14-Heartbeat Newsletter APRIL 2006
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Transcript of 14-Heartbeat Newsletter APRIL 2006
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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au
Inspiration
Some may say that it is truly inspiring to watch theamazing athletes taking part in the Games. I wasinspired by the Rugby Sevens, the Triathlon and theMens 5000 meter run which saw Motram try his heart
out and gain a silver medal.
While watching the athletics I was thinking to myselfhow lucky we are as Step into Life trainers to go towork every day and be inspired by real life people,like you our clients, who are striving to achieve theirgoals and objectives. I asked myself, is their adifference between the Kenyan 5000 meter athlete thatwon gold and anyone of our clients? The obviousanswer is yes, he can run 2.35 per kilometer and ourclients cant!! But at the end of the day I dont believethere is a difference other than the goals andobjectives he sets are unique to him and those thatyou set for yourself are unique to you.
I draw inspiration from the athletes discipline and focustowards the bigger goal and then the smaller goals andsteps to get there. In order to achieve a life goal, youfirst have to identify it and then set smaller goals toachieve it. Your drive to achieve your goals and ourquest to help you achieve them is as inspiring to yourStep into Life Trainer because you are a real lifeperson with families and work and a range ofcommitments. We draw inspiration from your disciplineto stay on track with your training, to make it part ofyour busy life, to schedule your time and to keep re-identifying with that bigger goal and the small steps toget there.Some tips to help you stay on track?
1. Did you know that the Step into Life software hasreports that your trainer can track whether you areactive or inactive. Continued on pg 8
Directors DeskLocal News
Timetable U dates.
FUN RUNS DANDY DASH IN JELLS PARK KEYSIE SQUADA Variety of exercise is a key feature to getting to your fitness goals andwhat a great way then to make it a social one and at different locations,distances and paths each time whilst trying to compete to better yourpersonal best time and increase your fitness levels.Melissa, Jill, Adam, Wendy, Gaye, Jeannette, Erin, Jess and myselfcompeted all bettering our times and enjoying the day with a lunchafterwards. We were mentioned there in the announcements severaltimes making our presence known to others. Lets see more of us goingto these, not only to compete but support our fellow team members.Coming up is the Run for kids in the city. See Events page for others.
Name, Pos in Age Group, Time for 5kmMelissa Pearson 10th Ran 30:59 minJill Davis 10th Ran 41:40 minWendy Wright 3rd Walked 47:06 minJeannette Moore 7th Ran 41:40 minGaye Guest 3rd Walked 47:06 minJessica Guest 3rd Ran 26:35 minErin Scafocchia 5th Ran 27:35 minAdam Fabris 14th Ran 26:22 minAaron Edwards 15th Ran 26:33 min
SHAVE FOR A CAUSEMeg Horsburgh (hairdresser and
Keysborough Step into LifeMember) is shaving her head to
raise money for Lucemia to helpher raise money to find a cure andto care for those with it. Donate inperson to Meg on 0402 076 915 or
on the internet -www.worldsgreatestshave.com.au.
Date of shave is 1stweek of May.
Meg with hair andsoon to bewithout it
TUESDAYNow 6:30pm instead
of 6pm & 7:15pm
EASTER BOOTCAMPSGood Friday, Saturday, Sunday & Monday, 8:30am starts.
Get forms from Aaron & Matt and get them in quick. Others welcome.Battle alongside/against Frankston & Chelsea Step into Life Members at
4 different beaches, 4 different Bootcamps & 3 mad personal trainers
NO TRAINING SESSIONSGood Friday to & including Easter Monday
Break from sessions but power hard in the
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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au
TrainingAwards
Goal setting is a key elementto gaining fitness, weight loss
and improved health benefits.At all Step into Life sessionswe add training points to yourtraining club tally (you can seeyour total on your fortnightlyperformance report).
Points gained are a measureof your commitment to yourtraining.
MembersBirthdays
Happy Birthday!!
2nd Jenn McCartney
4th Robyn Bilston
7
th
- Daryl Edwards8th Michelle Wachter
19th Robert Jacobson
19th Kelly Lofthouse
22nd Alicia Blake
WelcomeNewMembers
Anita Stanisic
Wendy Wright
Claudia Sandoval
Awards achieved in
December:
50 pointsMokhtar MohamoodTrish LearKelly Lofthouse
200 pointsKaren PerryLeslie Edwards
500 points
1000 points
1500 points
CONGRATULATIONS!!
Wear your T-shirt with pride!
KAREN PERRY
Kaz has been training with us at Step into LifeKeysborough from July, 2005
10. What results have you seen sinceyou started with Step into Life?Weight loss and increased strength(just ask Aaron or Lesko).
11. Interests and HobbiesShopping, dogs, more shopping. I've alsobeen trying since Christmas to win at Ms.Pacman (an 80s arcade game for thosetoo young to remember)
1. Where were you born?Springvale, Victoria
2. What is your current profession?Marketing Services Manager for Amcal
3. What sports have you been involved withduring your life/best achievement?Badminton, tennis & indoor cricket.
4. What is your favourite naughty treatwhen your instructors are'nt looking?Roast chicken & chips or chocolate sultanas by the handful.
5. What primary and secondary schools did you attend?Wallarano P.S. and Chandler H.S.
6. Who do you most admire in life?Mum and dad(but I tried for 15 mins to think of someone more exciting)
7. What is the nicest thing anyone has ever done for you?Another one I had trouble answering. I need to find myselfsome better friends to spoil me.
8. Tell us something we would never guess about you?My age and that I'm a 'clean freak'.
9. What is your goal for the next 6 months - exercise orother?Increase cardio fitness level and hopefully a holiday to NewZealand.
Members Profile
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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au
Cardiac muscle has the unique ability to generate its own electrical signal that allows it to contract rhythmically (about 60-80 beatsper minute). Although the heart initiates its own electrical impulses, their timing and effects can be altered by the parasympatheticnervous system, the sympathetic nervous system and by hormones. At rest, parasympathetic system activity predominates butduring times of physical or emotional stress the sympathetic system predominates. The electrical activity of the heart can berecorded as an electrocardiogram (ECG).
Heart rate is one of the simplest and most informative of the cardiovascular parameters. When one begins to exercise, heart rateincreases rapidly in proportion to the exercise intensity.
By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use.
Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for
the following reasons:
1. A heart rate monitor is like a rev counter, giving a precise measurement ofexercise intensity.
2. Training at your own ideal pace is made possible with a heart rate monitor.3. Direct measurement of heart rate during exercise is the most accurate way to
gauge performance.4. Progress can be monitored and measured, increasing motivation.5. It maximizes the benefits of exercise in a limited amount of time.6. It introduces objective observation. Are you on the right track? Are you improving?7. It is a tool for regulating frequency and intensity of workouts.8. Because of the immediate feedback it provides, heart rate monitoring is an ideal
training partner.
Sourced from: http://www.pursuit-performance.com.au/
Health and Fitness ArticleWhy monitor your heart rate?
The Heart's Function
Cardiovascular systemThe cardiovascular system of the body has three components: The heart (cardiac muscle) The blood vessels The bloodThe cardiovascular system serves a number of important functions in thebody. It e.g. delivers oxygen and nutrients to, and removes carbon dioxideand metabolic waste products from, every cell in the body.
HeartThe heart is the primary pump that circulates blood through the entirevascular system. Heart has two atria acting as receiving chambers and twoventricles acting as sending units. The right side of the heart (right atrium andventricle) receives the blood that has circulated throughout the body andsends it into the lungs for reoxygenation. The left side of the heart (left atriumand ventricle) receives the oxygenated blood from the lungs and sends it outto supply all body tissues. Figure 1. The heart and blood circulation.
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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au
Healthy Recipe - Crunchy Wrapped Banana
APRILEASTER
BOOTCAMPS
COMPETING WITH/AGAINST S.I.LsFRANKSTON, CHELSEA, CHELTHAM @CHELSEA EDITHVALE BEACHES
GOOD FRIDAY 8:30AMEASTER SAT 8:30AMEASTER SUN 8:30AMEASTER MON 8:30AM
Sunday April23
rd
Brighton Bay Run/WalkCost: $25 before April 12th, $30 afterOnline enter www.ausrun.com.au or getentry forms from Aaron and Matt.
5km run - 8.30am7km walk - 8.35am10km run - 8.45am
Sunday May14
th
Mothers Day ClassicCost: $24 before May 3rd, $30 after
Online enter www.ausrun.com.au or getentry forms from Aaron and Matt.
4km Walk- 9:40am4km Run- 8:05am
8km Walk- 9:40am8km Run- 8:20am
Sunday April29
th
Fitness Evaluation at the parkLunch/ /Chat Afterwards @ Fasta Pasta
12:30pmBody fitness tests
Sunday May28
th
Step into Life Mini OlympicsBattle of the Step into Life Venues
Fun games for everyone
Sunday June18
th
Run to the GSee on the big screen in Federation Square!
10km, 4km & halfmarathon 21.1 km
Sunday June25
th
Fitness Evaluation at the parkLunch/ /Chat Afterwards @ Fasta Pasta
12:30pmBody fitness tests
SundayAugust 6
th
Queen of the Lake Albert ParkOnline enter www.ausrun.com.au
4.6/9.27km
SundayAugust 13
th
City to Surf SydneyJoin 200 Step into Lifers and 60,000 otherson this fun walk/jog/run!
14km walk/run
Sunday
August 29th
Fitness Evaluation at the park
Lunch/ /Chat Afterwards @ Fasta Pasta
12:30pm
Body fitness testsSunday 3
rd
SeptemberRunners World Sandy Point HalfSandringham A GREAT GOAL SETTER!!!
21.1km & 10km Run7km Walk
Sundays Sep17
th, Oct 15
th
& Nov 26th
Spring Into Shape Series I, II & IIIAlexandra Gardens
4/8km
SaturdayOctober 7
th
Step into Life Spring BallGet dressed in your finest and celebrate!Also including Trainer of the Year Awards
Vote for your trainer!
SundayOctober 29
Fitness Evaluation at the parkLunch/ /Chat Afterwards @ Fasta Pasta
12:30pmBody fitness tests
PREP TIME 10 minutes
COOKING TIME 5 minutes
4 sheets wholemeal lavash bread
1 breakfast wheat biscuit, crushed
200g reduced-fat ricotta
1 teaspoon ground cinnamon
2 tblspoons sunflower seeds
2 tablespoons caster sugar
2 tablespoons sultanas
4 bananas, halved and sliced lengthwise
Method1. Lay the lavash out flat on a cleansurface.2. Put the ricotta, sunflower seeds,sultanas and wheat biscuit in a bowl andmix to combine.3. Divide the ricotta mix among the lavashsheets and spread thick strips of themixture along the centre of each.4. Sprinkle with combined cinnamon andsugar mixture and top with banana. Rollup, put in a ridged sandwich press andtoast until crisp and heated through.Serves 4
Photos Of the Month
Navy Seals Training Bootcamp
Rosyln, Jeannette, Narell, Izzy & Lesliecompleted our first Marines Training Boot Camp.
Our youngest member competed in her first athleticevent ever and won the 100 & 200 metre sprint finalsor her school Jessica Guest progressed to the next
competitive round. Congragulations Jess.
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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au
Step into Life Kids is
dedicated to the provision ofgroup personal training to
children in a fun, educational,
supportive and confidence
building environment.
Step into Life Kids will help
children develop an
enthusiasm for physical
activity, improve health and
fitness, build self-esteem,confidence and most of all
create lasting fitness habits.
Merchandise Corner
Term 2 2006 has started.Register your interest now!Spaces will be limited
Please ask your trainer for further details on available Step into Lifemerchandise items!
There is healthy on the outside and
healthy on the inside
It is a well published fact that your daily diet does not
provide all the nutrients you need. It is
recommended that you take two supplements for
your internal fitness:
A high quality Omega 3 Fish Oil and multivitamin
ask your trainer for more details.Multi 120 = $49.50
Multi 60 = $27.95
Fish Oil 120 = $47.85
Fish Oil 60 = $26.60
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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au
General NewsBiggest Loser/WinnerWinnerWinnerWinnerCompetitionHave you taken the challenge yet? Its still early days to be part of the competition. If you are looking for a way tostay motivated or simply a new goal, then take this challenge! Talk to your trainer now and be in it!
Get your entries in!
Health & Fitness ArticleThe Truth about the Fat Burning Zone
Do you exercise because you want to lose weight? If so, you probably know that cardio exercise is a key factor in helping you loseweight. Many people are warned to stay within their 'fat burning' zone for the best results, but does it really exist? Is it the most effectiveway to help you lose weight?
What is Your Target Heart Rate?
In order to figure out which zone you're in, you first need to figure out what your own target heart rate is. You can do this by using theKarvonen Formula. You can also use any number of target heart rate calculators to get your heart rate zone, but many of them do notincorporate your resting heart rate (which makes it a bit more accurate).
Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get yourresting heart rate, take your pulse for one full minute):
220 - 23 (age) = 197197 - 65 (resting heart rate) = 132132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.285.8 + 65 (resting heart rate) = 151 and 112.2 + 65 (rhr) = 177The target heart rate zone for this person would be 151 to 177
For this person to work in his 'fat burning' zone, he would need to stay around 150 beats per minute or lower. To work within his 'cardio'zone, he would need to work at 151 bpm or higher.
The Ugly Truth
The body doesburn a higher percentage of calories from fat when involved in lower intensity cardio exercise. BUT, at higher intensities,you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight. The chart belowdetails the fat calories expended by a 130-pound woman during cardio exercise:
Low Intensity - 60-65%MHR
High Intensity - 80-85%MHR
Total Calories Expended per min. 4.86 6.86
Fat Calories expended per min. 2.43 2.7
Total Calories expended in 30 min. 146 206
Total Fat calories expended in 30min.
73 82
Percentage of fat calories burned 50% 39.85%
From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000. Sourced from:http://exercise.about.com/cs/cardioworkouts/l/aa022601a.htm
In this example, the woman burnsmore total calories and more fatcalories at a higher intensity. Thisis not to say that low intensityexercise doesn't have its place. Infact, endurance workouts shouldbe a staple of a complete fitnessprogram. Talk to your trainer formore advice on cardio workouts.
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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au
Member Benefits
320-326 Cheltenham Road, Keysboroughwww.cellarbrations.com.au
Present the above cutout when you spend over$50 then receive for 10% off. Join the Wise BuyClub for free & be rewarded for your purchases
BUDGET BUYSCraig & Michelle Wachter
Where: 17 Buckley Street, Noble Park
Phone: 9547 6712
Discount: Members recieve for 10% off*
Specials: Great deals on bulks of food, sweets,drinks and more. (discount excludes milk)
Discount: Present membership card for 15% off(Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good
souce of fibre.We use 100% durum wheat pasta because it issuperior quality pasta & it has a lower G.I for aslow releae of carbohydrate into the body for
longer lasting energy.
WAVERLY
GARDENS
VILLAGE
CINEMAS
Waverly Gardens Shopping Centre
Phone: 9558 4866
Website: www.villagecinemas.com.auPurchase $4.90 movie tickets*
*does not apply to movie specials
Shop L02, 250 Dandenong Plaza
Phone: 9793 9366
Members recieve 10% off Footwear
Specialise in getting the correct fit for YOUR feet
using the latest technology with greatservice!
Valid for April & May
SHE COMES TO YOU!
Call Donna on
0427 978 860
Members recieve 50% off your first consultation
& 10% off consultations thereafter.A fantastic professional mobile massage service
that comes to you! Group Sessions Available
BE HEALTHY,
HEALTHY FOODS
Where: Shop 13, 236
Lonsdale Street, Dandenong
Arcade
Phone: 9792 1693
Get expert nutritional advice from Steve Ankers
and he already gives 20% off the RRP of BodyBuilding Suppliments.
Members get 20% off all the other Suppliments
NOBLE MENS
HAIRDRESSING
1b Frank Street,
Noble Park
Phone: 9562 4771
Come in for a friendly service & great haircut.
Members recieve 15% off haircuit.
Specials: Do colour tips & ladies haircuts too
Sells isotonic formulas for nutrients that are
obsorbed quicker than tablets into the
bloodstream. Also sells other products.Where: Sells to you Phone: 0417 524 464
Members receive 10% off
DANDY LIGHTS
STEP INTO LIFEKEYSBOROUGH
APRIL 2006 DISCOUNT
You will soon receive your Step into Life keying.Please support our local traders, and take advantage of the
discounts they offer. All you need to do is show your Step intoLife ke rin to the staff of artici atin outlets.
South EasternChiropractic Centre
292 Corrigan RoadKeysborough 3173
Ph 9798 1402Dr. Jose Guterres
For Members:Complimentary initial
consultation valued at $65$30 off a pair of custom
made spinal pelvicstabiliser orthotics.
129 Lonsdale Street9794 7051
Come & see Peter tofind the
gift / tool forenlightenment.
Members receive
10% off
On site service & repair24 hr. Mechanical
Breakdown service, forexisting customers
Major & Minor repairsQuality Parts
All Work Guaranteed
John Matzka
9547 2342
0412 344 532
More Benefits on next page.
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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au
VICBallaratBendigoBalwyn NorthBentleighBurwood EastCamberwellCarlton North
CaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvernMoonee PondsMorningtonMt WaverleyMurrumbeena (New)Narre WarrenRowvilleTemplestowe (New)Thornbury (New)Wellington (Sale)Werribee (New)Wheelers Hill
Williamstown
QLDBroadbeach (New)Bulimba (New)ChermsideNew Farm (New)Runaway BayWilston
WAHillarysIlluka (New)Subiaco (New)Willetton (New)
ACTDeakinGungahlinANU
NTCasuarina
Franchise DirectoryDirectors desk continued
1. As soon as you have misseda regular training session, your trainerwill be on the phone to say, Hi, howare you and where were you? If yourtrainer repeatedly cannot get hold ofyou on the phone and has leftmessages then they will mail a Missyou card to you. This card simply sayswe have not seen you at training for alittle while and we cant reach you onthe phone.
2. The Step into Life softwarealso has a report called Class lessonplan completed report which showsyour trainer which training lesson planshave been completed and which havenot. Your trainer has hundreds oflesson plans to choose from and withthis report your trainer can ensure youhave variety at every session.
3. Some of you may be superbat scheduling your time and makingsure everything happens as plannedbut statistics tell us that most peopleare not that way inclined and it is a skill
to be learned. Research tells us that aSunday night is the best time to planfor the upcoming week. You shouldknow what the week ahead holds andyou can slot in your training sessionson your normal scheduled days orother days. The key is to fit it in. Dontlet the week jump up and surprise you.
I hope you continue to be inspired andplease ask your trainer for help withyour goals.
Larry Cohen
Director
NSWAvalonBalmoralBatemans BayBaulkham Hills (Sep 06)Blacktown (New)Blakehurst (New)Bronte (New)
Chipping NortonCronulla (Sept 06)Drummoyne (New)Glenmore ParkLeonayManlyParramatta (New)PenrithRose BayRushcutters Bay (New)Sans Souci
SACampbelltownBlackwoodGolden Grove (New)MagillMorphett Vale (New)Mt GambierModbury (New)Port LincolnProspectWest Lakes
Mobile: 0431 704 406Email: [email protected]
Huge range of DVDs & Games, great prices.Present your membership key ring to receive 2free weekly movies with any new release movie
rental
Salindas Beauty SaloonNUTRITIONALCONSULTANTMaria Pantelidis
Present yourmembership key ring
to receive yourfirst consultation free,
and 10% off yoursecond
Noble Park 9547 5977407 Princes Highway,
Noble Park
Once members present theirkey ring, get 3 things done
(pedicure, manicure, waxing)get the 4thfree!
Already low prices apply &many options available.
Waxing, Pedicures, Mancures& Facials available.
M: 0431 551 048H: 9558 4279
Membership Benefits Continued..
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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au
TIMETABLEWe are working on a perminant indoor venue for toning sessions when its cold
Monday6 am
Toning
6 pm
Cardio
7:15 pm
Cardio
Tuesday9am
Toning
6:30 pm
Toning
Wednesday6 am
Cardio
6:30 pm
Kick Boxing
Thursday9am
Toning
6pm
Toning
7:15 pm
Toning
Friday6am
Cardio
Saturday9 am
Toning
Sunday
Easter
BootcampsEasterWeekend
12:30pm
30th
AprilFitnessEvaluation
If temperature is 30 degrees or over at the session time then 6pm sessions will move up to do the 7:15pm session
Training Sessions suitable for all ages and fitness levels
Cardio A fun and motivational session that improves overall health, heart and lung Fitness.
Toning Improves muscular strength and endurance, body tone and shape and postural stability.
Kick boxing Self defence moves to combine a cardio and toning workout in one.
Fit ball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.
Stretch n Flex Enhances flexibility through yoga-based activities for balanced health
Rubberised Resistance Great all-over body workout using Rubberised Resistance Bands
Boot Camp A tough army style, test your limits workout session dates from your trainer.
TONING SESSIONSWeek
Commencing 3rdApr 10thApr 17thApr 24thApr 1stMay 8thMay
Mondays6am
WeightsResistance
BandFit Ball Weights
ResistanceBand
Fit Ball
Tuesdays9am & 6:30pm
WeightsResistance
BandFit Ball Weights
ResistanceBand
Fit Ball
Thursdays9am, 6pm & 7:15pm
Fit Ball WeightsResistance
BandFit Ball Weights
ResistanceBand
Saturday9am
ResistanceBand Fitball Weights
ResistanceBand Fitball Weights
Bookingsessential for
ALLsessions