10-heartbeat newsletter december 2005

8/12/2019 10-Heartbeat Newsletter DECEMBER 2005

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December

Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: keysborough@stepintolife .comWeb: www.stepintoli fe.com.au

Variety is the spice of life

I am sure you have all heard this saying before but doesvariety have an affect on the results from your grouppersonal training?

It certainly does. Variety of training is vital to ensurecontinued success. The human body adapts very easlily

to the same routine. Variety also applies to your diet. Itis essential to provide the human body with nutrientsfrom as wide a range of food groups as possible. Thatdoes not mean Thai food tonight and Indian foodtomorrow night! Variety means a wide range ofvegetables and fruits for example.

We are all creatures of habit and so we pack an applefor lunch or we eat the same breakfast. You can provideyour body with more energy and increase yourmetabolism by eating a different fruit everyday or tryingdifferent fresh vegetables.

So what variety of training does Step into Life offer?Cardiovascular * Toning * Fit ball * Boxing * Stretch n

Flex and Boot Camp. These are all the types of trainingthat Step into Life offers.

How do we ensure variety? Every Step into Life trainerhas hundreds of lesson plans to choose from withinthese training categories. They also have a Step intoLife software package that shows them what lessonplans they have done and which they have not done toensure variety.

Continued within

Directors Desk

Local News

Timetable UpdatesSaturday session is now at 9amNEW Tuesday - 6pm Toning & 7:15pm Toning

BOOT CAMP on beach DECEMBER 10TH get yourentry forms in ASAP so trainers can give you details

No Session on January 1stPlease advise your trainer if there are any sessions you

wish to use your suspensions on.

Step into Life End Year Event

On Sunday November 20th9am at Banksia Park was

held the Victorian Step into Life end year event. Erin,Melissa, Jeannette & J ill carpooled up with Aaronexpecting a little fun. After the introduction all theinstructers took off their party shirts to reviel their bootcamp instructor shirts to inflict some powering andweird exercises for an hour! We re givin youz variety!


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December

Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: keysborough@stepintolife .comWeb: www.stepintoli fe.com.au

Training

AwardsGoal setting is a key elementto gaining fitness, weight lossand improved health benefits.At all Step into Life sessions

we add training points to yourtraining club tally (you can seeyour total on your fortnightlyperformance report).

Points gained are a measureof your commitment to yourtraining.

Members

BirthdaysHappy Birthday!!

6th Nicholas DRozario

7th

Ellen Hutchison

17th- Silvana Moslih

26th Diedre Nurhadi

27th Alan Scafocchia

WelcomeNew

MembersCheney Dsylva

Salinda Diaz

Adam Fabris

Renee Tipker

Meg Horsburgh

Members ProfilePAUL ISSAI

IZZYWhere were you born?Melbourne

Where have you worked?2002 World Masters Games, TDC,

Champion Compressors

What is your current profession?Marketing Coordinator

What sports have you been involved

with during your life/bestachievement?Basketball and Athletics

What is your favourite Step into Lifesession?Cardio

What is your favourite naughty treat

when your instructors arent looking?Anything sweet!

What results have you seen since you

started SIL?A great fitness level and an ability to run

better than I ever have in my life!

Awards achieved inNovember:

50 pointsRenee Bilston

200 points

500 pointsJeannette Moore(our first to reach 500!)CongragulationsJeannette!

1000 points

1500 points

2000 points

CONGRATULATIONS!!

You can reward your efforts bypurchasing

your training club shirt for $20

What is your 10 week challenge?Reach a time of 4:02 per KM, which I have!!

What are your Interests & Hobbies?Basketball, Running

What Primary & Secondary Schools did

you attend?Chandler Primary and Secondary


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December

Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262

Emai l: [email protected]: www.stepintolife.com.au

Health and Fitness Article

10. Stop exercising and consult yourphysician if you experience any ofthese symptoms during exercise.

* Bleeding * Elevated blood pressure* Cramping * Dizz iness *Faintness* Severe joint pain

11. During pregnancy, all theconnective tissue in the bodybecomes more lax than normal. Tohelp prevent injury, avoid deep flexionand extension of the joints and avoidactivities that require jump ing orjarring motions or rapid change indirection. Always brace yourabdominal musc les when lifting and

maintaining good posture to reducethe risk of injury.

12. Always wear a good supportivebra while exercising, to avoidoverstretching the breast ligaments.

13. After 20 weeks, have your trainercheck your abdominal musclesweekly, to determine if the rectusabdominal muscles has separated.

This gap which occurs between yourabdominal muscles during pregnancyknown as diastasis recti and canoccurduring pregnancy, though oftenoccurs during delivery.

If it does occur, cease abdominal curlsand oblique work, but maintain thedeep abdominal bracing exercises.

14. Always maintain correct postureand form during exercise. Have yourtrainer assess your posturethroughout pregnancy, keeping watchfor musculoskeletal changes. Braceyour abdominal muscles and beaware of your back at all times.

15. Choose a mixture of weightbearing and non weight bearingactivities such as walking, lightweights, yoga and swimming. Avoidlifting and holding the breath. Do notperform lunges or wide squats as theymay lead to lower back pain and/orpubis symphysis pain.

16. Strengthen your pelvic floormuscles. Strong pelvic floor muscleswill assist with the birth process andrecovery and help to p revent stressincontinence.

17. After b irth, return to exercisegradually. Start with gentle abdominalbracing focusing on the pelvic floorand the deep corse t muscles. Checkwith your physician at six weeks post-natal, prior to re-starting an exerciseprogram with your trainer.

By Liz D ene, BHMS

Australian Fitness Network

Spring 2005

Guidelines for exercise duringpregnancy

1. Obtain a physicians approval beforestarting an exercise program

2. Maintain regular exercise, at least 3times per week of at least 20-30 minutesin duration

3. Avoid exercise in the supine position(lying on the back) after the firsttrimester

4. Avoid exercise in hot, humidenvironments, and always stay wellhydrated

5. Always stop exercising before youfeel exhausted. Keep your maximumheart rate at 70% o f heart ratemaximum.

6. You will find there is an increase inyour resting heart rate by as much as 30beats per minute by the end of yourpregnancy.

7. You will need to increase your foodintake by an additional 300 calories perday, building up to 500 by the thi rdtrimester.

8. Eat carbohydrates before exercise, asyour blood sugar levels can fluctuaterapidly during pregnancy. Always eatfood containing low Glycemic Indexcarbohydrates 1-2 hrs before exercise.

9. Always have a prolonged cool downafter the aerobic portion of your workout.A 5 minute aerobic warm-up and a 10-15 minute aerobic cool down isessential.


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December



Photos Of the

Month

Healthy Recipe Basil Beef Chilli Salad

Method:*Place the steak in a non metallic bowl,

add the chilli paste, salt and pepper andtoss to coat*Heat a char-grill pan over high heat untilhot*Cook the steak for 3-4 minutes eachside or until cooked to your liking, sliceand set aside*Place the tomatoes, chilli, cucumber, redonion, basil and steak in a bowl and tossto combine*Whisk together the lime juice, fish sauceand sugar and spoon over the salad toserve*Place the salad on serving plates.Serves 4Source: Donna Hay

XMAS FROLIC

Date: Sunday December 4thWhere: Braeside Park . Carpark 8Time: 4:30PMPlease bring plate of food and drinks fora BBQ, chairs and some sportsequipment to play around with, a bike ifyoud like to go for a ride.

Family & Friends are welcome

Ingredients:750g rump steak, trimmed

1 tablespoon chilli soy bean pastesea salt and cracked pepper1 x 250g cherry tomatoes,halveds1 long red chilli, thinly s liced1 lebanese cucumber, sliced1 small red onion, sliced1 cup basil leaves1/3 cup lime juice1 teaspoon fish sauce1 tablespoon brown sugar

Before a session the talk is on

They look so pretty

Getting tougher

After the session theyre still smiling

Tasty Low Fat Salad Dressing1 tablespoon low or no fa t natural yoghurt2 tablespoons lemon juice1 tablespoon olive oilGrated zest (peel) of a lemonGrated clove of garlicSeason with salt & pepper, whisk & serveSource: Lorraine Fabris


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December



Step into Life Kids is

dedicated to the provision of

group personal training to

children in a fun, educational,supportive and confidence

building e nvironment.

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.

Merchandise Corner

A3 Polar Heart Rate Monitor

Step into Life ChristmasSpecial!!Why not treat yourself or buy a Christmas Gift for afriend. The A3 Polar Heart Rate Monitorat only$136.40 is accurate with simple functionality and veryeasy to use. Start monitor ing your heart and enjoy the

benefit of increased Health and Fitness.

Term 4 2005 is underway.Register your interest nowfor 2006. Spaces arelimited

$9.70 per session


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December



General NewsXMAS

All franchisees from Step into Life throughout Australia wish all of our clients a safe andenjoyable festive season and a prosperous New Year. May you all reach the goals thatyou set yourself through 2006.

More Franchises Opening

New franchisees will be starting classes in February 2006. These franchisees will bedoing their initial 9 day training on the Gold Coast in January. See locations below -:

SA Golden Grove, Morphett Vale QLD New Farm, Bulimba WA Illuka, ShentonPark, Willeton NSW Cronulla, Drummoyne, Oatley, Parramatta, Rushcutters Bay,Bronte VIC - Thornbury, Werribee, Murrumbeena, Templestowe

Health & Fitness Article

Stretch & Flex Exercises to help you through your busy day!!1. The BoatLie on your back on the floor. Raise your head and legs until they are perpendicular to the body and then lowerthem again. This movement develops core stability and is taught in 10 steps to increase muscular challengeprogressively

2.Half CamelKnee on the floor, with toes curled under, hips still. Lengthen the spine then arch backwards while squeezingyour shoulder blades together, opening your chest.

3. The Table TopSit on the ground with legs outstretched, hands on ground for support, arms straight. Lift bottom until knees areover ankles, forming a tabletop.Extracted from the Step into Life Stretch & Flex program 2005


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December



Member BenefitsNATIONAL DISCOUNTS WITH YOUR MEMBERSHIP

CARD INCLUDE PLACES:Civic video, ACP (Gourmet, Traveller, Good Medicine, The Bulletin, Belle etc)

Bristol, Roger David, Rays Outdoors, Midas, REBEL, Choice Hotels Australasia.LOCAL DISCOUNTS

Where: 320-326 Cheltenham Road, KeysboroughPhone: 9769 1536

Website: www.cellarbrations.com.auDiscount: Present the above cutout for 10% off

(only when you spend $50 or more)VALID ONLY IN NOVEMBER

Specials: Join the Wise Buy Club for free to berewarded for your purchases

BUDGET BUYSCraig & Michelle Wachter

Where: 17 Buckley Street, Noble Park

Phone: 9547 6712Discount: Present membership ca rd for 10% off*

Specials: Great deals on bulks of food, sweets,

drinks and more. Even TOYS for christimas!

*discount excludes milk

Discount: Present membership card for 15%off*

* Not valid on public holidays or on other promotions

WAVERLY

GARDENS

VILLAGE

CINEMAS

Where: Waverly Gardens Shopping Centre

Phone: 9558 4866

Website: www.villagecinemas.com.au

Discount: Present membership card

to receive $4.90 movie tickets*

*does not apply to movie specials

Special: if you justed missed seeing a movie at

any other cinemas, here they may have it playing!

Where: Shop L02, 250 Dandenong Plaza

Phone: 9793 9366Discount: Present membership ca rd for 10% off*

Specials: Specialise in getting the correct fit for

YOUR feet. . using the latest technology with

greatservice!

*only applies to footwear, smaller discount

applies for other items.

Where: SHE COMES TO YOU!

Phone: 0427 978 860

Discount: Present membership card for 50% off

your first consultation & 10% off thereafter.

A fantastic professional mobile massage service

that comes to you! Group Sess ions Available

BE HEALTHY,

HEALTHY FOODS

Where: Shop 13, 236

Lonsdale Street, Dandenong

Arcade

Phone: 9792 1693

Specials: Get expert nutritional advice from Steve

Ankers and he already gives 20% off the RRP of

Body Building Suppliments.

Discount: Present membership card for 20% off all

the other Suppliments

NOBLE MENS

HAIRDRESSING

1b Frank Street,

Noble Park

Phone: 9562 4771

Come in for a friendly s ervice & great haircut.

Discount: Present membership ca rd for 15% off*

Specials: Do colour tips & ladies haircuts too

*discount only applies to haircut

Sells isotonic formulas for nutrients that are

obsorbed quicker than tablets into the

bloodstream. Also sells other products.

Where: Sells to you Phone: 0417 524 464

Discount: Present membership card for 10% off

Specials: Vitamin B12 for extra energy

RRP $28.55 Now $22 (45 servings)

STEP INTO LIFEKEYSBOROUGH

DECEMBER DISCOUNT


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December



TIMETABLEMonday

6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday6 pm

Toning

7:15 pm

Toning

Wednesday6 am

Cardio

6:30 pm

Kick Boxing

Thursday6pm

Toning

7:15 pm

Toning

Friday

Saturday7am

Boot Camp10

th

December

9 am

Toning

If temperature is 30 degrees or over then 6pm sessions will move up to do the 7:15pm session

Training Sessions suitable for all ages and fitness levels

Cardio A fun and motivational session that improves overall hea lth, heart and lung Fitness.

Toning Improves muscular strength and endurance, body tone and shape and postural stability.

Kick boxing Self defence moves to combine a cardio and toning workout in one.

Fit ballExcellent for core stability providing effective muscular strength and endurance, body tone andshape.

Stretch n Flex Enhances flexibility through yoga-based activities for balanced health

RubberisedResistance

Great all-over body workout using Rubberised Resistance Bands

Boot Camp A tough army style, test your limits workout session dates from your trainer.

TONING SESSIONSWeek

Commencing 5thDec 12thDec 19thDec 26thDec 3rdJan 10thJan

Mondays6am

ResistanceBand

Fit Ball WeightsResistance

BandFit Ball Weights

Tuesdays6pm & 7:15pm

ResistanceBand



Thursdays6pm & 7:15pm

WeightsResistance


ResistanceBand

Fit Ball

Saturdays9am



ResistanceBand


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BootBootBootBootCampCampCampCampStep into LifeThe exercise and lifestyle solution

Enrolment Form

Payment Detail (please complete training fees and total payable)

Please enrol me in December 05 Navy Seals Boot Camp! @ Chelsea Beach!(you will receive a conformation form provided you get this in at least a week prior)

Name________________________________________________________

Day Attending : Sat, December 10th ? Y/N

Training Fees: $________________ plus T-shirt: $25 = Total $________________

Size Required (please circle): S M L XL XXL

PAYMENT METHOD: Cash [ ]

OR Cheque [ ] Please make cheque payable to Step into Life Keysborough

OR Credit card [ ] As per file or please complete details below

Number

Expiry Amount $

Name on Card________________________________________

Signature_____________________________________

-------------------------------------------------------------------------------------------------------------

Dates: Saturday, December 10th NAVY SEALS Boot Camp 7am@ Chelsea Beach! (boot camp shirt required)

Fees: 1 day only $9.80 + $25 shirt cost = $34.80ALREADY HAVE THE SHIRT THEN PRICES ARE:

1 day only = $9.80

Boot Camp T-shirt is COMPULSORY T-Shirt Cost: $25

You will get dirty, do not wear your white step into life shirt but your blue boot camp shirt.We will be on even if i ts raining, bring wet weather gear and maybe even a change of clothes.

*A number of at least 6 are needed to run the boot camp, max of 18.

10-heartbeat newsletter december 2005

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