step into life turramurra fresh air november 2013

8/14/2019 Step into Life Turramurra Fresh Air November 2013

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Directors DeskTraining Programs

Dear members, family and friends,

As you all know every Step into Life Franchise offers 7 GroupOutdoor Personal Training programs. Three times per year,the Step into Life training program ideas factory rolls out newtraining programs to all Franchises in Australia and NewZealand to ensure our members stay challenged andmotivated!

Step into Life Trainers then attend training sessions calledGOPT roll out sessions to practice these new trainingprograms, before they use them to provide more fun andpunishing training to all members. 15 exciting new trainingprograms were recently rolled out so keep an eye out for thesetough new sessions at your local Franchise and enjoy!

In October, I had the pleasure of spending three days with ourNew Zealand Franchisees and watching a very tough, highenergy, cardiomax session delivered by Nanci from Step intoLife Botany in Auckland. Wow, those Kiwis sure train hard! Ican see some cross-Tasman Step into Life venue rivalryhappening in the near future. Keep up the amazing work,Botany!

Over the last few months all Step into Life Franchises havebeen migrating to a new Customer Management System, andthis process will be completed by December 2, 2013. This newCMS will provide Step into Life with the ability to providemembers with a whole new streamlined and exciting range oftraining reports, comparisons and progress statistics which weare all very excited about as we know this will only motivateyou even further on your health and fitness journey with us.

Communication with your Trainer about the type of training youdo is vital in continuing to achieve your goals. Changing upyour programs and the focus of your training every few months

is a very good idea so your mind and body does not get stuckin a routine. A refresh of your training program will do wondersin keeping you motivated in your workouts.

Train hard and enjoy,

Regards,

Larry Cohen,Director

Feedback welcome to [email protected]

Step into Life TurramurraPhone: 0421-620-894Email: [email protected]

November 2013, Issue 86

Local NewsXmas Party!!!

Comic Relief


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New MembersWelcome!Kai Jones Tina KellickJulie Gallasch Keran ElgieEmily Burnett Emma WarrenZena Boakes Roslyn BennettKatie Boustred Adriana YuenJanelle Lewis Wendy Spencer

Member BirthdaysHappy Birthday!Angela Henry (2nd) Bronwyn Eley (8th)Jane Simpson (14th) Jenny Williams (15th)Carol Thurling (16th) Kat Goodyer (20h)Alison Warren (23rd)

Member ProfileWho is Susie Lawson?

QuestionsWhere were you born?

Sydney - King George V

What is your current profession?CEO of a small, boutique but diverse firm called theLawson Family.

What sports have you been involved with duringyour life/best achievement?Swimming, Netball, Tennis. In 2000, 2008 and 2012I successfully competed in Team America in theWorld Famous Fringe Olympics. Specialty sport isthe gumboot throw and egg and spoon race.

What is your favourite Step into Life session?The clap, oh you mean what class, not which bitright? Okay, ToneUp.

What is your favourite naughty treat when yourtrainers arent looking?To be honest I can't think of one, other than wine ofcourse! Maybe salty chips.

What are your top 3 goals you would like toachieve?Catch a big fish, raise three children to thank meone day, and live to tell the tale!

What goals have you achieved at Step into Lifeso far?

Attended three times in one week once! Canactually do a few real push ups now thanksRosemary! Learning to count and exercise at thesame time is a bi ie too.

Training ClubAchieving your goals at Step into Life

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 (totals available on your fortnightlyprogress report).

Points gained are a measure of yourcommitment to your training.

How close are you to your next TrainingClub milestone?

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


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SquatSquats are notorious for giving a good workout to yourgluteus maximus, hamstrings and quadriceps (more

commonly known as legs and butt!). If youre a runner,squats are also a fantastic strengthening exercise to add into your routine. Standing up, bend your legs at the kneesand hips, lowering your torso between your legs. Lean yourtorso forward to maintain balance, then come up again. Ifyoure trying the squat jump variation where you jumpexplosively upwards as you rise from the squat, be verycareful in ensuring that you land correctly (softly on your toesso as not to jar your knees), as you risk serious injuryotherwise.

PlankWalk the plank! The plank is a phenomenal exercise for your

core its one of the best and toughest bodyweightexercises for this part of your body. Simply lay on yourstomach to begin, then lift your body by keeping your toesand forearms on the ground and hold! The plank isextremely versatile, with seemingly endless variations. For amore difficult plank, try a side plank (Laying on your side in astraight line, lift your hips off the floor resting on your forearm

switch sides after 30 seconds or so) or a plank with legraises (get in the basic plank position on your forearms,brace your core and lift one foot off the floor hold for 60-90seconds, then swap legs).

Sit-upAnother classic, the sit-up will put your abdomen and hipflexors through their paces. Begin by lying with your back onthe floor, typically with your knees bent in an attempt toreduce stress on the back muscles and spine. Elevate bothyour upper and lower vertebrae from the floor untileverything superior to your buttocks is not touching theground. Lower yourself back down in a controlled manner.Congratulations, youve just completed a sit-up! Repeat andrejoice as your abs grow stronger.

Carefully inserting these bodyweight exercises in toyour exercise routine will have you fighting fit in notime! Step into Life strongly recommends that if you arenew to exercise or have not done these exercisespreviously, you should seek the advice of your qualifiedStep into Life Personal Trainer to walk you through themat a level to suit your current fitness abilities.

Training TipsTop 5: BodyweightExercisesForget the instant abs promised by infomercial gadgets,the weight-loss body wraps, and any other exercise fadpopping up in those online banner ads bodyweightexercises are a simple and effective way to improve yourstrength, flexibility and balance. Its no secret that throughconsistent training, these functional exercises are key tobuilding fitness. Bodyweight exercises are brilliantly

convenient in that they require no extra weights, machineryor equipment to execute they can be completed in thepark, the comfort of your own lounge room, or even a hotelroom. Lets take a look at 5 bodyweight exercises that youlloften encounter at a Step into Life session moves popularfor their simplicity but ability to give your body an efficientwork out!

Push-up (also known as a press-up)A classic for working your chest, triceps and shoulders, itsnot hard to see why the humble push-up is a staple move atmany of our sessions! Lay flat with your chest down andback up to begin. Raise and lower your body using yourarms while your back remains straight and toes remain onthe ground. Too easy? Make it harder by placing your legsat an incline to give your upper body more weight to work onsupporting! Still too easy? Now youre just showing off! Justkidding perform this move with both of your handspositioned more widely apart to isolate your outer chest andinner back muscles. Alternately, position your hands with aclose and narrow grip to work your inner chest and tricepsmore effectively.BurpeeThe burpee may not be the easiest of moves, but itsdefinitely one of the most effective. This compound exercisewill challenge your legs, abdomen and shoulders as youmove through it. From a standing position, drop to a squatwith your hands on the floor (count 1), then thrust your legsback to assume push-up position (count 2), before returningto a squat (count 3), then back up to standing position(count 4). If youre feeling adventurous, the military 8-countversion adds a push-up after count 2, and a star jump (ortuck jump) after count 4.


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To reduce stress avoid shopping when stores arecrowded.

Leave the kids at home to avoid their pester power.

Carry a basket for small shops, then there is a limit onhow much you can buy.

Choose a good trolley for big shops. Wrestling with adodgy trolley can leave you frustrated and in need of aquick food fix.

Shop for fresh produce first and grab a couple ofsalads.

Simply avoid the confectionary aisle if you know youllcome out of it with high-calorie items in your trolley.

Ask for help to find items rather than wander intotemptation.

Choose a confectionary-free checkout or when at thecheckout, keep your eyes away from the goodies.

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

SupermarketShopping TipsPrepare yourself the right way for supermarketshopping and youll come home with a healthyhamper. Here are some tips to ensure asuccessful shop.

Plan your meals so you know what ingredients toadd to the list.

Check your fridge and pantry to see what suppliesyou need.

Develop a routine, whether its small regular shopsor larger less frequent shops. Consistency helpsmaintain your healthy eating pattern.

Make a shopping list and stick to it to avoid impulsebuying.

Learn your supermarket layout so you know whereto find things.

Organise your shopping list to coordinate with thestore layout.

Dont shop when you are hungry, stressed, bored orrushed.

Eat something before you shop or eat a healthysnack in-store.


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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

Smoked Salmon WrapsServes: 2 Prep: 15 mins Cooking: 30 mins

Ingredients 100g smoked salmon 2 tortilla wraps 35ml light sour cream 1 tablespoon chopped fresh herbs (eg. Parsley, dill,

chives, basil) 1 tomato sliced !avocado sliced

25g salad leaves Salt and pepper

Method

1. Combine herbs, sour cream. Lay bread on flat surfaceand spread sour cream mix.

2. Top with smoked salmon then layer with tomato,avocado and salad leaves.

3. Tightly roll up wrap into a serve sliced in half, plain ortoasted

Exchanges per serve

1 0.5 1 1 0

Nutrients per serve

945kJ (225cals),15gProtein, 13gFat, 4.3gSaturated Fat,10.3gCarbs, 3.1gSugars, 3.2gFibre, 797mgSodium

Source:Modified from www.tassal.com.au


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What better way to celebrate climbing Diamond Head Craterin Hawaiithan a tricep dip! After all, climbing doesnt toneup the arms! Great work Rebecca Codd from Step into Life

Fulham Gardens in SA!

Talk about commitment, Step into Life Caroline Springstrainer is 36 weeks pregnant with pelvic injury and still

training way to go!

Sleeping or situps?! After that barbell workout, cake is welldeserved Step into Life West Pennant Hills membersmade a cake for their trainer awwww, Happy Birthday!

Are we seeing Double?

Behold the ultimate in outdoor architecture, Jess from Stepinto Life Keysborough (above) in Rome at the mighty

Colosseum, and Alec Ring from Step into Life Myaree inWA, feeling on top of the world on Sarangkot Hill, Pohkara,

Nepal


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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.

step into life turramurra fresh air november 2013

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