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Directors DeskPat on the back

Hello Members, family and friends,

We spend so much of our lives trying to improve in variousareas. People, coaches, bosses, neighbours and friendsare always telling us what we should do or could do or cando and how we can do things better. People talk aboutbeing a positive person and thinking positively but in realitywhen you really focus on the world around us, very fewpeople actually provide positive feedback, say thank you

and mean it and actually go out of their way to make otherpeople feel special and appreciated.

Now, in the above description, that does not include Stepinto Life Trainers. Step into Life Trainers are renowned forbeing highly positive, they have great attitudes and theyknow that anything is better than nothing. They providepositive re-enforcement, motivation and encouragementduring every session. They give of themselves all the timeso as to assist Step into Life members with their health andfitness goals. Step into Life trainers go out of their way tolearn what is the real why of their members. They try tolearn how their members will feel if they achieved their

health and fitness goals.

However, this is not enough! The real aim is to build theself-esteem and confidence of every Step into Life memberso the member begins to give themselves a pat on theback and so the member provides themselves with positivefeedback and self-talk. At the end of every session, the cooldown phase is to physically bring the heart rate down backto rest but for you the member that has trained so hard todirect those positively flowing endorphins into positive self-reinforcement.

Michael Jordan said, I've missed more than 9000 shots in

my career. I've lost almost 300 games. 26 times, I've beentrusted to take the game winning shot and missed. I'vefailed over and over and over again in my life. And that iswhy I succeed.

So, make a conscious effort to tell yourself well done, youall train very hard at each session and it is actually a lotharder to provide positive feedback to yourself as opposedto negative. Give it a try!

RegardsLarry Cohen, Directorstep@stepintolife.com.au

Step into Life BendigoPhone: 0458498292Email: Bendigo@stepintolife.com

May 2013, Issue 80

Timetable Changes

No changes this month YET.

We are trialling a 9.15am session at theWhite Hills Primary School; hopefully thiswill become a permanent session, subjectto attendance and new member interest.

Local NewsMember Referrals; Rachel Gard x 2 (GoRach ), Jolanda Epskamp.

The Mothers Day Classic Fun Run is onagain at the Kennington Reservoir on the12th of May, this will be followed bybrunch at the Boardwalk Restaurant from10.30am.

Hayley Blundell and Danielle Stokes haveentered in for the Stampede mudchallenge again, go lifers.

Louise Hall is racing Puffing Billy on the5th, good luck Louise

The Inkspot at the Bendigo Marketplace

continue to offer fantastic discounts forour members, please call up and seeJohn and Jolanda for all your printerneeds.

mailto:step@stepintolife.com.aumailto:step@stepintolife.com.aumailto:step@stepintolife.com.au

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Training ClubAchieving your goals at Step into Life

Comic Relief

Merchandise

Venture PulloverLadies$50.00

Muscle & Cell Replenishment 120 Pack

$49.95

Blitz PoloLadies$44.00

Clearance: Cotton (Stretchy)Knee-Length Shorts

$28.50

EventsWhat is happening? Id love to join in!

Run Melbourne 7 week achievit packagestarts June 2nd.

How close are you to your next TrainingClub milestone?

Goal setting is a key element to gainingfitness, weight loss and improved healthbenefits. At all Step into Life sessions weadd Training Points to your Training Clubtally (you can see your total on yourfortnightly performance report).

Points gained are a measure of your

commitment to your training.

Ask your Trainer to help you set sometime lines for your goals.

Awards achieved in -200 points; Mark Doyle, Kim Leithhead,Simone Hoffman500 points

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New MembersWelcome!

Nicole WilsonMarita Goodall-Hoffman

Nicole MayesKylie BakesMelanie Makris

Member BirthdaysHappy Birthday!

Joanne Bergin 9thRachel Moon 14thDanielle Stokes 14thElise Nally 19th

Member ProfileWho is? Charu Banerji

QuestionsWhere were you born?

Chandigarh, India

What is your current profession?

General Practitioner

What sports have you been involved with during yourlife/best achievement?

Table-Tennis. I was a national player in India at the age of13.Then I discovered the joys (NOT!!!) of academia. Sports

and Medical school don't gel all that well!

What is your favourite Step into Life session?

boxkick...Also because its Friday!!!

What is your favourite naughty treat when your trainersarent looking?

Raisins...I can demolish about a half a kilo when no one iswatching :)

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

Weight loss of 14 kilos...If wishes were horses etc etcThe ability to run non-stop for about 60 mins.I'd love to get back into my Size 8 Jeans (I possessed andcould get into them just 6 years ago)

What goals have you achieved at Step into Life so far?

I just love "Step into Life" and will continue coming for

group sessions regardless of the goals.I have dropped one size in footwear!!!Don't know howI achieved that though**

Micks Footnote; **neither do I?? Charu is a verypopular, hard working trainer who always makes everyonefeel happy and welcome.

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The body does not grow stronger, fitter, or leaner whileyou are working out. Instead, rest and recovery outsideof exercise allows for repair of damaged muscle fibres,restoration of glycogen stores (muscle fuel), andrestoration of hormone levels that are essential fornormal bodily function. Proper balance of thesecomponents is essential to a healthy body, a highmetabolism, and decreased levels of fat storage.

So remember to allow yourself to rest. Theregeneration that occurs during recovery will allow youto see better results from your training and avoid injury,excessive fatigue, and lack of motivation to exercise.

Your personal trainer is your best great source forreceiving a customized training plan that includes theperfect exercises to achieve the results you desire, withoptimal work and recovery ratios. So if you want thebest results, communicate strongly with your trainer!

Johns Corner

All about overtraining

Many people engage in what I would call under-reaching. Individuals who under-reach typicallyarrive at the gym and perform light exercise at anintensity that is insufficient to achieve weight loss orboost fitness levels. However, there is a truth to themantra Something Is Better Than Nothing, and even

under reachers are doing better for their bodies than ifthey hadnt shown up to exercise at all.

On the other hand, there are over-trainers. Over-trainers work out at a very high intensity, sometimesaccompanied by a high volume that may includemultiple exercise sessions in a single day. While high-intensity and high-volume training is not necessarilyharmful, long periods of time (weeks or months) spenttraining in this mode, especially in non-elite athletes,can lead to inadequate or incomplete recovery, whichcan not only be very dangerous and detrimental to the

body, but can also work directly against weight loss orfitness goals. If overtrained for long enough, anindividual can completely crash, become chronically illand fatigued, and be forced into complete rest for up to3 months!

Often, overtraining is a gradual onset. An individualwho begins an exercise routine may be given theimpression that if some is good, then more is better.Typically, when starting into an exercise pro- gram, it iseasy to lose high amounts of weight almost

immediately. When this weight loss levels off (orplateaus), the temptation is to work even harder tocontinue to achieve the same results that initiallyoccurred. In doing so, more and more time is spent notonly exercising at high intensities for long periods oftime, but also fretting and worrying about the apparentlack of results. Overtraining commonly occurs in sucha situation - which just makes the problem worse,since it is even harder to get results when the body isbroken down and overtrained!

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5. Set reminders Post-it notes with personal

messages to yourself, a gym-bag packed the nightbefore or an alarm on your phone to get to the gymon time these reminders all help until willpowerworks automatically.

6. Manage your mood Sleep deprivation and stresscan cause you to overly rely on willpower, especiallywhen plans get hijacked. Get adequate sleep andfactor in time to relax. Like your mobile phone, yourwillpower needs to recharge regularly.

7. Strengthen with self-control Like a heavy weight

at the gym, resisting a treat takes an effort. But do itonce or twice and willpower grows stronger, makingit easier to resist temptation.

Apply these strategies and youll experience thatwonderful feeling when you know your willpower is fitand strong, keeping you in shape automatically.

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

7 ways to boostyour willpower

Willpower is like a muscle. It gets stronger when youuse it. But, like a muscle, willpower can becomefatigued if you dont look after it and know the limitsof your willpower. Here are 7 ways to boost and re-energise willpower.

1. Set a powerful goal Set one powerfully,personal goal to focus on. It may be about health,clothes or an event to complete. Keep your goaltop of mind every day by writing it down andposting it on your fridge. Add a reward too!

2. Make a plan A plan is a rehearsal for success.Weekly menus, shopping lists, exerciseschedules all help to bolster willpower, byminimising surprises and creating a storyboardfor success.

3. Remove temptations Until your willpower hasstamina, dont fatigue it with food challenges.Remove treats from the house.

4. Recruit support Ask family, friends orworkmates to support you with positiveencouragement. Ask them not to undermine yourself-control. Inform them clearly that their help willstrengthen your willpower.

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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

Curried lentil and vegetable soupServes: 2 Prep: 5 mins Cooking: 15 mins

Ingredients tsp olive oil brown onion, finely chopped1 stalk celery, chopped1 carrot, chopped parsnip, chopped1 clove garlic, finely chopped1 tsp Pataks Balti Paste60g red lentils, rinsed until water runs clear2 cups water cup low fat Greek-style yoghurt, to serve

Chopped fresh continental parsley leaves, to serveFreshly ground black pepper, to season

Method1. Heat oil in a large saucepan over medium heat. Add

onion, celery, carrot, parsnip and garlic to pan. Cook,stirring occasionally for 7 8 minutes or untilvegetables start to soften.

2. Add paste to pan and cook, stirring for 1 minute. Addlentils and water. Cover and bring to a simmer ovenmedium heat. Reduce heat to low. Cook covered for 15 20 minutes or until lentils are tender.

3. Divide soup into bowls. Top with yoghurt, if you like

and sprinkle with parsley leaves. Season with pepperto serve.

Exchanges per serve

1.5 0.5 1 2

Nutrients per serve

1121kJ (270cals), 17.7g Protein, 7.0g Fat, 2.3g Saturated Fat, 29.8g

Carbs, 7.0g Sugars, 10.6g Fibre, 143.5mg Sodium

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Check out that view! Dawn & Phil Blake from Step into LifeGolden Grove at Cradle Mountain in Tasmania. Grand Canyon adventures with Chris Link and Joanne Raynerof Step into Life Cheltenham. Chris is rocking one of our old-

school Training Club shirts!

The Step into Life Miranda cardiomax crew are pumped to betraining outdoors! One of Step into Life Alburys teams in the Carevan Lap It UpChallenge recently took out the team trophy for greatest

number of 600m laps completed in a 2 hour period. Go team!

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No, its not a double rainbow its some of the ladies fromStep into Life Cronulla! Looking fit, guys! Step into Life Glenhaven, West PennantHills & Kellyville members as part of a running series recently.

Powerflex time at Step into Life Glenmore Park Jacq Henderson from Step into Life Albury ran the ParisMarathon in her Step into Life shirt. Amazing!

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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/