Step into Life Box Hill

Phone: 0412702085 Email: boxhill@stepintolife.com

November 2013, Issue 86

Directors Desk
Training Programs
Dear members, family and friends, As you all know every Step into Life Franchise offers 7 Group Outdoor Personal Training programs. Three times per year, the Step into Life training program ideas factory rolls out new training programs to all Franchises in Australia and New Zealand to ensure our members stay challenged and motivated! Step into Life Trainers then attend training sessions called GOPT roll out sessions to practice these new training programs, before they use them to provide more fun and punishing training to all members. 15 exciting new training programs were recently rolled out so keep an eye out for these tough new sessions at your local Franchise and enjoy! In October, I had the pleasure of spending three days with our New Zealand Franchisees and watching a very tough, high energy, cardiomax session delivered by Nanci from Step into Life Botany in Auckland. Wow, those Kiwis sure train hard! I can see some cross-Tasman Step into Life venue rivalry happening in the near future. Keep up the amazing work, Botany! Over the last few months all Step into Life Franchises have been migrating to a new Customer Management System, and this process will be completed by December 2, 2013. This new CMS will provide Step into Life with the ability to provide members with a whole new streamlined and exciting range of training reports, comparisons and progress statistics which we are all very excited about as we know this will only motivate you even further on your health and fitness journey with us. Communication with your Trainer about the type of training you do is vital in continuing to achieve your goals. Changing up your programs and the focus of your training every few months is a very good idea so your mind and body does not get stuck in a routine. A refresh of your training program will do wonders in keeping you motivated in your workouts. Train hard and enjoy, Regards, Larry Cohen, Director Feedback welcome to step@stepintolife.com.au

Local News
Well done Melbourne Marathoners! Whether you ran 10km, 21.1km and 42.195km WELL DONE! You are amazing. It was a great day, the weather was perfect for the start of the race however it did change and was bucketing down when Jeremy and Pierre finished their full marathon but I suppose that just added to the gruelling run a full marathon really is. We then celebrated in style at Serg and Lisas beautiful new home with the largest array of gourmet food you have ever seen. A great day all round. Well done and thanks to all involved. 7 Birthday and Awards Night A huge thank you to all of you who could make it! It was an awesome night. The Box Hill Gold Club was a fantastic venue and really made it a special occasion. And the winners were Winter Challenge: Wendy and Karen Keen as Mustard: Wendy, Jeremy & Pierre Raving Fan: Serg Tarzia 5 year loyalty award: Ann, Kathleen, Jeremy, Jenna, Martine Award of Merit: Kathleen, Josie, Yvonne & Karen Most Improved: Marty and Jill OFlynn Member of the Year: Julie and Ann Well done everyone, I hope your trophies and medals are sitting on the mantel piece for all the family to see. You should be very proud!
th

Timetable Changes
Talk to your Trainer regularly to ensure youre completing the best mix of training available to you to reach your goals.

Comic Relief

Started in October Wednesday 5.30 Powerflex What a nice time of day to be powerflexing! Coming in November Thursday 6am Cardiomax Starts November 14

Events
What is happening? Id love to join in! Coming this year
City to Sea November 17 (14km) Sussan Classic December 8 (5, 10 or 21km)

Merchandise

Tempo Singlet Ladies $25.00

Event Singlet Ladies & Mens $42.00

Visor $11.00

Ladies Knee-Length Tights $49.95

New Members
Welcome! David Chin Lawrence and Gwyn Bowen Helena Chinnock

Trainer Profile
Who is?

Sarah Sharpe

Member Birthdays
Happy Birthday!

Questions
Where were you born? Kew Melbourne What is your current profession? Assistant Trainer Step Into Life Box Hill/Doncaster What sports have you been involved with during your life/best achievement? Netball, Fun Runs , best achievement 4 half marathons What is your favourite Step into Life session? Box Kick What is your favourite naughty treat when your trainers arent looking? Smiths Crinkle Cut Potato Chips! What are your top 3 goals you would like to achieve? Run a Marathon/Own my own business/Continued Health What goals have you achieved at Step into Life so far? Running 4 half marathons, and other fun runs, becoming a trainer, helping other people to achieve their goals-priceless

8th 10th

Karen Pierre Ann Rod Katrina Rio Jill Conlin

14th 24th

Training Tips
Top 5: Bodyweight Exercises
Forget the instant abs promised by infomercial gadgets, the weight-loss body wraps, and any other exercise fad popping up in those online banner ads bodyweight exercises are a simple and effective way to improve your strength, flexibility and balance. Its no secret that through consistent training, these functional exercises are key to building fitness. Bodyweight exercises are brilliantly convenient in that they require no extra weights, machinery or equipment to execute they can be completed in the park, the comfort of your own lounge room, or even a hotel room. Lets take a look at 5 bodyweight exercises that youll often encounter at a Step into Life session moves popular for their simplicity but ability to give your body an efficient work out! Push-up (also known as a press-up) A classic for working your chest, triceps and shoulders, its not hard to see why the humble push-up is a staple move at many of our sessions! Lay flat with your chest down and back up to begin. Raise and lower your body using your arms while your back remains straight and toes remain on the ground. Too easy? Make it harder by placing your legs at an incline to give your upper body more weight to work on supporting! Still too easy? Now youre just showing off! Just kidding perform this move with both of your hands positioned more widely apart to isolate your outer chest and inner back muscles. Alternately, position your hands with a close and narrow grip to work your inner chest and triceps more effectively. Burpee The burpee may not be the easiest of moves, but its definitely one of the most effective. This compound exercise will challenge your legs, abdomen and shoulders as you move through it. From a standing position, drop to a squat with your hands on the floor (count 1), then thrust your legs back to assume push-up position (count 2), before returning to a squat (count 3), then back up to standing position (count 4). If youre feeling adventurous, the military 8 -count version adds a push-up after count 2, and a star jump (or tuck jump) after count 4.

Squat Squats are notorious for giving a good workout to your gluteus maximus, hamstrings and quadriceps (more commonly known as legs and butt!). If youre a runner, squats are also a fantastic strengthening exercise to add in to your routine. Standing up, bend your legs at the knees and hips, lowering your torso between your legs. Lean your torso forward to maintain balance, then come up again. If youre trying the squat jump variation where you jump explosively upwards as you rise from the squat, be very careful in ensuring that you land correctly (softly on your toes so as not to jar your knees), as you risk serious injury otherwise. Plank Walk the plank! The plank is a phenomenal exercise for your core its one of the best and toughest bodyweight exercises for this part of your body. Simply lay on your stomach to begin, then lift your body by keeping your toes and forearms on the ground and hold! The plank is extremely versatile, with seemingly endless variations. For a more difficult plank, try a side plank (Laying on your side in a straight line, lift your hips off the floor resting on your forearm switch sides after 30 seconds or so) or a plank with leg raises (get in the basic plank position on your forearms, brace your core and lift one foot off the floor hold for 60-90 seconds, then swap legs). Sit-up Another classic, the sit-up will put your abdomen and hip flexors through their paces. Begin by lying with your back on the floor, typically with your knees bent in an attempt to reduce stress on the back muscles and spine. Elevate both your upper and lower vertebrae from the floor until everything superior to your buttocks is not touching the ground. Lower yourself back down in a controlled manner. Congratulations, youve just completed a sit-up! Repeat and rejoice as your abs grow stronger. Carefully inserting these bodyweight exercises in to your exercise routine will have you fighting fit in no time! Step into Life strongly recommends that if you are new to exercise or have not done these exercises previously, you should seek the advice of your qualified Step into Life Personal Trainer to walk you through them at a level to suit your current fitness abilities.

Supermarket Shopping Tips

Prepare yourself the right way for supermarket shopping and youll come home with a healthy hamper. Here are some tips to ensure a successful shop.

To reduce stress avoid shopping when stores are crowded. Leave the kids at home to avoid their pester power. Carry a basket for small shops, then there is a limit on how much you can buy. Choose a good trolley for big shops. Wrestling with a dodgy trolley can leave you frustrated and in need of a quick food fix. Shop for fresh produce first and grab a couple of salads. Simply avoid the confectionary aisle if you know youll come out of it with high-calorie items in your trolley. Ask for help to find items rather than wander into temptation.

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

Plan your meals so you know what ingredients to add to the list. Check your fridge and pantry to see what supplies you need. Develop a routine, whether its small regular shops or larger less frequent shops. Consistency helps maintain your healthy eating pattern. Make a shopping list and stick to it to avoid impulse buying. Learn your supermarket layout so you know where to find things. Organise your shopping list to coordinate with the store layout. Dont shop when you are hungry, stressed, bored or rushed. Eat something before you shop or eat a healthy snack in-store.
Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The Morning Show

At Last - Guilt Free Eating!

Healthy Recipe

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 $79.95 you will receive:

Smoked Salmon Wraps

Serves: 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 surface and 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 or toasted
Exchanges per serve

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.

1
Nutrients per serve

0.5

945kJ (225cals), 15g Protein, 13g Fat, 4.3g Saturated Fat, 10.3g Carbs, 3.1g Sugars, 3.2g Fibre, 797mg Sodium Source: Modified from www.tassal.com.au

What better way to celebrate climbing Diamond Head Crater in Hawaii than a tricep dip! After all, climbing doesnt tone up the arms! Great work Rebecca Codd from Step into Life Fulham Gardens in SA!

Are we seeing Double? Behold the ultimate in outdoor architecture, Jess from Step into Life Keysborough (above) in Rome at the mighty Colosseum, and Alec Ring from Step into Life Myaree in WA, feeling on top of the world on Sarangkot Hill, Pohkara, Nepal

Talk about commitment, Step into Life Caroline Springs trainer is 36 weeks pregnant with pelvic injury and still training way to go!

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

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. 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. 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.

Contact your state office on 1300 134 136 for more information.

Members Benefits
Discounts & Offers
See your trainer to learn about the full range of Member benefits available to you.

Franchise Directory
To find your nearest location please visit our website http://www.stepintolife.com.au/locations/australia/
Follow us on -