Step into Life Berwick

Phone: 0402076913 Email: berwick@stepintolife.com

August 2012, Issue 71

Special Edition Step into Life MOVIE CLUB

Congratulations!
Step into Life Labrador Member Jill Roe from Qld has achieved 4000 training club points!

Dear Members, family and friends I hope you are all super fit! The Step into Life national member benefits program just gets stronger and stronger! It gives me great pleasure to launch the Step into Life Movie Club. Going to the movies is a great way to relax and unwind particularly after a hard training week. Step into Life members will now be able to purchase discount movie tickets from their Step into Life franchise, for all the major movie suppliers nationally. Members can buy tickets for adults, kids and students. Plan your school holidays to include movies for the kids or purchase discount tickets for your school, fund raising, kids parties, social club or treat yourself to gold class. Every Step into Life franchise will have an order form and details so enjoy the movies - but not too much popcorn! On July 27 to 29 the annual Step into Life conference was th held at the Radisson Resort, Gold Coast. This was the 15 conference that has been held since the company began 17 years ago and wow it was one of the best. I would like to extend kudos and accolades to all of our award winners. A special congratulations to the Franchise of the Year award winner, Charlie Degabriele of Step into Life St Kilda. Charlie you are a credit to the Step into Life brand and we wish you every continued success. Well done to the loyal Step into Life St Kilda members. Spring is fast approaching, so train hard and have fun and enjoy doing it outdoors. Regards Larry Cohen Director
step@stepintolife.com.au
th th

Well done Jill.

7 Steps to form a Habit

Congratulations!
To all who stayed committed to their training through winter and completed all the weekly challenges over the last 7 weeks! You will by now have established a sensible routine of additional exercise and wellbeing Please send through all your result by the 18/8/12 so they can be tallied up and put into the draw!!!!
The draw of the mystery prizes will take place on Monday 1st September, 2012.

Franchise of the Year State Winners

Charlie Degabriele, Step into Life St Kilda, VIC Craig Hayne, Step into Life West Pennant Hills, NSW Jenny Bryce, Step into Life Lockyer Valley, QLD Marnie Cook, Step into Life Canning Vale, WA

Step into Life Annual Conference 2012 Franchise Awards

Most Improved State Winners
Sarah Rees, Step into Life Wodonga, VIC Liz Rees, Step into Life Southern Highlands, NSW Ian Verrico, Step into Life Labrador, QLD Rebecca Murphy, Step into Life Myaree, WA Jeremy Cristarella, Step into Life Northgate, SA

Shannon Barry, Step into Life West Lakes, SA Kristi Sparkman, Step into Life Golden Grove, SA

Franchise of the Year National Winner

Charlie Degabriele, Step into Life St Kilda, VIC

Most Improved National Winners

Sarah Rees, Step into Life Wodonga, VIC and Jeremy Cristarella, Step into Life Northgate, SA

Rookie of the Year State Winners

Matt Cusack, Step into Life Craigieburn, VIC Garth Montgomery, Step into Life Surry Hills, NSW Kerri Tolhurst, Step into Life Ipswich Central, QLD Daniel Amato, Step into Life Bassendean, WA Louise Brown, Step into Life Aberfoyle Park, SA

"I am so ecstatic and surprised to have won this award, its a great feeling." " I really must thank Sandra, she takes a lot of the credit for this award. I couldn't have done it without her.

Rookie of the Year National Winner

Daniel Amato, Step into Life Bassendean, WA

Leadership and outstanding service awards

Lisa Newman-Morris, Step into Life Chelsea, VIC Jenny Bryce, Step into Life Lockyer Valley, QLD Debbie Saywell and Sue Rochford, Step into Life Glenmore Park, NSW

Timetable Changes / News

This timetable will take effect on the 1st of September. All

Comic Relief ha ha ha

sessions for the month of September

will become sessions. So please make sure you purchase your coreballs before then!!!

Merchandise Stay warm while training outdoors Cotton Training Club

Special! Only $10.00 each

Womens Dri Gear Venture Pullover $49.99

NEW Shoulder Sling Bag $35.00

Go to www.stepintolife.com/treat-yourself.php to view more great specials!

Local News

Training Club
Achieving 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, weight loss and improved health benefits. At all Step into Life sessions we add training points to your training club tally (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training.

& HAVE ARRIVED!!!!

These programs begin September the 1st
The empowering outdoor cardio and strength session combining boxing, kicking and self-defence techniques. Punch, kick and jab your way through a fun and highly motivating session that will calorie burn, build strength and leave you with a healthy sense of achievement no previous experience required.

Ask your Trainer to help you set some time lines for your goals. Awards achieved in 50 points Ron Boode 200 points Karen Barnes, Mathew Weijer, Malcolm Freeman, Blaire Crofts

New Members
Welcome! Katherine Hodgens, Alison Hodgens, Mali Wijetunga, Joanna Soltys, Chantelle Soltys, Emily Vanderwert, Fiona Young, Michelle Chiang & Amanda Churchill.

The ultimate session to improve your core strength, posture and muscle balance. A fit ball used outdoors and combined with dumbbells and cross training, makes this a fun and exhilarating workout guaranteed to raise a sweat no previous experience required.

Member Birthdays
Happy Birthday! August 3rd - Amanda Churchill August 5th - Stephanie Salinas August 21st - Sharon Harris

Member Profile
Who is?

Questions
Where were you born?
London, UK

Malcolm Freeman
Malcolm has been a member since March 2012

What is your current profession?

Risk Management Consultant

What sports have you been involved with during your life/best achievement?
Football and Cricket

What is your favourite Step into Life session?

ALL SESSIONS!!!

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

What is your favourite naughty treat when your trainers arent looking?
A cold beer!

What are your top 3 goals you would like to achieve?

To run 10kms!

What goals have you achieved at Step into Life so far? End of Winter Dinner!!!
Friday the 31st of August at 6:30pm A get together to celebrate our achievements & dedication to training through winter.

I am running 4kms every week.

10% OFF!! Restaurant Dinning! for Step into Life Berwick Members!
81 High Street Berwick VIC 3806 PH: 9768 9555

Johns Corner
Monthly training tips!
TAPER FOR ENDURANCE ATHLETES As a lot of Step into Life members prepare for their latest fun run races across the country, I thought I would include some information on the art of tapering before an event. John Hawley Director of the High Performance Laboratory Sports Science Institute of South Africa "I give notice to members of my team that within a week or so of an international contest, I shall be using the 'rest principle' very much more than the 'train hard' principle. My experience as coach has convinced me of the great importance of the 'rest principle' in making peak performances." Forbes Carlile, legendary Australian swim coach "I seldom run hard in training leading up to a big race. There is little point in leaving my best work on the training track." John Walker, first man to run under 3:50 for the mile Competitive endurance athletes often focus on optimizing performance at just one or two major events during an entire season. They usually "taper" or drastically reduce the volume of their training preceding such important meets. Indeed, it is now widely accepted that a properly designed taper should be an integral part of any endurance athlete's preparation for a major competitive effort (for review, see Houmard and Johns, 1994). Most athletes look forward to a taper as a break from the rigors of intense training. On the other hand, many coaches approach the taper period with some trepidation, as they try to hit the right balance of training and recovery. During a taper, several variables can be manipulated in an attempt to maximize performance. These include the frequency, duration, and intensity of training sessions, and the duration of the whole taper period. So far there has been no systematic study of any of these variables; but from the existing research, some factors emerge as being important to a successful taper. First, the training volume is reduced in an incremental or stepwise fashion for 10-14 days, so that in the 2-3 days immediately before a major competition it is almost zero. Although tapers as long as six weeks have been examined, such extended tapers at best only maintain performance, rather than improve it.

Second, training intensity should be maintained, or even slightly increased. Such intense training is probably necessary to preserve some of the training-associated adaptations that may be lost with the marked reduction in training volume. Results from a well-known study of competitive cross-country runners training approximately 80 km/week revealed that these subjects improved their performances more when they followed a low-volume, highintensity taper for 7 days compared to a low-volume (30 km/week) low-intensity taper or no running at all (Shepley et al., 1992). Of interest was that the low-volume, high-intensity taper (which consisted of between 3-5 x 500 meter repetitions in 70-75 seconds with 6-7 minutes recovery between runs) resulted in a total weekly running volume of less than 10 km! The final characteristic of a successful taper relates to the frequency of training sessions: the athlete should reduce the total number of sessions by no more than 30% (Houmard and Johns 1994). Any further reduction may result in a decrement in performance, because the athlete may lose the "feel" for the activity. Swimmers in particular often voice this complaint if they are forced to miss pool sessions for more than several days. My impression is that most endurance athletes, particularly long-distance runners and cyclists, do not taper sufficiently prior to competitions. These athletes fear that one- or twoweek reduction in their training schedule will result in a drastic loss of fitness, and ultimately, an inferior performance to that they would have achieved if they had trained hard right up to the event. But the published evidence indicates that most well-trained individuals can expect a performance improvement of up to 3% above their seasonal best time following a taper. Modelling effects of the taper Several sports scientists, most notably Eric Banister and colleagues, have developed complex mathematical models to try to predict the effects of training on performance. They assume that the intensity and duration of a training bout have a reproducible effect on an athlete's state of fitness (which enhances performance) and fatigue (which reduces performance). They also assume that the fitness resulting from a given bout decays at a slower rate than the fatigue. It follows that the athlete will get the most benefit from a given bout sometime after the bout, when fatigue has mostly decayed away but some fitness is still present. Hence the need to taper.

Continues next page

Johns corner continued According to these models, any training done in the last 1214 days before a major competition has a negative effect on subsequent performance (see for example, Morton, 1997). Imagine telling an athlete not to train at all in the 12-14 days before a major event! It would take a brave coach and a faithful athlete to implement such a strategy. I think more work needs to be done on these models before athletes can use them. The idea of losing "feel" has to be included, for example. Maybe fatigue also decays faster when the bouts are shorter, which would explain why such bouts seem to be beneficial in the taper (Hopkins, 1993). Until more research is done, the taper will continue to be a blend of science and art.
References Hawley, J.A. and Burke, L.M. (1998). Peak Performance: Training and Nutritional Strategies for Sport. Sydney: Allen and Unwin. Hopkins, W.G. (1993). New guidelines for hard training. New Zealand Coach, 2, 16-20. Houmard, J.A. and Johns, A. (1994). Effects of taper on swim performance. Practical implications. Sports Medicine, 17, 224-232. Morton, R.H. (1997). Modeling training and overtraining. Journal of Sports Sciences, 15, 335-340. Shepley, B., MacDougall, J.D., Cipriano, N., Sutton, J.R., Tarnopolsky, M.A., Coates, G. (1992). Physiological effects of tapering in highly trained athletes. Journal of Applied Physiology 72, 706-711.

Its known that there is no cure for a cold, and over-thecounter drugs can make you feel relief for a temporary period of time. The common cold is pretty common, but it doesnt have to make you feel miserable. Cold remedies and tips for this winter: Shake it: Think fluids from drinking lots of water or even a nice fruit and vegie shake. Juice concoctions can include ginger, Echinacea and similar ingredients to power you up and make you feel better. Winter Warmers: Warm up with a hearty soup or even a mixture of lemon, ginger and honey. This is sure to warm you up and get you set for a warm blanket and some bed rest. Olive Leaf Extract: Used traditionally to help relieve fevers. It has powerful antioxidants and is known to strengthen the bodys immune system. Some users swear by it as a cold preventative measure or to help shorten your cold period. Gargle: Salt water gargling moistens a sore throat and brings relief. Add spoon salt to a glass of warm water and gargle. This medieval remedy is a bacteria fighter and helps flush out all the nasties. Garlic: Many cultures use garlic as a remedy for the common cold. It could be in chicken soup or just eating garlic on its own. Garlic has allicin, which has antifungal and antibacterial properties. Echinacea: There are mixed reviews about the use of this herb to cure a cold, however it is still used in many households. Placebo or a real cure, if it makes you feel better it works. Ginger: Another common remedy used in households for the common cold is ginger. Chinese medicine and Ayurveda use ginger to treat coughs and cold. Ginger added in hot tea also relieves cold in many cases. Be careful with the consumption of ginger root however, because excessive eating may cause heart burn and indigestion. Several other methods to beat the cold this winter are consuming elderberry, astragalus, and inhaling eucalyptus steam. Beat the cold naturally and before you know it youll be back in training.

Health & Fitness

Natural remedies to keep out the cold

Planning your restaurant meal

With a little planning, restaurant meals need not be a large stumbling block in your diet. Here are some tips to build your own list of restaurant rules. Tick the ones you might like to try. Before You Go If you can, choose a restaurant that will accommodate your needs. Have a snack to avoid feeling ravenous when you arrive. Drink water on the way to fill your stomach. When you arrive Ask for a jug of water and glasses for everyone. Avoid ordering bread for nibbles or have it removed from the table. Drinking Sometimes, it can be wiser to abstain from alcohol. Heres how to do it: Drink lots of water before or when you first arrive at the restaurant. Be prepared to say No thanks! to a pre-dinner drink offer. Ordering food Study the menu carefully and ask questions. How is the food prepared? Will the chef make modifications for you? If you order a starter, make it a low-fat soup or salad. Choose an entre or portion size serve for your main meal. When eating Eat slowly, take youre time and youll feel fuller on fewer calories. You dont have to clean your plate. Its better to go in the waste than around your waist! After eating If you tend to pick at your plate, have it removed immediately. Take your toothpaste and brush and clean your teeth after your main course. Youll be less inclined to have sweets. If you have dessert, ask for fruit.
Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete metabolically matched diet plan, report & program. For only $49.95 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 your FREE MJ Plus + program (worth $120 per year) when you sign up through a Step into Life trainer for the duration of your membership, and receive: 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.

Healthy Recipe
At Last - Guilt Free Eating!

Referrals
Refer a friend and well give you anything you want!
At Step into Life we value your patronage and the people you refer to us.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has eftpos facilities.

Passion fruit delicious

Serves: 4 Prep: 10mins
Ingredients

Cooking: 15mins

20g reduced fat table spread, melted 60g (1/4 cup) castor sugar 2 x 50g eggs, separated Zest and juice of 1 large orange 80ml (1/3 cup) passionfruit pulp 185ml (3/4 cup) skim milk 2 tbsp plain flour 2 tbsp self-raising flour Icing sugar, to dust (optional)

Method Preheat oven to 170 C (fan-forced). Spray 4 x 250ml (1cup) ovenproof ramekins or dishes with cooking spray. Put spread, sugar, egg yolks, orange zest, orange juice, passion fruit pulp and milk in a large bowl. Whisk until well combined. Sift flours over and mix until just combined. Using electric beaters, whisk egg whites until soft peaks form. Add to passion fruit mixture and fold in until just combined. Pour mixture into ramekins and place in an ovenproof dish. Pour boiling water into dish to come halfway up sides. Bake for 10-12 minutes or until puddings are light and golden and just firm on the top. Dust with icing sugar, if you like, to serve.
o

http://www.stepintolife.com/tell-a-friend.php

MJ Nutrition Matt ONeill www.MetabolicJumpstart.com

Exchanges per serve

0.25 0.25

0.5 1.25

Nutrients per serve 758kj (180cals), 6.2g Protein, 4.3g Fat, 1.0g Saturated Fat, 28.1g Carbs, 20.1g Sugars, 3.2g Fibre, 93mg Sodium
Source: Diabetic living

Step into Life Glenhaven, NSW at the Tough Bloke challenge

Member Natalie Moore (left) from Step into Life Prahran, VIC has been awarded $1000 for referring a future franchisee who will be running SIL Point Cook.

Step into Life Edgewater, WA endurit session on the beach Step into Life Brighton, VIC member Keith Van Eede, proudly wearing his SIL t-shirt at the Eiffel Tower in Paris.

Berwick's

50
Training Club Points!! Great work!
Ron Boode

Matthew Weijer

200
Training Club Points!

Blaire Crofts

Karen Barens

Malcolm Freeman

Become a Trainer
Get qualified

Take a Franchise Tour

Tour Dates
If you would like to find out more about becoming a Step into Life Franchisee why not attend one of our obligation free Franchise Tours. Call 1300 134 136 to book a seat (limited seats available).

NSW Step into Life has a fantastic opportunity for you to become a qualified Personal Trainer. We are inviting Step into Life members that would like to learn about becoming a Personal Trainer to contact our state offices. We will tell you how easy it is for you to become a qualified Personal Trainer. Every member that decides to go ahead with a Personal Trainer qualification will have access to course discounts at various providers. SA Contact your state office on 1300 134 136 for more information. VIC WA Sat 4 August Joondalup 10am 1pm Sat 1 September Joondalup 10am 1pm Sat August 11 - Melbourne 8.15am to 11am Sat August 18 Melbourne 8.15am to 11am Wed 8 August Adelaide - 5pm 7.30pm Thurs 23 August Adelaide - 5pm 7.30pm QLD Wed 15 August Brisbane 5.30pm 7.30pm Sat 18 August Gold Coast 7am 9am Sat 4 August Sydney 7am 9am Sat 15 September Sydney 7am 9am

Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee.

Members Benefits
Discounts & Offers
Please support our national and local traders, and take advantage of the discounts they offer to Step into Life members. Simply, show your Step into Life membership key ring to the staff of participating outlets.

Receive a 20% Discount on all Ryders Eyewear Products

To purchase Ryders Eyewear visit www.ryderseyewear.com.au and quote the promo code that corresponds to your state SIL-SA-2012 SIL-NSW-2012 SIL-VIC-2012 SIL-QLD-2012 SIL-WA-2012

Discount movie tickets from your trainer

SUBSCRIBE & SAVE OVER 43%

Subscribe to Men's Health and Women's Health magazine for JUST $26 every quarter by automatic credit card payment. You'll SAVE a massive $85 off the full price in the first year. Plus both of these fantastic magazines will be delivered direct to you FREE. Also, this offer is RISK FREE - you can cancel at anytime, no questions asked!

Radisson Resorts & Hotels

Members receive discount accommodation at the following Radisson Blue Hotel Sydney Radisson Hotel & Suites Sydney Radisson on Flagstaff Gardens Melbourne Radisson Resort Gold Coast Offers Valid till December 2012. Terms & Conditions available from the Radisson.

SAVE yourself over 43%

www.subscribetoday.com.au/8201

Members Benefits
Discounts & Offers COFFEE CLUB at
MARGO'S
every Saturday morning 9:15am!

Members Benefits
Discounts & Offers
DISCOUNT of $10!! on 60min sessions Usually $80 SIL Member price

$70!
90min sessions

10% OFF!! your meal! (not

including chocolates and not valid with any other offer)

Shop 18, Parkhill Plaza, Parkhill Drv, Berwick 3806

$100!
usually $120

Members Benefits
Discounts & Offers
Offering all Step into Life Berwick members 1 hour post workout massage treatment for only $70 instead of $100 (only valid Tues, Wed & Thurs of July & August). Recommend a family member who books a massage and receive $15 OFF your next treatment!!

Members Benefits
Discounts & Offers

10% OFF!
Members Benefits
Discounts & Offers

Contact Scott Hili on 0488442791

movememassage@yahoo.com

Members Benefits
Discounts & Offers
81 High Street Berwick VIC 3806 PH: 9768 9555

10% OFF!! Restaurant Dinning!

Members Benefits
Discounts & Offers
Buy a natural bone & get one FREE! $10 PUPPY WASH! (Puppies
under 6 months old)

Members Benefits
Discounts & Offers
Video Ezy Berwick S11/215 Park Hill Junction Plaza Park Hill Drive, BERWICK VIC 3806

RENT ONE GET

ONE RENTAL FREE!

Members Benefits
Discounts & Offers
5b Parkhill Plaza Shopping Centre Park Hill Drive Berwick HEALTHY MEAL DEAL Quiche or Spinach & Ricotta Roll & a Juice

Members Benefits
Discounts & Offers

$5.50!

FLOWERS

15% OFF!

Franchise Directory
To find your nearest location please visit our website

Click here http://www.stepintolife.com.au/your-nearest-location.php

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