Download - 1-Heartbeat Newsletter MARCH 2005
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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 inclass and in the newsletter. Fun times ahead!!
Looking forward toanother great month oftraining with youl
(picture rubberizedResistance bandscould exercise be more
fun?)
Congratulations Franchisee ofthe Year
Deb and Sue fromGlenmore Park, NSW
Congratulations RookieFranchisee of the YearLisa from Chelsea, VIC
Nutrition Tip Reading Food Labels
Nutritional panels can be a great way to help you choose the right food products. Hereare some tips to assist you at the supermarket:
When comparing products, always compare the per 100g column, as serving sizesoften 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 SoonAdults 11am Wednesdays
Step into Life KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]
Website: www.stepintolife.com.au
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Goal setting is a key elementto gaining fitness, weight lossand 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.
Ask your instructor to help youset some time lines for yourgoals.
50 Training Club
200 Training Club
500 Training Club
You can reward your efforts bypurchasing your training club
shirt for $20
Happy BirthdayMarch Babies!
RozetaAmbrose
On the13th
TimothyDRozario On the23rd
Welcome to Step into Life,Keysborough!
Kathy YoungMaria BonazingaJill DavisDaryl EdwardsRohini StevensonDianne HamiltonLeslie EdwardsAngela McCrory
Andrew SmithAndrew LeszkoLorraine OsheaLyn Byrnes
Lynette BallRozeta AmbroseJan CooperMary SampieriRochelle WheatleGabrielleCianciarsoJodie Vlekkert
Silvana MoslihErin ScafocchiaGarry KempJeanette Moore
Who are the Personal Trainers?
Aaron Edwards Matthew Edwards
Where were you born?Melbourne, Australia
What sports have you been involvedwith 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 yrolds sessions
What jobs have you worked?Variety News Agency, Sportsmart,Video Ezy, McDonalds, Rays Tent CityAnd Athletics coach
Where were you born?
Melbourne, Australia
What sports have you been involvedwith 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 sessionsplus junior promotions officer
What jobs have you worked?Variety News Agency, Local Butchers,Sportsmart & Video Ezy and athletics
coach
Step into Life KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Email: [email protected]: www.stepintolife.com.au
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WHAT ARE THOSE FUNNYBIG 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 theindividual 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
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.
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 hipflexors, 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
stability if we are to prevent or
rehabilitate back pain. The best
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 a sitting position
without movement on the ball, can
be difficult for some people. The
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 movement of the
arms, legs, body or ball the
stabilising muscles are challenged to
hold. Postural awareness and
strengthening is the outcome.
If fit ball classes are not yet available
at your franchise.they will be soon.
You can still buy a fit ball now andwith it you will receive a short guideto some exercises to get you started.See Merchandise on page 5.
Step into Life KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]
Website: www.stepintolife.com.au
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EVENTS
Angela Taylor Fun Run April 10th
The Weekend Away April 15th- 17thA 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 $209Singles are: $374.00 or $249. We are staying at Kooringa Lodge afamily resort with plenty indoor and outdoor activities available. Youcan work as hard as you choose . . . or totally relax. Great to get thepartners & friends involved. Can get brochures and enrolement formsfrom Aaron or Matt.
What happens when you getall the Step into Life
Franchisees together at theirnational
conference..this..
Boot Camp (coming soon)
Rubberised ResistanceTraining (coming soon)
Stretch & Flex (coming soon)
FISH CAKES from the Heart Foundation
Ingredients:1 small can (100g) fish in spring water, drained1 tablespoon lemon juice1 medium potato, cooked and mashed1 tablespoon skim milk powder1 tablespoon chopped parsley1 tablespoon chopped onion (optional)Pepper to taste
Instructions:
1. Mix all ingredients together and shape into 4 cakes2. Roll in flour, breadcrumbs or bran3. Lightly oil a frypan and brown fish cakes on both sides4. Serve hot with lemon wedges
Serves 2
Step into Life KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Email: [email protected]: www.stepintolife.com.au
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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 yourinterest now as places arelimited.
$9.70 per session
Boxing Gloves
$23.00
Fit Ball55cm $48.50
65cm $57.00
Ladies Singlet $20.00
Step into Life KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Email: [email protected]: www.stepintolife.com.au
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Step into Life KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262Email: [email protected]
Website: www.stepintolife.com.au
Ask Steve Ankers for expert advice,Specialising in sports nutrition for weight
loss and muscle growth.This store gives 20% OFF the RRP onBody Building Supplements and if you
present your membership card youll alsoreceive 20%OFFALL OTHER
SUPPLIMENTSon their Top Brands.
Specialise in getting the correct fit forYOUR feet. . using the latest technology
with great service gives you theopportunity to join their VIP club givingStep into Life, Keysborough members
RECIEVE 9% OFFat the DandenongPlaza Store.
National
Discounts
Your membership
card entitles you
to discounts with
the following
companies:
Civic video,
ACP
(Gourmet,Traveller,Good
Medicine,The
Bulletin, Belle
etc),
Bristol,
Roger David,
Rays
Outdoors,
Midas, REBEL
Choice
Hotels
Australasia.
Step into Life KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Email: [email protected]: www.stepintolife.com.au
A fantastic professional mobile massageservice that comes to you! Step into Life,
Keysborough members present yourmembership card and receive
Receive 10% off your Massage!
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.
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Step into Life KeysboroughPhone: (03) 8502 8775Mobile: 0423 852 262
Email: [email protected]: www.stepintolife.com.au
Get your haircut with Dominc & Tony for greatfriendly service, also Present your membership
card and Receive 10% off Haircuts
Come in to
meat yourneeds, present
your
membership
card and
RECIEVE
10% OFF
The normal
price