Fresh Air October 2013

7/27/2019 Fresh Air October 2013

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Directors DeskActivity and Exercise

Dear members, family and friends

Have you seen those people that drive around the shoppingcentre car park for 15 minutes trying to find a car space right nearthe entrance when there are plenty of spaces at the far end of thelot? Youre not one of them, are you?

The difference between increased activity and exercise is simple.Increased activity means making lifestyle decisions to be moreactive, like parking the car and walking to the destination or taking

the stairs, ora meal stroll after dinner to aid digestion. Exerciseon the other hand involves the four basic exercise scienceprinciples of intensity, frequency, duration and type.

Exercising within a specific heart rate range monitors the intensity.Duration can be measured according to time or distance. Therecommended frequency is a minimum of three sessions perweek. Step into Life qualified Trainers will recommend the type oftraining you should do from our 7 types of programs and thenumber of training sessions per week based on your goals.

The more active your lifestyle is, the more easily you will adapt toan exercise program. Here are a couple of tips to help you toinclude as much activity as possible:

- Get a good nights sleep so you have the zest to be active- Sit on the fit ball at work and at home- Walk to the shops for fresh fruit and vegetables- Ride the bike to work one day per week- Include some range of movement activity while at work,

shoulder rolls, hip rotations, shake out the legs etc.

The benefits of an active lifestyle and an exercise program are anincreased metabolism which burns energy for longer and at ahigher rate so get active!

Go Step into Life! is our catch cry when you see fellow Step intoLifers walking, running, doing an event or just wearing their Stepinto Life gear with pride. I was really proud of the Step into Life

members I saw in the Anglesea 8 and 15km trail run well done!

Your active lifestyle and improved fitness level will have an impacton all the people around you, so at the next tough training sessionyou complete, give yourself a few pats on the back for the impactyour commitment has on others.

Train hard and enjoy,

Larry Cohen,[email protected]

Step into Life BendigoPhone: 0458498292Email: [email protected]

October 2013, Issue 85

Local News

The De Castella Run Farewell to Winter

Trek to the Tavern

Thank you to everyone that attended the Trek to theTavern, what an enjoyable day.

Louise, Suz and I had a tough run at the De Castella

event in Kew, tough but rewarding. This is my

favourite run so far.

The improvement in our teams running capabilities is

a sight to behold. Make sure you register for the

Bendigo Bank Fun Run under Step into Life

Bendigo password mick
mailto:[email protected]:[email protected]:[email protected]


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Comic Relief

Merchandise

Cap Sleeve T-ShirtLadies$24.00

Cotton StretchyAbove Knee Shorts

$24.75

Sling Bag$35.00

Multivitamin 1204 month pack

$40.00

Timetable Changesonday

Weeroona Oval

6:15am

cardiomaxtm

Lake Weeroon

9:15am

cardiomaxtm

Weeroona Ova

6:00pm

cardiomaxtm

uesday

ednesdayWeeroona Oval

6:15am

toneuptm

White Hills Primary

9:15am

boxkicktm

Weeroona Ova

6:00pm

toneuptm

hursdayWeeroona Ova

5:00pm

toneuptm

Weeroona Ova

6:15pm

boxkicktm

ridayWeeroona Oval

6:15am

boxkicktm

Lake Weeroon

9:15am

toneuptm

ELMORE OVAL

4:30 pm

cardiomax

aturdayLake Weeroona

8:00am

powerflextm

Lake Weeroon

9:30am

powerflextm

Get onboard our next achievit package starting afterthe Melbourne Marathon. Training starts on the 20

thof

October and runs until the 1st

of December. Please seeme for details.

EventsWhat is happening? Id love to joinin!Coming this yearMelbourne Marathon 13th Oct

Bendigo Bank Fun Run 3rd

NovAltona Cherry Lake Run 8th Dec


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New MembersWelcome!Fiona TuoheyIlze Stals (welcome back Ilze)

Member BirthdaysHappy Birthday!

Susan Forster 14th

OctFiona Tuohey 15thMatt Bronca 16thCharu Banerji 20th

Jody Chant 23rdCasey Fry 29thLoretta Bell 31st

Member ProfileWho is?Louise Hall, (pictured below at the DeCastella Run in Kew)

QuestionsWhere were you born?Wellington, New Zealand. Apparently I still have an accent.

What is your current profession?bookkeeper

What sports have you been involved with

during your life/best achievement?dancing, cycling, scuba diving, rock climbing; currently it'sall about orienteering

What is your favourite Step into Life session?running sessions with speed/interval training

What is your favourite naughty treat whenyour trainers arent looking?chocolate! And chips. But mostly chocolate. Cadbury OldGold Peppermint - increasingly hard to find on this side ofthe ditch.

What are your top 3 goals you would like toachieve?to keep running injury-free until I'm at least 90yo. Oh, andhave fun and stay healthy on the way.

What goals have you achieved at Step intoLife so far?I got my mojo back. :-)

Training ClubAchieving your goals at Step into Life

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 - September200 points Nicole Mayes, Jody Chant, VickiCoombes500 points Kerri Nally, Charu Banerji,Rachel Gard.


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4. Reaction Time If you slip or stumble when carrying outchallenging balance exercises your body needs to re-

balance immediately or you will fall. This can improve yourreaction time as you learn to quickly correct a mistake, butnot over-correct.

5. Strength Balance training is challenging for yournervous system (brain and nerves). The nervous systemrecruits your muscle when lifting weights, so as your nervoussystem becomes more efficient it can recruit a higherpercentage of your muscle for each lift. This means you arestronger and can lift more weight.

6. Power Power is the ability to exert maximum muscularcontraction instantly in an explosive burst of movement. Thetwo components of power are strength and speed. With

quicker reaction times and stronger muscles, your powerability should increase too.

7. Agility Agility is defined as quick and nimble. It is theability to change the direction of the body in an efficient andeffective manner and to achieve this you require acombination of balance, speed, strength, and co-ordination.Therefore, the better your balance is, the more likely you areto have good agility.

8. Fun & Challenge Adding some balance exercises intoyour fitness routine adds a new dimension, a dimensionwhich is challenging but also fun too. It is motivating whenyou notice the improvement to the rest of your fitness regime

by adding in balance training.

9. Long term health Incorporating balance training intoyour routine helps to maintain or improve your balance,which is needed to prevent falls and fractures. As we getolder our balance can deteriorate, something we want toavoid.

Johns CornerThe Benefits ofBalance TrainingMost people do not think about incorporating balancetraining into their fitness regime. I think this is because theydont understand the benefits of adding it in. Balance is theability to control the bodys position, either stationary (e.g.complex yoga pose) or whilst moving (e.g. ice skating).Balance is a key element of fitness, along with strength,

cardiovascular exercise, and flexibility. Balance training canbe done using a stability ball, bosu ball, or board trainer. Theoverall benefits of balance training include improvements tooverall fitness, sports performance, and injury prevention.

Specific Benefits Include:

1. Body Awareness Body awareness is the sense of howyour own limbs are oriented in space, also referred to asproprioception. Balance training promotes body awarenesswhich makes movement more seamless, with less likelihoodof injury.

2. Co-ordination Balance training requires all of your

body to work together otherwise you might fall or stumble.By improving your co-ordination during balancing training,there should be an improvement to your co-ordination ineveryday life.

3. Joint Stability Balance training promotes stable knees,ankles, hips, and shoulders. This can prevent a whole arrayof injuries including sprained ankles and serious kneeproblems. These injuries are not uncommon in people whodont do any balance training but do play a sport.


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Stop at the supermarket Ask hotel reception where theclosest supermarket or mini-mart is, so you can replenish

your snacks.

Choose kitchen facilities Arrange accommodation withkitchen facilities, so you can prepare your own meals onsome or all days.

Quiz the chef Ask the chef for your meal the way youlike it extra veg or salad, oil on the side, etc. If you eatout a lot when travelling, you need to take charge.

Fill up on salad & veg At smorgasbords, load yourplate up with salad & vegetables first to automaticallyreduce the calories.

Include a gym Check the hotel has a gym good enoughto work out in. Look for pictures online or ask the hotel inadvance about facilities.

Schedule physical activities In addition to relaxationtime on holiday, schedule some active leisure like hiking,swimming or water sports. Youll burn heaps of caloriesand the kids will love it!

Burn off the Extras If you havent been able to controlall meals or youve chosen to relax your diet when away,you have the option to do additional exercise to burn offany Extras. Enjoy the trip but get back on target quickly!

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

How to eat well & stayactive when travelling

Just because you travel a lot for work or leisure doesntmean your waistline has to blow out. Heres a checklist oftips to ensure your food and fitness routine stay on targetwhen travelling:

Plan ahead With online restaurant review websites

and apps its never been easier to plan your eatingexperiences in advance. Pre-planning makes thehealthy choice, become the automatic choice.

Pack snacks Traffic, flight delays & other surprisescan leave you hungry & susceptible to poor foodchoices. Bring along snacks like nut mixes, dried fruitor trail bars.

Carry bottled water Keep hydrated with a smallbottle of water.

Order special meals on flights When you book

your flights, select a special meal. Low-cholesterol ordiabetic meals are often high in protein & will fill youup with fewer calories. Youll get fed first too!

Stock the hotel fridge yourself Ask for the snackbar to be removed & restock with your own healthysnacks, like trail or muesli bars, nut mixes and yoghurtin the fridge. Much less temptation!


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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 Step

into 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

Apricot and honey soufflsServes: 6 Prep: 15 mins Cooking: 30 mins

Ingredients cup (55g) castor sugar 4 apricots (200g) cup (60ml) water 2 tablespoons honey 4 egg whites

Method1. Preheat oven to moderately hot. Lightly grease six cup

(180ml) ovenproof dishes; sprinkle insides of dishes with alittle of the sugar, place on oven tray.

2. Place apricots in small heatproof bowl, cover with boilingwater; stand 2 minutes. Drain; cool 5 minutes. Peel anddeseed apricots; chop flesh finely.

3. Combine apricots in small saucepan with the water, honeyand remaining sugar; bring to the boil. Reduce heat; simmer,uncovered, about 10 minutes or until apricots soften to a jam-like consistency.

4. Beat egg whites in a small bowl with electric mixer until softpeaks form. With motor operating, gradually add hot apricotmixture, beating until combined. Spoon souffl mixture intoprepared dishes; bake, uncovered, in moderately hot oven

about 15 minutes or until souffls are browned lightly.

Exchanges per serve

0.25 1

Nutrients per serve

427kJ (102 cals), 2.4g Protein, 0.1g Fat, 0g Saturated Fat,23.3g Carbs, 23.1g Sugars, 0.6g Fibre, 35mg Sodium

Source:Womens Weekly - Lean food


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Member Kerry Anderson from Step into Life Berwick in Vic atMt Buller proudly wearing the Endurit shirt.

Step into Life Mitchell Park member Erin Parker afterwalking the Inca trail up Machu Pichu in Peru,

wearing her 1500 club training shirt.

Darren Lapthorne from Step into Life Brighton SA is the2013 nominee for Most Dedicated and Loyal Member.

Here he is running in Central Park.

Gina House from Step into Life Fulham Gardens SAon Waikiki Beach, lapping up the sunshine in Hawaii.


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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/

Fresh Air October 2013

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