostof your local outdoor spaces. Whether youre in the city andsuburbs, by the beach, or in the bush, there are ampleopportunities all around you to make the most of each warmday and avoid becoming a summer sloth. You may alreadybe planning to train with your local Step into Life a few timesa week over the summer, but today were going to look atwhat you can do to get outdoors and moving in betweensessions to maximise your physical activity levels andenergise yourself.

Use your lunch breakStuck at work on those warm summer days? Dontdwell at your desk at lunch time head outside into thebig wide world! Take a stroll after youve eaten yourlunch youll find this brief bit of physical activity leavesyou feeling wonderfully refreshed and with renewedenergy to tackle the challenges of the afternoon onceyoure back in the office.


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3. Soup it upHomemade soup stacked with free vegetables is a great way

to up your daily vegetables and keep the calories down. Thiswill also help you feel full and might save you from snackingon something you shouldnt.

4. Grate itIf you dont really like veggies or are simply struggling with theamount, try grating them and adding them to mince dishes likespaghetti bolognaise. This will reduce the amount of meat youare eating and increase the vegetables, all without evennoticing.

5. Go VegoGrab yourself a vegetarian cookbook and give some recipes a

try. Not only will it increase your veggie intake it helps expandyour recipe collection.

6. Make Mega SandwichesInstead of just adding one lettuce leaf and a slice of tomato,top your sandwiches with freshly grated carrot, beetroot,cucumber, so high that its hard to close.

7. SticksChop up some sticks of celery, carrot and carrots to dip withsome homemade hummus or babaganoush to create an allveggie snack. What could be better?

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

Boost your veggieintake in 2014

Increasing your vegetable intake is a fantastic New Yearsresolution. Vegetables are high in fibre to help keep yourtummy fuller for longer and your bowels regular. They arestacked with vitamins and minerals to nourish your body,and loaded with antioxidants to help reduce cellularinflammation that damages your metabolism. Sometimesits difficult to reach your Vegetable Targets so we haveput together some ways to help you along:

1. Make breakfast omelettesAdd in lots of vegetables like mushrooms, capsicum &onion.

2. Top your toastRather than having just a spread or cheese on toast addin sliced tomato, mushrooms, capsicum or even thinlysliced roasted vegetables.


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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 $79.95you 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 your FREEMJ Plus + program(worth $120 per year) when you sign up through a Step

into 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

Prawn, baby spinach & walnut saladServes:2 Prep: 15 mins Cooking: 5 mins

Ingredients200g medium uncooked (green) prawns,peeled and deveined 2 cups rocket1 cup baby spinachSmall handful of cherry tomatoes4 small balls of bocconcini, drained, sliced2 tbsp walnuts, roughly chopped

Dressing1 tbsp olive oilJuice of half a lemon tsp Dijon mustardFreshly-ground blackpepper

Method

1. Place rocket, baby spinach, cherry tomatoes and bocconcini ina bowl.

2. Heat a grill plate to medium-high and spray with vegetable oilspray. Cook prawns for a couple of minutes until they turnpink.

3. Combine dressing in a screw-top jar and shake to mix well.4. Top leaves with cooked prawns, scatter walnuts over the top

and drizzle the dressing over the salad.

Exchanges per serve

2 0.5 1.75 0.5Nutrients per serve*Without dressing:992kJ (237 cals), 28.8g Protein, 11.8g Fat, 3.5g Saturated Fat,2.8g Carbs, 2.3g Sugars, 2.3g Fibre, 455mg Sodium

Dressing:350kJ (84 cals), 0g Protein, 9.1g Fat, 1.3g Saturated Fat,0.3g Carbs, 0.3g Sugars, 0g Fibre, 0.4mg SodiumFibre, 0.4mg Sodium


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Catherine and Garry from Step into Life Albury got tropicalon their Hawaiian Honeymoon in November.

Heather had no trouble heading up and down the Great Wall ofChina after her training at Step into Life Forest Lake

Cathy from Step into Life Newcastle was thrilled to betackling one of her big goals in Tasmania!

The Fulham Gardens crew are all smiles after a huge enduritsession. Great work, team!


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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.

fresh air newsletter - january 2014

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