Fresh Air October 2013_Berwick

7/27/2019 Fresh Air October 2013_Berwick

1/9

Step into Life BERWICK Phone: 0402 076 913 Email: [email protected] October 2013, Issue 85

Local News Sept 14th, 15 Berwick Barbarians started theTough Mudder course and 15 finished together in 'jaw dropping' style!!!It was a very cold, wet and muddy day, each of us tested to our limits!From the 'Electric Eel' to 'Walk the Plank' we all faced our fears & had agreat day. March 22nd 2014, we will be back... to conquer again!!!

Up ComingEvents...What is happening?

Id love to join in!

2013October 13th

Nov 24th

2014March 22nd

Timetable Changes*INCLEMENT WEATHER VENUES:- Timbarra Hall (Hugh Hodson Res.) for 6am- SMP for 6am, 6pm, 6:30pm, 7:15pm, Saturday and Public Holidays*An SMS will be sent out prior to inform you of a venue change.

REMINDER: Monday night sessions are at our St. Michael's Primary (SMP) Schoolvenue, 16 Scanlan St Berwick. Park on Princess HWY service lane (High St) near thepedestrian crossing.

Comic Relief

1... 2... 3... Oooo Ahhhhh!!!


2/9

New MembersWelcome:

Ian MacKessack, Jenny Elkin, LisaCiampoli, Mary Kechichian, ColleenWilliams, Maree Kelly, Daryl Varney,Carrie O Shannessy, Kasi Coxhell,

Ivanka Mecanovic, Terea Colville, BradMcGregor & Chris Imms,

Welcome back:Marija Jurcevic & Ron Boode

Member BirthdaysOct - Jill Davis (8th), Daryl Varney (10th),

Christine Jackson (14th), Andrew Hird (16th),Rod East (17th), Damian Donovan (20th),

Carrie O Shannessy (22nd), Teresa Colville(26th) & Sara Cardenas (28th)

Nov - Belinda Perry (5th)

Happy Birthday all!

Member ProfileLeisa Edwards

Q&AWhere were you born?Dandenong Hospital

What is your current profession?Integration Aide

What sports have you been involved withduring your life/best achievement? Football & Karate, best achievement achieving 2nd DanBlack belt

What is your favourite Step into Life session?

What is your favourite naughty treat whenyour trainers arent look ing?My naughty treat is 'my trainers' and champagne... together preferably!

What are your top 3 goals you would like toachieve?Finish the Marathon, run faster than Bradfield & planklonger than Danni!!

What goals have you achieved at Step intoLife so far? Completing a 1/2 Marathon & Tough Mudder.

Training ClubAchieving your goals at Step into Life

How close are you to your next Training Clubmilestone?

Goal setting is a key element to gaining fitness,weight loss and improved health benefits. At all

Step into Life sessions we add Training Points toyour Training Club tally (you can see your total on

your fortnightly performance report).

Points gained are a measure of your commitmentto your training.

Ask your Trainer to help you set some time lines for

your goals.Award points achieved:

200 pointsPaula Olsson

2000 pointsMichelle Young


3/9

Michelle Chiang1st at SIL Berwick to reach

2000TC Points!!!

Deano & Bradfield the 1 st toreach Fitness Category 8!!!


4/9

Member KERRY ANDERSON from Step into LifeBerwick in Vic at Mt Buller proudly wearing the Endurit shirt.

Step into Life Mitchell Park member Erin Parker after walking 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.


5/9

Merchandise

Directors Desk Activity and Exercise

Dear members, family and friends

Have you seen those people that drive around the shopping centre car park for 15 minutes trying to find a car space right near the entrance when there are plenty of spaces at the far end of the lot? Y oure not one of them , are you?

The difference between increased activity and exercise is simple. Increased activity means making lifestyle decisions to be more active, likeparking the car and walking to the destination or taking the stairs, or a meal stroll after dinner to aid digest ion. Exercise on the other handinvolves the four basic exercise science principles 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 per week. Step into Life qualified Trainers will recommend the type of training youshould do from our 7 types of programs and the number of training sessions per week based on your goals.

The more active your lifestyle is, the more easily you will adapt to an exercise program. Here are a couple of tips to help you to include asmuch 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 an increased metabolism which burns energy for longer and at a higher rate so get active!

Go Step into Life! is our catch cry when you see fellow Step into Lifers walking, running, doing an event or just wearing their Step into Lifegear 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 impact on all the people around you, so at the next tough training session youcomplete, give yourself a few pats on the back for the impact your commitment has on others.

Train hard and enjoy,

Larry Cohen,Director [email protected]

Cap Sleeve T-ShirtLadies$24.00

Cotton StretchyAbove Knee Shorts

$24.75

Sling Bag$35.00

Multivitamin 1204 month pack

$40.00
mailto:[email protected]:[email protected]:[email protected]


6/9

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 Corner The Benefits of Balance 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.


7/9

Stop at the supermarket Ask hotel reception where theclosest supermarket or mini-mart is, so you can replenishyour 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 your plate 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 control all meals or youve chosen to relax your diet when away,you have the option to do additional exercise to burn off any Extras. Enjoy the trip but get back on target quickly!

Matt ONeill BSpSc, 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 of tips 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 or diabetic 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!


8/9

Steps to Jumpstart your Metabolism!

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 your FREE 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

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

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

Source: Womens Weekly - Lean food


9/9

Members BenefitsDiscounts & Offers

See your trainer to learn about the full range of Member benefits 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 that

would 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 DirectoryTo find your nearest location please visit our website -http://www.stepintolife.com.au/locations/australia/

Follow us on -

Refer a friend and well give you

anything 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 your friends 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_Berwick

Documents

Transcript of Fresh Air October 2013_Berwick