step into life keysborough newsletter #98 - april 2013

7/28/2019 Step Into Life Keysborough Newsletter #98 - April 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 a

journey 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 fitness 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]

April 2013, Issue 79

Timetable ChangesThis is our super exciting brand new timetable! Look at allthose new session times! (It has to be so small becausetheres just too much to fit into this space!) This will be in

place as of Monday the 8th of April.

There is a TONNE of stuff going on around Keysieeveryone! Get your diaries/calenders/phones/emails

SYNCED coz theres going to be an informationoverload.

First date to note: Saturday July 13th

. Get your party shoesready because we have booked our next annual Keysie

Ball! Yay! Price per ticket will remain around the same soplease start to budget around $80 for this.

Step into Life KeysboroughPhone: 0423 852 262Email: [email protected]

So please take note to thechanges, print out a

timetable for the fridge to

keep the confusionment toa minimum

Mr Happy is ... happy!

Local News
mailto:[email protected]:[email protected]:[email protected]


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Training ClubAchieving your goals at Step into Life

Comic Relief

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 nextTraining Club milestone?

Goal setting is a key element togaining fitness, weight loss andimproved health benefits. At all Stepinto Life sessions we add trainingpoints to your training club tally (youcan see your total on your fortnightly

performance report).Points gained are a measure of yourcommitment to your training.

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

Awards achieved in -50 pointsDavid HeathStefanie CassidyBelinda Di Pietro

Krystal HuynhJanay Ruatara

New Members

Welcome!Veena Athmaram

Welcome Back!Sharon Henderson


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Member BirthdaysHappy Birthday!

1st Aaron Edwards1

st Monica Homans

6thSharleen DCruze

7th Daryl Edwards8

th James Berry

12th Brad Woodford

15th

Linda Hill18th Antonella Grech18

th Krystal Huynh

19th Angela McCrory

19th Angela Hatzis20th Nicole Lee

20th Simone McKenzie

20th Zera Raman

24th Gill Grigg27

th Chris McArdle

Member ProfileShane McKenzie

QuestionsWhere were you born?

South East Private Hospital - Noble Park

What is your current profession?Plumber

What sports have you been involved with during yourlife/best achievement?A whole bunch growing up, including Basketball, Football,Tennis, Baseball and Golf. Been lucky enough to have wonsome grand finals along the way too!

What is your favourite Step into Life session?Monday night cardiomax

What is your favourite naughty treat when your trainersarent looking?Probably more then I should, but a cheeky beer or two

never goes astray...

What are your top 3 goals you would like to achieve?1. Ideal weight2. Half Marathon3. Clean Eating

What goals have you achieved at Step into Life so far?Oxfam 100km walk was ridiculous but got through that!!!

Also smashing the 20min barrier on the 4km fitness testwas a pretty good moment!

Shane-o has been amember of Step into

Life Keysboroughsince

10th

October 2011

Members of themonth receive a

Step into Life $25anystore giftcard

Events Whats next?FUN RUNS CHALLENGES SOCIAL EVENTS

Saturday April 20th5km @ 7.30pm

Running PackageBegins April 21stSundays 7:30am

The AnnualKeysborough

Ball! Rock & SwingTheme, July 13

th2013

Rock & swing dancinglessons for ballattendees begin

Wednesday nights. Cost

is $10 per lesson,current Keysboroughmembers payment iscovered by Aaron &

Jess.

The KeysboroughCompetition, Nov 2013

5 eventsTeams of 6-8 members

Competing in funobstacle courses &

relays to challenge eachother & work with yourteam to do their best!

29th

June 2013Keysboroughs Fun Run

16km & 21km Runs

May 11th

50km walk

21st July 20135km walk/run

10km runHalf Marathon

September 2013

August 20135km walk/run, 10km run, 15km run

October 2013

Dingley Dozen(Braeside Park)

September 20136km & 12km Run


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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 than

just 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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Local News (cont...)Next date: Sunday 7

tof April. Well be at Autumn Fest!

Bring yourself, friends & family to try out our mini challenges! Theyll take youaround 7-10 mins to complete & we will time you (or you & a friend) to see how

you go. Theres beginner, intermediate, advanced & commando stages sosomething for everyone. Each challenge will run in between the times shown

below so get there before 2pm if you want to do all 3.Theres prizes!!!

Next dates to note: 15t

20t

ofApril. Time to get your buddiesexcited because its BRING A

BUDDY WEEK! A whole week todo as many sessions as they can!

Which buddy do you want toboxkick?

Andy & Shane are thinking ...

hmmmmmm

Next date: Saturday the 11t of May. Go the Extra Mile.Jess is walking 50km to raise money for Youth Suicide. (And if anyone else isinterested its not too late to sign up!) Walking from Jells Park to Ferny Creek

Reserve aiming forunder 10 hours & if youd like to donate please head tohttp://www.gotheextramile.com.au/Vic/donate.asp& youll just need to select her name.

Another way you can help is as support crew on the day which would beawesome too!

First session is Monday the 8th

from 7-9pm, then Sundaymornings starting April 21

st!

See your trainers for more infoor a sign up sheet.

Sometimes what we are

looking for is at the end of ourcomfort zone...

Hows the

serenity?!
http://www.gotheextramile.com.au/Vic/donate.asphttp://www.gotheextramile.com.au/Vic/donate.asphttp://www.gotheextramile.com.au/Vic/donate.asp


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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 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 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 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 keysborough newsletter #98 - april 2013

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