Fresh Air HOFP November 2013_Berwick Final.pdf

8/14/2019 Fresh Air HOFP November 2013_Berwick Final.pdf

1/13

Directors DeskTraining 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 Stepinto Life training program ideas factory rolls out new training programs to all Franchises in Australia and New Zealand to ensure ourmembers stay challenged and motivated!

Step into Life Trainers then attend training sessions called GOPT roll out sessions to practice these new training programs, beforethey use them to provide more fun and punishing training to all members. 15 exciting new training programs were recently rolled outso 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 somecross-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 thisprocess will be completed by December 2, 2013. This new CMS will provide Step into Life with the ability to provide members with awhole new streamlined and exciting range of training reports, comparisons and progress statistics which we are all very excited aboutas 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 yourprograms 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 [email protected]

Step into Life BERWICKPhone: 0402 076 913 Email: berwick ste intolife.com November 2013, Issue 86

Merchandise

Tempo SingletLadies$25.00

Event SingletLadies & Mens

$42.00

Visor$11.00

Ladies Knee-Length Tights$49.95
mailto:[email protected]:[email protected]:[email protected]:[email protected]


2/13

Local News

Run for Chloeis a fun run Step Into Life Berwick is hosting at WilsonBotanical Park Berwickon Sunday November 10th, from 11am till 4pm.The cost for the run will be $25 including a BBQ, with all proceeds goingtowards the Hosemans family to assist Chloes battle with cancer. If you areplanning to attend or assist on the day please see Marko/Neb for moreinformation. We are looking forward to a great day out, for a great cause!!

Run for hloe

Step Into Life Berwick XMAS PARTY!!!Sunday 1stDecember$75pp (partners welcome)

Includes:

9:30am bus pick-up & 5pm drop-off at Hugh Hodson Res. Stop off at Red Hill Cherry farm (picking entry included)

Wine tasting at TGallant Winery 3 course Lunch Summer set menu at the TGallant Restaurant

IMPORTANT: Please pay correct cash amount to Neb/Marko by Sat

16th of Nov to confirm your place to this much anticipated event!!
http://www.google.com.au/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=LJQKXgd08wXTuM&tbnid=gfbvCbbGGuDD2M:&ved=0CAUQjRw&url=http://www.winstonandwillow.com/tgallant-winery/&ei=dnp4Uur4BIrDkgXp7IEw&bvm=bv.55980276,d.dGI&psig=AFQjCNFm1--GiOrf2BxCBlZAbDJLCEsemQ&ust=1383713742950297


3/13

Local News continued...

The New SIL Berwicks Trainer Team

With our commitment to Step into Life Berwicks membership, weare constantly looking at improving our service. Many may have noticedthat Jeff Robinson and Amanda Long have been undertaking their workexperience with us at SIL Berwick for some time now. As of late

October they have, with much anticipation, officially joined the SILtrainer team on a part-time basis. We know that Jeff and Amandasprofessionalism and passion for health and fitness will enhance Step intoLife Berwicks valued members experience and training. We lookforward to a bright future for all at SIL Berwick.

Left to right:Neb Radisic, Jeff Robinson, Amanda Long & Marko Radisic
http://stepintolife.com.au/


4/13

Comic Relief

Timetable ChangesTONE-UP this month... RUBBERISED!Bring your bands or see your trainers about getting one!

REMINDER: Monday night sessions are at our Saint Michael's

Primary (SMP) School venue, 16 Scanlan St Berwick. Park on

Princess HWY service lane (High St) near the pedestrian crossing.

*INCLEMENT WEATHER VENUES:

- Timbarra Hall (Hugh Hodson Res.) for 6am

- SMP for 6am, 6pm, 6:30pm, 7:15pm, Saturday and Public Holiday

*An SMS will be sent out prior to inform you of a venue change.

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

EventsWhat is happening? Id love to join in!

2014 March 22nd

November 10

December 1st

Step Into Life Berwick Xmas Party

RUN FOR CHLOE
http://www.google.com.au/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=riiWefo_qJxr8M&tbnid=djbEJJBnvHyfCM:&ved=0CAUQjRw&url=http://stuartabills.edublogs.org/pronunciation-for-xmas/&ei=txp3Uv-5EMWQlQXM-IDQBA&bvm=bv.55819444,d.dGI&psig=AFQjCNGvRsOtBLvTTuZf8JNGHB-zP_OyRg&ust=1383623713469796http://www.google.com.au/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=_4VsUys_HdGkOM&tbnid=LHfWkqhuELBDOM:&ved=0CAUQjRw&url=http://silverfoxlimos.com/packages/nc-winery-tours/&ei=Zhp3UozPOIejkwWO54H4Dw&bvm=bv.55819444,d.dGI&psig=AFQjCNGuZc42zw68ns9JRQpjKlhDveNZOg&ust=1383623637249247


5/13

New MembersWelcome:

Josh Edmonds, Fiona Waters, LindaBoatman, Sarah Davis & Jess Birks.

Welcome back:Rose Williams, Michael Reddie

Member BirthdaysNov 5th - Belinda PreryNov 16th - Wayne Vella

Nov 19th - Matt BradfieldNov 21st - Lisa CiampoliNov 26th - Sharon Cowell

Happy Birthday all!

Member ProfileSarah Birleson

Q&AWhere were you born?

Burnie, TAS

What is your current profession?Teachers Aide & full-time mother!!

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

Netball, Basket Ball, Minky (junior Hockey)

What is your favourite Step into Life session?

What is your favourite naughty treat whenyour trainers arent looking?

Sultanasplus Wild Berry & Lemon sorbet!!

What are your top 3 goals you would like to

achieve?- Unlimited sessions & Shopping spree- Childrens book Author/ Illustrator

- To reach Fitness Category 7

What goals have you achieved at Step intoLife so far?Losing 20kg &

Achieving Fitness Category 6 level of fitness

Training ClubAchieving your goals at Step into Life

Goal setting is a key element to gaining fitness, weightloss and improved health benefits. At all Step into Life

sessions we add Training Points to your Training Club tally(totals available on your fortnightly progress report).

Points are a measure of your commitment to training.

How close are you to your next Training Club milestone?

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

Award points achieved:200 points

Amanda Long, Faye Dell Owen, Colleen Wiliams,

Amy Boulton, Helen Alter, Bill Gleeson, Julie Stuart& Santo Scud

500 pointsDamian Donovana, Kerry Anderson, Bec Stalker,Stephen Penn, Jo Hayden, Sarah Birleson & Irene

Horvath

1000 pointsLouise Skues, Jim Mackenzie, Fiona Mackenzie, Joy

Stevenson, Matt Bradfield & Lisa Boulton

&


6/13

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 floorhold 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 your

arms 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.


7/13

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 the

checkout , keep you r 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.


8/13

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 interviewsfrom hormones to intolerances Downloadstools and templates Ongoing support & expert advice from Matt O Neill Access to seminars online Supermarket foodsMJ 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


9/13


10/13


11/13

So proud of our Melbourne Marathon team!

OUTSTANDING EFFORT!!!

Androvskismashing the

Stampede course!

Deano finishing theMelbourne Marathon inan amazing 4hrs 12mins 33sec...

Unbelieveable!!!


12/13

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

trainingway to go!

Sleeping or situps?! After that barbell workout, cake is welldeserved Step into Life West Pennant Hills membersmade a cake for their trainerawwww, 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 in WA,feeling on top of the world on Sarangkot Hill, Pohkara, Nepal


13/13

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.
http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/http://www.stepintolife.com.au/locations/australia/

Fresh Air HOFP November 2013_Berwick Final.pdf

Documents

Transcript of Fresh Air HOFP November 2013_Berwick Final.pdf