Step Into Life Keysborough July 2013 Newsletter

7/28/2019 Step Into Life Keysborough July 2013 Newsletter

1/9

Directors DeskA good deed for life

Hello Members, family and friends,

In 1995, when Step into Life commenced in Hodgsons Reserve inBentleigh, one of the first members was a lady called Anne andshe had a friend who was overweight, had high blood pressureand diabetes, prone to ill health and was generally not a veryhappy person. During a cardiomax endurance session (roadroute), Anne mentioned her friend to me in between breaths andtalked about how if she could just get her down to a session and

moving, she would love it and her health would improve. Annepersisted and low and behold one Saturday morning at the8:00am session, Anne came along with her friend Rebecca.Rebecca was as Anne described her, very overweight and unfitand she managed just 2 laps of walking around the field. She hadto 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 Iencouraged her to continue.

We sorted out her clothes to get rid of the chaffing, she boughtsome good shoes to get rid of the shin splints and before long shewas doing 4 laps of the field. In just 4 months Rebecca lost 4%body fat, her bmi dropped and she dropped one dress size but thenumber on the scale only changed minimally. Rebecca said she

was sleeping better and her food choices had improved due to herfeeling of guilt around eating badly when you had paid herexercise dues. Over a 4 year period that I trained Anne andRebecca they encouraged and motivated each other to achievetheir next Training Club milestone. Over the time Rebecca lostover 40 kilos, she decreased her diabetes medication and wastaken off the blood pressure medication completely. She neverlost that eye of the tiger and her new self-confidence was justamazing. Anne had performed a good deed for life.

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

We are continuing our $49 unlimited training offer for 30 days thismonth so you can encourage your friends and family to get active

and enjoy the benefits of a healthy new lifestyle with you today!

Healthy Regards,

Larry Cohen, [email protected]

July 2013, Issue 82

Timetable ChangesWhile we are working hard at our annual Step Into LifeConference our super trainers Mok, Matt & Neb will be

keeping you moving! The only timetable changes are thatthe Thursday morning 7.15am powerflex will not go ahead

otherwise it is business as usual!

Train hard while we are gone when we come backwe are gonna be fired up!!!

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


2/9

Comic Relief

Merchandise

VenturePulloverLadies$50.00

Blitz PoloLadies$44.00

Clearance:Cotton

(Stretchy)Knee-Length

Shorts$28.50

Local News

Represent Keysie LOUD & PROUD! Entries are open now getyour name down & run a tough course to raise money for mentalhealth.

We are super excited to be working with the organisers of our localRelay for Life event on October 12/13th& cant wait to make adifference with all of you as it is an event that hits close to home forus & many others we are sure as we will be raising money for theCancer Council. Let us know if you can come down even for a littlewhile to walk a few laps of Ross Reserve team details will beavailable soon. Put the dates in your diary!

How is everyone going along with their Winter Warmer

Challenge?! Were into Week 4! If you have no idea what this is... check you emails! And talk to your trainer Its not too late

to kick some bad habits in time for Summer!

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

FUN RUNS CHALLENGES SOCIAL EVENTS

The AnnualKeysborough

Ball! Rock & SwingTheme, August 17

th

2013Rock & swing dancing

lessons for ball

attendees (&family/friends) beginWednesday nights

STARTING THE 22NDOF MAY. Cost is $15

per lesson

August 18th 20135, 10, 21, 42 km

Running PackageBegins August

Wednesdays 7:15pm

25th

August 20135km, 10km & 15km

October 2013

The KeysboroughCompetition, Nov 2013

5 eventsTeams of 6-8 members

Competing in fun obstaclecourses & relays to

challenge each other &work with your team to do

their best!Dingley Dozen(Braeside Park)

22nd September 20136km & 12km Run

September PackageSaturdays 6am

2014Keep alert for early

bird registration

The start to Keysies10th Year Anniversary

is in January!

This wouldmake you

thinktwice!!!


3/9

New MembersWelcome!Di Saldanha

Barb Kenwright

Member BirthdaysHappy Birthday!

1st Sue Summons2nd Andy Le

2nd - Hector Carballido5

th Celestine Pau

7th Sive Huynh8th Helen Radisic

12th Deb Thompson

15th Linda Hunt

19th Stefanie Cassidy

26th Nicole Mejias28

th Zofia Oktaba

29th Mohan Vallipuram

31st Robert Formoso

Member ProfileWho is?

QuestionsWhere were you born?I was born in Monash Hospital here in Melbourne!

What is your current profession?I work at JB Hi-Fi but am currently studying at uni tobecome a Social Worker.

What sports have you been involved withduring your life/best achievement?

Always grew up with soccer, but never played for a club,just school stuff and indoor games here and there, but my

main sport at the moment is ROLLER DERBY!!What is your favourite Step into Life session?

My favourite session has to be kickboxing :D It's fun.

What is your favourite naughty treat whenyour trainers arent looking?Oh gosh there are too many.... I'd probably have to saymuffins or those delicious lemons slices... mmmmm.

What are your top 3 goals you would like toachieve?1. Lose weight2. Be able to run 5km non stop3. Do Tough Mudder..maybe

What goals have you achieved at Step intoLife so far?Joining Step into Life has really improved my fitness andoverall self esteem.The other goal would be doing bootcamps! As much asthey are tiring and COLD, they are really fun and I'm happyto say I've done 4 of them and will definitely do more!

Training ClubAchieving your goals at Step into Life

How close are you to your next Training Club milestone?

Goal setting is a key element to gaining fitness, weightloss and improved health benefits. At all Step into Lifesessions we add Training Points to your Training Clubtally (you can see your total on your fortnightlyperformance report).

Points gained are a measure of your commitment to yourtraining.

Ask your Trainer to help you set some time lines for yourgoals.

Awards achieved in -200 points

Andy LeKrystal Huynh500 pointsNigel Michael1000 pointsKevin Phoa3000 pointsBen Holian

Yas has been amember at Step

Into LifeKeysborough

since February2012


4/9

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.


5/9

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.


6/9

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


7/9

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!


8/9

Krystal Huynh

First Session 5th February 2013

Total # of Sessions 57

Fitness Tests 1

Achievit Packages - 1

Andy Le

First Session 7th January 2013


Fitness Tests 2

Nigel Michael



Fitness Tests 6

Kevin Phoa

First Session 5h May 2011


Fitness Tests 3

Bootcamps/endurits 48

(8-Teasers 8-Recruits 12-Marines

13-Navy Seals 7- Commandos)

2011 Keysie Competition

2012 De Castella Fun Run

2012 Biggest Loser 3rd Place

Ben Holian



Fitness Tests 16

Achievit Packages - 3

Bootcamps/endurits 85

Bootcamp King!

(13-Teasers 17-Recruits 22-Marines

22-Navy Seals 11- Commandos)

2009, 2010, 2011 & 2012 Keysie Competition

2009, 2010 & 2010 Mini Olympics

2011 De Castella Fun Run

2011 Member of the Year


9/9

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/

Date post:	03-Apr-2018
Category:	Documents
Upload:	aaron-edwards
View:	216 times
Download:	0 times

Step Into Life Keysborough July 2013 Newsletter

Documents