14-heartbeat newsletter april 2006

8/12/2019 14-Heartbeat Newsletter APRIL 2006

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Step into Life, KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]: www.stepintolife.com.au

Inspiration

Some may say that it is truly inspiring to watch theamazing athletes taking part in the Games. I wasinspired by the Rugby Sevens, the Triathlon and theMens 5000 meter run which saw Motram try his heart

out and gain a silver medal.

While watching the athletics I was thinking to myselfhow lucky we are as Step into Life trainers to go towork every day and be inspired by real life people,like you our clients, who are striving to achieve theirgoals and objectives. I asked myself, is their adifference between the Kenyan 5000 meter athlete thatwon gold and anyone of our clients? The obviousanswer is yes, he can run 2.35 per kilometer and ourclients cant!! But at the end of the day I dont believethere is a difference other than the goals andobjectives he sets are unique to him and those thatyou set for yourself are unique to you.

I draw inspiration from the athletes discipline and focustowards the bigger goal and then the smaller goals andsteps to get there. In order to achieve a life goal, youfirst have to identify it and then set smaller goals toachieve it. Your drive to achieve your goals and ourquest to help you achieve them is as inspiring to yourStep into Life Trainer because you are a real lifeperson with families and work and a range ofcommitments. We draw inspiration from your disciplineto stay on track with your training, to make it part ofyour busy life, to schedule your time and to keep re-identifying with that bigger goal and the small steps toget there.Some tips to help you stay on track?

1. Did you know that the Step into Life software hasreports that your trainer can track whether you areactive or inactive. Continued on pg 8

Directors DeskLocal News

Timetable U dates.

FUN RUNS DANDY DASH IN JELLS PARK KEYSIE SQUADA Variety of exercise is a key feature to getting to your fitness goals andwhat a great way then to make it a social one and at different locations,distances and paths each time whilst trying to compete to better yourpersonal best time and increase your fitness levels.Melissa, Jill, Adam, Wendy, Gaye, Jeannette, Erin, Jess and myselfcompeted all bettering our times and enjoying the day with a lunchafterwards. We were mentioned there in the announcements severaltimes making our presence known to others. Lets see more of us goingto these, not only to compete but support our fellow team members.Coming up is the Run for kids in the city. See Events page for others.

Name, Pos in Age Group, Time for 5kmMelissa Pearson 10th Ran 30:59 minJill Davis 10th Ran 41:40 minWendy Wright 3rd Walked 47:06 minJeannette Moore 7th Ran 41:40 minGaye Guest 3rd Walked 47:06 minJessica Guest 3rd Ran 26:35 minErin Scafocchia 5th Ran 27:35 minAdam Fabris 14th Ran 26:22 minAaron Edwards 15th Ran 26:33 min

SHAVE FOR A CAUSEMeg Horsburgh (hairdresser and

Keysborough Step into LifeMember) is shaving her head to

raise money for Lucemia to helpher raise money to find a cure andto care for those with it. Donate inperson to Meg on 0402 076 915 or

on the internet -www.worldsgreatestshave.com.au.

Date of shave is 1stweek of May.

Meg with hair andsoon to bewithout it

TUESDAYNow 6:30pm instead

of 6pm & 7:15pm

EASTER BOOTCAMPSGood Friday, Saturday, Sunday & Monday, 8:30am starts.

Get forms from Aaron & Matt and get them in quick. Others welcome.Battle alongside/against Frankston & Chelsea Step into Life Members at

4 different beaches, 4 different Bootcamps & 3 mad personal trainers

NO TRAINING SESSIONSGood Friday to & including Easter Monday

Break from sessions but power hard in the


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TrainingAwards

Goal setting is a key elementto gaining fitness, weight loss

and improved health benefits.At all Step into Life sessionswe add training points to yourtraining club tally (you can seeyour total on your fortnightlyperformance report).

Points gained are a measureof your commitment to yourtraining.

MembersBirthdays

Happy Birthday!!

2nd Jenn McCartney

4th Robyn Bilston

7

th

- Daryl Edwards8th Michelle Wachter

19th Robert Jacobson

19th Kelly Lofthouse

22nd Alicia Blake

WelcomeNewMembers

Anita Stanisic

Wendy Wright

Claudia Sandoval

Awards achieved in

December:

50 pointsMokhtar MohamoodTrish LearKelly Lofthouse

200 pointsKaren PerryLeslie Edwards

500 points

1000 points

1500 points

CONGRATULATIONS!!

Wear your T-shirt with pride!

KAREN PERRY

Kaz has been training with us at Step into LifeKeysborough from July, 2005

10. What results have you seen sinceyou started with Step into Life?Weight loss and increased strength(just ask Aaron or Lesko).

11. Interests and HobbiesShopping, dogs, more shopping. I've alsobeen trying since Christmas to win at Ms.Pacman (an 80s arcade game for thosetoo young to remember)

1. Where were you born?Springvale, Victoria

2. What is your current profession?Marketing Services Manager for Amcal

3. What sports have you been involved withduring your life/best achievement?Badminton, tennis & indoor cricket.

4. What is your favourite naughty treatwhen your instructors are'nt looking?Roast chicken & chips or chocolate sultanas by the handful.

5. What primary and secondary schools did you attend?Wallarano P.S. and Chandler H.S.

6. Who do you most admire in life?Mum and dad(but I tried for 15 mins to think of someone more exciting)

7. What is the nicest thing anyone has ever done for you?Another one I had trouble answering. I need to find myselfsome better friends to spoil me.

8. Tell us something we would never guess about you?My age and that I'm a 'clean freak'.

9. What is your goal for the next 6 months - exercise orother?Increase cardio fitness level and hopefully a holiday to NewZealand.

Members Profile


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Cardiac muscle has the unique ability to generate its own electrical signal that allows it to contract rhythmically (about 60-80 beatsper minute). Although the heart initiates its own electrical impulses, their timing and effects can be altered by the parasympatheticnervous system, the sympathetic nervous system and by hormones. At rest, parasympathetic system activity predominates butduring times of physical or emotional stress the sympathetic system predominates. The electrical activity of the heart can berecorded as an electrocardiogram (ECG).

Heart rate is one of the simplest and most informative of the cardiovascular parameters. When one begins to exercise, heart rateincreases rapidly in proportion to the exercise intensity.

By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use.

Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for

the following reasons:

1. A heart rate monitor is like a rev counter, giving a precise measurement ofexercise intensity.

2. Training at your own ideal pace is made possible with a heart rate monitor.3. Direct measurement of heart rate during exercise is the most accurate way to

gauge performance.4. Progress can be monitored and measured, increasing motivation.5. It maximizes the benefits of exercise in a limited amount of time.6. It introduces objective observation. Are you on the right track? Are you improving?7. It is a tool for regulating frequency and intensity of workouts.8. Because of the immediate feedback it provides, heart rate monitoring is an ideal

training partner.

Sourced from: http://www.pursuit-performance.com.au/

Health and Fitness ArticleWhy monitor your heart rate?

The Heart's Function

Cardiovascular systemThe cardiovascular system of the body has three components: The heart (cardiac muscle) The blood vessels The bloodThe cardiovascular system serves a number of important functions in thebody. It e.g. delivers oxygen and nutrients to, and removes carbon dioxideand metabolic waste products from, every cell in the body.

HeartThe heart is the primary pump that circulates blood through the entirevascular system. Heart has two atria acting as receiving chambers and twoventricles acting as sending units. The right side of the heart (right atrium andventricle) receives the blood that has circulated throughout the body andsends it into the lungs for reoxygenation. The left side of the heart (left atriumand ventricle) receives the oxygenated blood from the lungs and sends it outto supply all body tissues. Figure 1. The heart and blood circulation.


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Healthy Recipe - Crunchy Wrapped Banana

APRILEASTER

BOOTCAMPS

COMPETING WITH/AGAINST S.I.LsFRANKSTON, CHELSEA, CHELTHAM @CHELSEA EDITHVALE BEACHES

GOOD FRIDAY 8:30AMEASTER SAT 8:30AMEASTER SUN 8:30AMEASTER MON 8:30AM

Sunday April23

rd

Brighton Bay Run/WalkCost: $25 before April 12th, $30 afterOnline enter www.ausrun.com.au or getentry forms from Aaron and Matt.

5km run - 8.30am7km walk - 8.35am10km run - 8.45am

Sunday May14

th

Mothers Day ClassicCost: $24 before May 3rd, $30 after

Online enter www.ausrun.com.au or getentry forms from Aaron and Matt.

4km Walk- 9:40am4km Run- 8:05am

8km Walk- 9:40am8km Run- 8:20am

Sunday April29

th

Fitness Evaluation at the parkLunch/ /Chat Afterwards @ Fasta Pasta

12:30pmBody fitness tests

Sunday May28

th

Step into Life Mini OlympicsBattle of the Step into Life Venues

Fun games for everyone

Sunday June18

th

Run to the GSee on the big screen in Federation Square!

10km, 4km & halfmarathon 21.1 km

Sunday June25

th



SundayAugust 6

th

Queen of the Lake Albert ParkOnline enter www.ausrun.com.au

4.6/9.27km

SundayAugust 13

th

City to Surf SydneyJoin 200 Step into Lifers and 60,000 otherson this fun walk/jog/run!

14km walk/run

Sunday

August 29th

Fitness Evaluation at the park

Lunch/ /Chat Afterwards @ Fasta Pasta

12:30pm

Body fitness testsSunday 3

rd

SeptemberRunners World Sandy Point HalfSandringham A GREAT GOAL SETTER!!!

21.1km & 10km Run7km Walk

Sundays Sep17

th, Oct 15

th

& Nov 26th

Spring Into Shape Series I, II & IIIAlexandra Gardens

4/8km

SaturdayOctober 7

th

Step into Life Spring BallGet dressed in your finest and celebrate!Also including Trainer of the Year Awards

Vote for your trainer!

SundayOctober 29



PREP TIME 10 minutes

COOKING TIME 5 minutes

4 sheets wholemeal lavash bread

1 breakfast wheat biscuit, crushed

200g reduced-fat ricotta

1 teaspoon ground cinnamon

2 tblspoons sunflower seeds

2 tablespoons caster sugar

2 tablespoons sultanas

4 bananas, halved and sliced lengthwise

Method1. Lay the lavash out flat on a cleansurface.2. Put the ricotta, sunflower seeds,sultanas and wheat biscuit in a bowl andmix to combine.3. Divide the ricotta mix among the lavashsheets and spread thick strips of themixture along the centre of each.4. Sprinkle with combined cinnamon andsugar mixture and top with banana. Rollup, put in a ridged sandwich press andtoast until crisp and heated through.Serves 4

Photos Of the Month

Navy Seals Training Bootcamp

Rosyln, Jeannette, Narell, Izzy & Lesliecompleted our first Marines Training Boot Camp.

Our youngest member competed in her first athleticevent ever and won the 100 & 200 metre sprint finalsor her school Jessica Guest progressed to the next

competitive round. Congragulations Jess.


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Step into Life Kids is

dedicated to the provision ofgroup 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.

Merchandise Corner

Term 2 2006 has started.Register your interest now!Spaces will be limited

Please ask your trainer for further details on available Step into Lifemerchandise items!

There is healthy on the outside and

healthy on the inside

It is a well published fact that your daily diet does not

provide all the nutrients you need. It is

recommended that you take two supplements for

your internal fitness:

A high quality Omega 3 Fish Oil and multivitamin

ask your trainer for more details.Multi 120 = $49.50

Multi 60 = $27.95

Fish Oil 120 = $47.85

Fish Oil 60 = $26.60


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General NewsBiggest Loser/WinnerWinnerWinnerWinnerCompetitionHave you taken the challenge yet? Its still early days to be part of the competition. If you are looking for a way tostay motivated or simply a new goal, then take this challenge! Talk to your trainer now and be in it!

Get your entries in!

Health & Fitness ArticleThe Truth about the Fat Burning Zone

Do you exercise because you want to lose weight? If so, you probably know that cardio exercise is a key factor in helping you loseweight. Many people are warned to stay within their 'fat burning' zone for the best results, but does it really exist? Is it the most effectiveway to help you lose weight?

What is Your Target Heart Rate?

In order to figure out which zone you're in, you first need to figure out what your own target heart rate is. You can do this by using theKarvonen Formula. You can also use any number of target heart rate calculators to get your heart rate zone, but many of them do notincorporate your resting heart rate (which makes it a bit more accurate).

Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get yourresting heart rate, take your pulse for one full minute):

220 - 23 (age) = 197197 - 65 (resting heart rate) = 132132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.285.8 + 65 (resting heart rate) = 151 and 112.2 + 65 (rhr) = 177The target heart rate zone for this person would be 151 to 177

For this person to work in his 'fat burning' zone, he would need to stay around 150 beats per minute or lower. To work within his 'cardio'zone, he would need to work at 151 bpm or higher.

The Ugly Truth

The body doesburn a higher percentage of calories from fat when involved in lower intensity cardio exercise. BUT, at higher intensities,you burn a greater number of overall calories which is what you should be concerned about when trying to lose weight. The chart belowdetails the fat calories expended by a 130-pound woman during cardio exercise:

Low Intensity - 60-65%MHR

High Intensity - 80-85%MHR

Total Calories Expended per min. 4.86 6.86

Fat Calories expended per min. 2.43 2.7

Total Calories expended in 30 min. 146 206

Total Fat calories expended in 30min.

73 82

Percentage of fat calories burned 50% 39.85%

From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000. Sourced from:http://exercise.about.com/cs/cardioworkouts/l/aa022601a.htm

In this example, the woman burnsmore total calories and more fatcalories at a higher intensity. Thisis not to say that low intensityexercise doesn't have its place. Infact, endurance workouts shouldbe a staple of a complete fitnessprogram. Talk to your trainer formore advice on cardio workouts.


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Member Benefits

320-326 Cheltenham Road, Keysboroughwww.cellarbrations.com.au

Present the above cutout when you spend over$50 then receive for 10% off. Join the Wise BuyClub for free & be rewarded for your purchases

BUDGET BUYSCraig & Michelle Wachter

Where: 17 Buckley Street, Noble Park

Phone: 9547 6712

Discount: Members recieve for 10% off*

Specials: Great deals on bulks of food, sweets,drinks and more. (discount excludes milk)

Discount: Present membership card for 15% off(Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good

souce of fibre.We use 100% durum wheat pasta because it issuperior quality pasta & it has a lower G.I for aslow releae of carbohydrate into the body for

longer lasting energy.

WAVERLY

GARDENS

VILLAGE

CINEMAS

Waverly Gardens Shopping Centre

Phone: 9558 4866

Website: www.villagecinemas.com.auPurchase $4.90 movie tickets*

*does not apply to movie specials

Shop L02, 250 Dandenong Plaza

Phone: 9793 9366

Members recieve 10% off Footwear

Specialise in getting the correct fit for YOUR feet

using the latest technology with greatservice!

Valid for April & May

SHE COMES TO YOU!

Call Donna on

0427 978 860

Members recieve 50% off your first consultation

& 10% off consultations thereafter.A fantastic professional mobile massage service

that comes to you! Group Sessions Available

BE HEALTHY,

HEALTHY FOODS

Where: Shop 13, 236

Lonsdale Street, Dandenong

Arcade

Phone: 9792 1693

Get expert nutritional advice from Steve Ankers

and he already gives 20% off the RRP of BodyBuilding Suppliments.

Members get 20% off all the other Suppliments

NOBLE MENS

HAIRDRESSING

1b Frank Street,

Noble Park

Phone: 9562 4771

Come in for a friendly service & great haircut.

Members recieve 15% off haircuit.

Specials: Do colour tips & ladies haircuts too

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

Members receive 10% off

DANDY LIGHTS

STEP INTO LIFEKEYSBOROUGH

APRIL 2006 DISCOUNT

You will soon receive your Step into Life keying.Please support our local traders, and take advantage of the

discounts they offer. All you need to do is show your Step intoLife ke rin to the staff of artici atin outlets.

South EasternChiropractic Centre

292 Corrigan RoadKeysborough 3173

Ph 9798 1402Dr. Jose Guterres

For Members:Complimentary initial

consultation valued at $65$30 off a pair of custom

made spinal pelvicstabiliser orthotics.

129 Lonsdale Street9794 7051

Come & see Peter tofind the

gift / tool forenlightenment.

Members receive

10% off

On site service & repair24 hr. Mechanical

Breakdown service, forexisting customers

Major & Minor repairsQuality Parts

All Work Guaranteed

John Matzka

9547 2342

0412 344 532

More Benefits on next page.


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VICBallaratBendigoBalwyn NorthBentleighBurwood EastCamberwellCarlton North

CaulfieldChelseaCheltenhamCranbourneCroydonDoncasterEssendonElthamElwoodFrankstonGreensboroughHamptonHawthornHoppers CrossingIvanhoeKewKeysboroughMalvernMoonee PondsMorningtonMt WaverleyMurrumbeena (New)Narre WarrenRowvilleTemplestowe (New)Thornbury (New)Wellington (Sale)Werribee (New)Wheelers Hill

Williamstown

QLDBroadbeach (New)Bulimba (New)ChermsideNew Farm (New)Runaway BayWilston

WAHillarysIlluka (New)Subiaco (New)Willetton (New)

ACTDeakinGungahlinANU

NTCasuarina

Franchise DirectoryDirectors desk continued

1. As soon as you have misseda regular training session, your trainerwill be on the phone to say, Hi, howare you and where were you? If yourtrainer repeatedly cannot get hold ofyou on the phone and has leftmessages then they will mail a Missyou card to you. This card simply sayswe have not seen you at training for alittle while and we cant reach you onthe phone.

2. The Step into Life softwarealso has a report called Class lessonplan completed report which showsyour trainer which training lesson planshave been completed and which havenot. Your trainer has hundreds oflesson plans to choose from and withthis report your trainer can ensure youhave variety at every session.

3. Some of you may be superbat scheduling your time and makingsure everything happens as plannedbut statistics tell us that most peopleare not that way inclined and it is a skill

to be learned. Research tells us that aSunday night is the best time to planfor the upcoming week. You shouldknow what the week ahead holds andyou can slot in your training sessionson your normal scheduled days orother days. The key is to fit it in. Dontlet the week jump up and surprise you.

I hope you continue to be inspired andplease ask your trainer for help withyour goals.

Larry Cohen

Director

NSWAvalonBalmoralBatemans BayBaulkham Hills (Sep 06)Blacktown (New)Blakehurst (New)Bronte (New)

Chipping NortonCronulla (Sept 06)Drummoyne (New)Glenmore ParkLeonayManlyParramatta (New)PenrithRose BayRushcutters Bay (New)Sans Souci

SACampbelltownBlackwoodGolden Grove (New)MagillMorphett Vale (New)Mt GambierModbury (New)Port LincolnProspectWest Lakes

Mobile: 0431 704 406Email: [email protected]

Huge range of DVDs & Games, great prices.Present your membership key ring to receive 2free weekly movies with any new release movie

rental

Salindas Beauty SaloonNUTRITIONALCONSULTANTMaria Pantelidis

Present yourmembership key ring

to receive yourfirst consultation free,

and 10% off yoursecond

Noble Park 9547 5977407 Princes Highway,

Noble Park

Once members present theirkey ring, get 3 things done

(pedicure, manicure, waxing)get the 4thfree!

Already low prices apply &many options available.

Waxing, Pedicures, Mancures& Facials available.

M: 0431 551 048H: 9558 4279

Membership Benefits Continued..


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TIMETABLEWe are working on a perminant indoor venue for toning sessions when its cold

Monday6 am

Toning

6 pm

Cardio

7:15 pm

Cardio

Tuesday9am

Toning

6:30 pm

Toning

Wednesday6 am

Cardio

6:30 pm

Kick Boxing

Thursday9am

Toning

6pm

Toning

7:15 pm

Toning

Friday6am

Cardio

Saturday9 am

Toning

Sunday

Easter

BootcampsEasterWeekend

12:30pm

30th

AprilFitnessEvaluation

If temperature is 30 degrees or over at the session time 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 health, 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 ball Excellent for core stability providing effective muscular strength and endurance, body tone and shape.

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

Rubberised Resistance 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 3rdApr 10thApr 17thApr 24thApr 1stMay 8thMay

Mondays6am

WeightsResistance

BandFit Ball Weights

ResistanceBand

Fit Ball

Tuesdays9am & 6:30pm

WeightsResistance


ResistanceBand

Fit Ball

Thursdays9am, 6pm & 7:15pm

Fit Ball WeightsResistance


ResistanceBand

Saturday9am

ResistanceBand Fitball Weights

ResistanceBand Fitball Weights

Bookingsessential for

ALLsessions

14-heartbeat newsletter april 2006

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