Step into Life Berwick

Phone: 0402 076 913 Email: berwick@stepintolife.com

March 2014, Issue 90

Directors Desk
Technology prevails
Dear members, family and friends, Last month saw the launch of our first annual member survey, and we have been overwhelmed by your positive feedback and experiences. If you were one of the thousands of members that took the time to respond to the survey that was emailed out, wed like to say a very big thank you the feedback youve provided will only help us in continuing to make Step into Life bigger and better than ever for you. You spoke, we listened! The feedback weve received so far will assist Step into Life greatly in taking steps in new and exciting directions, including an update to our monthly Fresh Air newsletter This will be the last issue of Fresh Air in the format that you currently know. Im thrilled to announce that as of April, youll be receiving Fresh Air direc tly via email in a new and easier to digest format with a fresh new look! Your Trainer will still be in touch with you regularly via email and Facebook to provide you with regular updates and member news for your Franchise, so youll still be able to recei ve the information you need to stay on top of your fit and healthy lifestyle. This is in one of many exciting changes taking place as Step into Life moves forward into the future with our members, and were looking forward to being able to provide you with a dose of Fresh Air straight to your inbox. Step into Life is committed to building fitter and healthier communities, and I would like to extend a warm welcome to the 295 members that joined us nationally as a result of Fitness N.O.W, our recent National Open Week. We were very happy to see so many new faces enjoying our unique brand of fitness and fun in the fresh air, and our Trainers are looking forward to working with you all to achieve your health and fitness goals. Enjoy your training and your fitness journey and remember, the first 12 weeks is all about building a base, not too much too soon too hard or injuries occur. Build that base and then the results will flow. Welcome to Step into Life, team!

Regards Larry Cohen Founder and Director

Merchandise Order via your trainer or visit www.stepintolife.com

Multivitamin $40.00

Omega Fish Oil $51.95

Muscle & Cell Replenishment $51.15

Glucosamine $54.00

Local News
Looking back, February 2014 was another very busy month for Step into Life Berwick and even Step into Life Victoria for that matter. Step into Life Victorian head office, led by Cathy Stacy (Director), proudly held their first state conference at the stunning RACV resort in Torquay VIC. An amazing 64 Victorian franchisees attended this greatly anticipated event. Marko Radisic was lucky enough also to celebrate his 31 st Birthday camping out for this weekend, where he proudly showcased Step into Life Berwicks notorious Endurit videos to other intrigued franchisees. Over the weekend all trainers were put through their paces with early morning training sessions, back to back showcase classes, very informative presentations and improvement group workshops. This initiative by Step into Life Victoria was invaluable to further enhance our professionalism and service we consistently strive for at Step into Life Berwick. Some of our members may have noticed some new exercises throughout our sessions already, which we are eager to share with you all, so keep a close eye out and enjoy!!! A big thank you and job well done to Step into Life Victorian!!! Here are some photos... see if you can spot Marko in the thick of things.

Also in Feb, one of the biggest & best enduit BOOTCAMP missions at Step into Life Berwick was successfully completed by our brave recruits. With perfect weather, beautiful beaches, fun was had by all!! Those of you that missed it, dont worry, Autumns bootcamp is around the corner!!! Your B.I. awaits... 1, 2, 3... Oooo ah!!

Events
What is happening? Id love to join in! Coming this year

Timetable Changes
this month is...
So please bring your Fit-balls along to all Tone-up sessions for the month of March. If you need to purchase one, please see one of your trainers to match you up with an appropriate fit-ball.

!!!

TIMETABLE: The BIGGEST & arguably the BADDEST Berwick Barbarians team to date are out to conquer the Tough Mudder obstacle course yet again. With plenty of new obstacles, it just couldnt come sooner! 1, 2, 3... Oooo AH!!!
All Mon & Wed classes will be held at our St. Michaels Primary (SMP) School venue, except for the 9:15am sessions on those days. 16 Scanlan St Berwick, park on Princess HWY service lane (High St) near the pedestrian crossing.

May 4th
Talk to your Trainer regularly to ensure youre completing the best mix of training available to you to reach your goals.

Comic Relief

Training Club
Achieving your goals at Step into Life
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 (totals available on your fortnightly progress report). Points gained are a measure of your commitment to your training. How close are you to your next Training Club milestone? Ask your Trainer to help you set some time lines for your goals.

Member Profile
Jim Mackenzie
Where were you born?
Box Hill, grew up around Doncaster, spent 5 years in Perth, 15 years now in Berwick.

What is your current profession?

Awards achieved:
200 points Jessica Birks, Aiden Olsson, Fiona Waters, Tracy Feiner & Nicki Nicola Wilson 500 points Paula Olsson, Arek Rainczuk, Ivanka Mecanovic & Jess Hosemans 1000 points Sarah Birleson, Christine Jackson & Stephen Penn 1500 points Jodie Donnellon, Fiona Mackenzie & Lisa Boulton 2000 points Leanne Bury

On my 4th career change! From a Medical Scientist to Senior Executive in Quality Management/Process Improvement to Consulting to owning my own Landscaping/Gardening business.

What sports have you been involved with during your life/best achievement?
Bit of Footy and Golf, but mainly Motorsports.

What is your favourite Step into Life session?

Probably otherwise down at the beach, but

New Members
New Members:
Ildi Tyler, Carole Stephens, Kathy Kouniakis, John Flynn, Corin Breguet, Madelyn Mills, Liz Mills, Cindy Smith & Craig Wilson

What is your favourite naughty treat when your trainers arent looking?
Just taking a break! Also need my after-dinner Ice-cream hit... every night!!!

Welcome back:
Trisha Ranchod

What are your top 2 goals you would like to achieve?

- See the Northern Lights, - Be as fit as I am in 10 years time!

Member Birthdays
March: 8 Shireen Richardson 17th Sandra Rousseaux 18th Linda Boatman 21st Corin Breguet 26th Jeanette Hird 27th Jeff Robinson
th

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

- Getting fit enough (after surgery), to do Tough Mudder in Jan 2013, - Achieving 1000TC points, - Reaching Fitness Category 7!!!

Happy Birthday!

Training Tips
Dealing with DOMS

3. Do not stop and start moving while exercising; instead, keep steadily moving so fresh blood will be sent to repair your taxed muscles. 4. While you are working out, stay hydrated by drinking water every 15 minutes. 5. If you are sweating a lot, its important to replace lost electrolytes with a sports drink or other electrolyte-rich foods, because these essential salts regulate heartbeats, muscular contractions, and nerve function. 6. STRETCH! You can use a foam roller to lengthen muscles and break up knots. 7. Immediately after working out, eat a post-workout snack that has a 4:1 ratio of carbs to protein to help restore the nutrients lost in the muscles during the workout. 8. Consider getting a sports massage to increase circulation and break up major knots in problem areas that are always sore. 9. Take a cold shower post-workout to reduce inflammation of the muscles.

Struggling to walk up the stairs at the train station after yesterdays workout? Unable to laugh without your abs feeling pain (Oh the pain so much pain!)? After an intense cardio workout or weighttraining session, you might be feeling a little stiff with some sore muscles, known as DOMS Delayed Onset Muscle Soreness. So what can you do to avoid DOMS? Because were wonderful, weve put together 10 quick steps for you to take before, during and after training to avoid the dreaded pain of DOMS: 1. Eat a pre-workout snack that is low-fat and highcarb with some protein. 2. Take the time to warm up and cool down so you do not stress and overtax your muscles and heart.

10. An hour or so after your training session, go for a light stroll to increase blood flow and circulation. Too easy say goodbye to DOMS!

Snacks for home, office, anywhere

Snacks are an important part of your MJ Plan to add nutrients, provide energy and help you manage betweenmeal hunger. Here is a list of snack ideas for different locations, complete with MJ Exchanges. Home Quick ideas out of the fridge or pantry: Fruit salad - cup fruit salad with 100g Yoplait Forme French vanilla yoghurt = 1 Fruit, 1 Dairy. Raw veg sticks - 1 cup raw veggies dipped in 100g of low-fat cottage cheese = 2 Veg, 0.5 Dairy. Bread & Philli Light - 1 slice of Burgen fruit and muesli bread with a thin spread of reduced-fat table spread = 1 Starch, 0.5 Fruit, 1 Healthy Oil Strawberry smoothie - (200ml skim milk, 2 tbsp lowfat yoghurt, 250g frozen strawberries) = 0.75 Dairy, 1 Fruit Vitaweats - 4 small Vita-weats = 1 Starch Kraft Free cheese 2 Slices, 40g = 0.5 Dairy Office / Desk drawer Fresh & packaged ready-to-eat snacks: Soup - Continental Vegifull Eight Vegetables soup 250g = 3 Veg, 1 Starch Fruit tub - Diced fruit in natural juice small tub = 1 Fruit Tuna - John West Tuna with onion and tomato savoury sauce 95g = 0.75 Protein Mixed nuts, 30g = 3 Healthy Oils Muesli bar Carmens Classic Fruit Muesli Bar 1.5 Starch, 1.5 Healthy Oils Office / Desk drawer Fresh & packaged ready-to-eat snacks: Soup - Continental Vegifull Eight Vegetables soup 250g = 3 Veg, 1 Starch Fruit tub - Diced fruit in natural juice small tub = 1 Fruit Tuna - John West Tuna with onion and tomato savoury sauce 95g = 0.75 Protein Mixed nuts, 30g = 3 Healthy Oils Muesli bar Carmens Classic Fruit Muesli Bar 1.5 Starch, 1.5 Healthy Oils

Office / Desk drawer Fresh & packaged ready-to-eat snacks: Soup - Continental Vegifull Eight Vegetables soup 250g = 3 Veg, 1 Starch Fruit tub - Diced fruit in natural juice small tub = 1 Fruit Tuna - John West Tuna with onion and tomato savoury sauce 95g = 0.75 Protein Mixed nuts, 30g = 3 Healthy Oils Muesli bar Carmens Classic Fruit Muesli Bar 1.5 Starch, 1.5 Healthy Oils Car Portable one-handed options: Grapes - 1 small bunch of grapes = 1 Fruit (replace those travel lollies!) Nobbys Nude Trail mix 25g = 2 Healthy Oils, 0.75 Fruit Chic nuts roasted chickpeas - Herbs & garlic flavour, 25g packet. = 1 Starch Cheese and crackers - Mainland On the Go tasty light, 30g = 0.5 Dairy, 0.5 Extra Yoghurt - Dairy Farmers Thick and Creamy 170g tub Field Strawberries = 1.5 Dairy Keep in your handbag Back-up items that wont squish: Mandarins x 2 = 1 Fruit Edgell 3 beans and corn thai sweet chilli flavour, 150g = 0.5 Protein OR 1.25 Starch Muesli bar - Be Natural fruit and nut trail bar = 1 Starch, 0.25 Fruit Sanitarium Up & Go Vive - banana flavour = 1 Dairy, 0.5 Starch Dried apricot halves x 6 = 1 Fruit Movies Yes, you can bring in healthier options: Maltesers - 12g snack pack = 1 Extra (Yes, you can bring a choc fix!) Uncle Tobys simply fruit bar 1 bar = 1 Fruit Grain waves 1 Small pack (30g) = 2 Extras Trail mix (1 cup air popped popcorn, 20g mixed nuts, tbs sultanas, 3 dried apricot halves) - 2 Healthy Oils, I Fruit, 0.5 Extra Diet soft drink 1 can = Free food (limit of 1 artificially sweetened product a day) Jelly snakes x 6 = 2 Extras

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The Morning Show

At Last - Guilt Free Eating!

Healthy Recipe

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt ONeills Metabolic Jumpstart. This 4 week program provides you with a complete 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 Step into Life trainer for the duration of your membership, and receive: 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

Citrus infused strawberries

Serves: 2 Prep: 15 mins Ingredients 1 cup fresh strawberries 1 tablespoon sugar 1 tablespoon orange liqueur 1 teaspoon lemon juice Method
1. Combine strawberries, sugar, Grand Marnier (or other orange liqueur) and lemon juice in a medium bowl. 2. Let stand, stirring once or twice, until the strawberries release their juice, about 10 minutes.

Exchanges per serve*

For more information talk to your trainer.

0.5 0 0 0.5

Nutrients per serve

259kJ (73cals), 1g Protein, 0g Fat, 0g Saturated Fat, 17g Carbs, 15g Sugars, 1g Fibre, 2mg Sodium

Loyal Step into Life Caulfield member Liz (above, centre, and below) has accomplished another Step into Life first 9000 Training Club Points! A dedicated member for over 12 years, Liz smashed this massive goal with ease. Amazing work, Liz! Heres to 10,000

West Lakes member on the Spirit of Tasmania, proudly sporting his 200 Training Club T-Shirt!

East Fremantle & Cottesloe recruits (AKA total champions) tackled a tough endurit session. Well done, team!

Woonona NSW, members toning up as the sun rises.

Refer a friend and well give you anything you want!

At Step into Life we value your patronage and 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. Due to customer demand we have Franchise territories available throughout Australia and New Zealand. If you know anyone with an interest in health and fitness that would love to run a Fitness Franchise, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee. For each friend who joins as a result of your referral to any Step into Life Franchise nationally, you will receive a Step into Life Any Store Gift Card to the value of $25. Use your referral gift card from us to purchase almost anything provided it can be purchased from a store which has EFTPOS facilities.

Contact your state office on 1300 134 136 for more information.

Members Benefits
Discounts & Offers
See your trainer to learn about the full range of Member benefits available to you.

Franchise Directory
To find your nearest location please visit our website http://www.stepintolife.com.au/locations/australia/
Follow us on -