Vous êtes sur la page 1sur 7

March 2005

Conference 2005
In February Step into Life had its National Conference. We have 50 franchises now, so it was quite a group! We learned even more ways to inflict pain..sorry, of course we mean, to train you, in the months ahead. You can see some pictures of the training on page 4 Boot Camp, Stretch and Flex, and Rubberised Resistance Tubing As these new programs are ready to be rolled out well let you know in class and in the newsletter. Fun times ahead!! Looking forward to another great month of training with youl (picture rubberized Resistance bands could exercise be more fun?) Congratulations Rookie Franchisee of the Year Lisa from Chelsea, VIC Congratulations Franchisee of the Year Deb and Sue from Glenmore Park, NSW

Nutrition Tip Reading Food Labels


Nutritional panels can be a great way to help you choose the right food products. Here are some tips to assist you at the supermarket: When comparing products, always compare the per 100g column, as serving sizes often differ between products. Look for a fat content of: Yoghurt - less than 2g/100g Milk less than 1.5g/100ml Cheese - less than 10g/100g Meats less than 10g/100g Cereal and cereal products less than 5g/100g.

New Sessions & Times

Kids- 4pm Mon & Wed Teenagers 6pm Mon & Wed
People in 20s

7pm Tues & Thurs

Starting Soon Adults 11am Wednesdays

Step into Life Keysborough Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Website: www.stepintolife.com.au

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 to your training club tally (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training. Ask your instructor to help you set some time lines for your goals. 50 Training Club 200 Training Club 500 Training Club

Happy Birthday March Babies! Rozeta Ambrose Timothy DRozario On the 13th On the 23rd

Welcome to Step into Life, Keysborough!


Kathy Young Maria Bonazinga Jill Davis Daryl Edwards Rohini Stevenson Dianne Hamilton Leslie Edwards Angela McCrory Andrew Smith Andrew Leszko Lorraine Oshea Lyn Byrnes Lynette Ball Rozeta Ambrose Jan Cooper Mary Sampieri Rochelle Wheatley Gabrielle Cianciarso Jodie Vlekkert Silvana Moslih Erin Scafocchia Garry Kemp Jeanette Moore

Who are the Personal Trainers?

Aaron Edwards

Matthew Edwards
Where were you born? Melbourne, Australia What sports have you been involved with during your life? Athletics, Rugby, Karate & Gym How old are you? 19 What is your role with Step into Life, Keysborough? Head trainer of kids & teenager sessions plus junior promotions officer What jobs have you worked? Variety News Agency, Local Butchers, Sportsmart & Video Ezy and athletics coach

You can reward your efforts by purchasing your training club shirt for $20

Where were you born? Melbourne, Australia What sports have you been involved with during your life? Athletics, Gym, Tennis, Karate, Football & Volleyball How old are you? 22 years going on 23. . . in a week or 2 What is your role with Step into Life, Keysborough? Owner, Head trainer of adults and 20 yr olds sessions What jobs have you worked? Variety News Agency, Sportsmart, Video Ezy, McDonalds, Rays Tent City And Athletics coach

Step into Life Keysborough Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Website: www.stepintolife.com.au

WHAT ARE THOSE FUNNY BIG BALLS FOR?


They are for core stability.wondering what that all means.read on.
Movements of the spine, especially when large or under load require stabilisation and protection of the individual joint segments. Various muscles play a vital role in spinal stability and the weakness of these can lead to poor postural control, instability, and hence injury. Active stabilisation is understood to be one of the key issues in people with low back pain. Humans spend a great deal of time in upright standing and sitting, requiring spinal support to maintain healthy posture (natural curves and alignment). This active stabilisation is extremely important in protecting the spine during activity. The muscles that are largely

Neutral position of the lumbar spine is that where the discs, ligaments and joints are in the position of least stretch and stress (ie the natural lumbar lordosis is maintained). Common activities of every day life, such as constant poor posture in sitting and extensive use of hip flexors, work to pull the lumbar spine out of this position and weaken the area. This weakness is particularly relevant during exercise, lifting and other activities. Spinal control is constantly challenged. Aggressive use of Rectus Abdominus (ie numerous crunches / curls) will not provide spinal protection, and may even create further imbalance by over strengthening the hip flexors and increasing pelvic anterior tilt. It is necessary to strengthen the muscles that provide lumbar The best stability if we are to prevent or rehabilitate back pain. way to do this is to firstly develop awareness of the neutral position and the ability to attain it. We use a ball to provide an unstable base that helps us to train or retrain in many cases the core stabilising muscles.

Even

holding

sitting

position The

without movement on the ball, can be difficult for some people. next stage is to then challenge postural holding. The most effective way to do this is in positions where the muscles are required to stabilise in daily life, ie sitting and standing. Just sitting on the ball, facilitates excellent postural tone. By then superimposing arms, legs, movement body or of ball the the and

stabilising muscles are challenged to hold. Postural awareness strengthening is the outcome.

responsible for lumbar stabilisation are the transversus abdominus and the deep intersegmental spinal muscle, multifidus. These muscles establish a belt like interplay of these front and back torso muscles.

If fit ball classes are not yet available at your franchise.they will be soon. You can still buy a fit ball now and with it you will receive a short guide to some exercises to get you started. See Merchandise on page 5.

Step into Life Keysborough Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Website: www.stepintolife.com.au

EVENTS
Angela Taylor Fun Run April 10th What happens when you get all the Step into Life Franchisees together at their national conference..this.. The Weekend Away April 15th - 17th
A two night stay, twin share with meals, all the activities and a massage will be 2 night twin share is $302.50 / one night package is $209 Singles are: $374.00 or $249. We are staying at Kooringa Lodge a family resort with plenty indoor and outdoor activities available. You can work as hard as you choose . . . or totally relax. Great to get the partners & friends involved. Can get brochures and enrolement forms from Aaron or Matt.

Boot Camp (coming soon)

FISH CAKES from the Heart Foundation

Rubberised Resistance Training (coming soon)

Ingredients:
1 small can (100g) fish in spring water, drained 1 tablespoon lemon juice 1 medium potato, cooked and mashed 1 tablespoon skim milk powder 1 tablespoon chopped parsley 1 tablespoon chopped onion (optional) Pepper to taste

Instructions:
1. 2. 3. 4. Mix all ingredients together and shape into 4 cakes Roll in flour, breadcrumbs or bran Lightly oil a frypan and brown fish cakes on both sides Serve hot with lemon wedges

Stretch & Flex (coming soon)

Serves 2

Step into Life Keysborough Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Website: www.stepintolife.com.au

Step into Life Kids is dedicated to the provision of group 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.

Please register your interest now as places are limited. $9.70 per session

Boxing Gloves $23.00

Fit Ball 55cm $48.50 65cm $57.00

Ladies Singlet $20.00

Step into Life Keysborough Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Website: www.stepintolife.com.au

National Discounts
Your membership card entitles you to discounts with the following companies: Civic video, ACP (Gourmet,Trav
eller,Good Medicine,The Bulletin, Belle etc),

Ask Steve Ankers for expert advice, Specialising in sports nutrition for weight loss and muscle growth. This store gives 20% OFF the RRP on Body Building Supplements and if you present your membership card youll also receive 20% OFF ALL OTHER SUPPLIMENTS on their Top Brands.

A fantastic professional mobile massage service that comes to you! Step into Life, Keysborough members present your membership card and receive Receive 10% off your Massage!

Bristol, Roger David, Rays Outdoors,

Midas, REBEL Choice Hotels Australasia.

Specialise in getting the correct fit for YOUR feet. . using the latest technology Step into Life Keysborough with great8775 service gives you the Phone: (03) 8502 opportunity to join Mobile: 0423 852 262 their VIP club giving Email: keysborough@stepintolife.com Step into Life, Keysborough members Website: www.stepintolife.com.au RECIEVE 9% OFF at the Dandenong Plaza Store.

Present your membership card and RECEIVE 15% OFF purchases! Conditions of use, and must show your membership card. Only Valid at Keysborough Fasta Pasta. Not valid on public holidays or other on other promotions.

Step into Life Keysborough Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Website: www.stepintolife.com.au

Get your haircut with Dominc & Tony for great friendly service, also Present your membership card and Receive 10% off Haircuts

Come in to meat your needs, present your membership card and RECIEVE 10% OFF The normal price

Step into Life Keysborough Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Website: www.stepintolife.com.au