fresh air march 2014

8/12/2019 Fresh Air March 2014

1/8

Directors DeskTechnology prevails

Dear members, family and friends,

Last month saw the launch of our first annual membersurvey, and we have been overwhelmed by your positivefeedback and experiences. If you were one of thethousands of members that took the time to respond to thesurvey that was emailed out, wed like to say a very bigthank you the feedback youve provided will only help usin continuing to make Step into Life bigger and better thanever for you. You spoke, we listened! The feedback weve

received so far will assist Step into Life greatly in takingsteps in new and exciting directions, including an update toour monthly Fresh Air newsletter

This will be the last issue of Fresh Air in the format thatyou currently know. Im thrilled to announce that as ofApril, youll be receiving Fresh Air directly via email in anew and easier to digest format with a fresh new look! YourTrainer will still be in touch with you regularly via email andFacebook to provide you with regular updates and membernews for your Franchise, so youll still be able to receive theinformation you need to stay on top of your fit and healthylifestyle. This is in one of many exciting changes takingplace as Step into Life moves forward into the future withour members, and were looking forward to being able toprovide you with a dose of Fresh Air straight to your inbox.

Step into Life is committed to building fitter and healthiercommunities, and I would like to extend a warm welcome tothe 295 members that joined us nationally as a result ofFitness N.O.W, our recent National Open Week. We werevery happy to see so many new faces enjoying our uniquebrand of fitness and fun in the fresh air, and our Trainersare looking forward to working with you all to achieve yourhealth and fitness goals.

Enjoy your training and your fitness journey and remember,the first 12 weeks is all about building a base, not too muchtoo soon too hard or injuries occur. Build that base andthen the results will flow. Welcome to Step into Life, team!

Regards

Larry CohenFounder and Director

Step into Life CamberwellPhone: 0451 052 262Email: [email protected]

March 2014, Issue 90

Local News

Summer is past us so here are some tips for training inAutumn:

1. Make exercise a social gathering. One of the greatthings about exercise is that it doesnt need to bedone alone. Having an exercise partner will keep youboth motivated. Best of all, you can use your exercisetime to catch up on each others lives

2. Walk the dog while enjoying the cooler temperatures,the colours and crisp breezes without having to worryabout either of you overheating. The fresh air will be

great for your mind and your body, and your dog too.

3. Get active while sitting at your desk by following theSwiss Ball trend! Start by pushing away your deskchair for an hour a day and replacing it with a SwissBall. This will not only strengthen your abdominalsand core while working, but will keep concentrationlevels at an all time high, because you constantlyhave to stabilise yourself.

4. With the mornings and evenings getting darker, tryrounding up your workmates and heading out for a

lunchtime walk or run.

5. Exercise and do outside housework at the same timeby mowing the lawns, raking the leaves and trimmingshrubs so your garden looks in top condition for thestart of winter. Don't forget to have fun with yourfamily in the process by playing in the leaves.

6. Ensure you continue to drink sufficient water. Youmay not feel as hot as over the summer months somay not feel the desire to drink as much, however,

fluid loss is still an important consideration.


2/8

Comic ReliefEventsWhat is happening? Id love to join in!Coming this year

There are quite a few upcoming events:

Tough Mudder (22/3)

Rollercoaster Run (29/3)

Park Run Victoria Albert Park (5/4)





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

Multivitamin$40.00

Omega Fish Oil$51.95

Muscle & CellReplenishment

$51.15

Glucosamine$54.00

Timetable ChangesTalk to your Trainer regularly to ensure youre completingthe best mix of training available to you to reach your goals.

Nil


3/8


4/8

3. Do not stop and start moving while exercising;instead, keep steadily moving so fresh blood will besent to repair your taxed muscles.

4. While you are working out, stay hydrated bydrinking water every 15 minutes.

5. If you are sweating a lot, its important to replacelost electrolytes with a sports drink or otherelectrolyte-rich foods, because these essential saltsregulate heartbeats, muscular contractions, andnerve function.

6. STRETCH! You can use a foam roller to lengthen

muscles and break up knots.

7. Immediately after working out, eat a post-workoutsnack that has a 4:1 ratio of carbs to protein to helprestore the nutrients lost in the muscles during theworkout.

8. Consider getting a sports massage to increasecirculation and break up major knots in problemareas that are always sore.

9. Take a cold shower post-workout to reduce

inflammation of the muscles.

10. An hour or so after your training session, go for alight stroll to increase blood flow and circulation.

Too easy say goodbye to DOMS!

Training TipsDealing with DOMS

Struggling to walk up the stairs at the train stationafter yesterdays workout? Unable to laugh withoutyour abs feeling pain (Oh the pain so muchpain!)? After an intense cardio workout or weight-training session, you might be feeling a little stiffwith some sore muscles, known as DOMS Delayed Onset Muscle Soreness. So what can youdo to avoid DOMS? Because were wonderful,weve put together 10 quick steps for you to takebefore, during and after training to avoid the

dreaded pain of DOMS:

1. Eat a pre-workout snack that is low-fat and high-carb with some protein.

2. Take the time to warm up and cool down so you donot stress and overtax your muscles and heart.


5/8

Office / Desk drawerFresh & 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 OilsCarPortable 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 tubField Strawberries = 1.5 Dairy

Keep in your handbagBack-up items that wont squish: Mandarinsx 2 = 1 Fruit Edgell 3 beans and cornthai 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 & GoVive- banana flavour = 1 Dairy, 0.5

Starch Dried apricot halvesx 6 = 1 Fruit

MoviesYes, 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, IFruit, 0.5 Extra Diet soft drink1 can = Free food (limit of 1 artificially

sweetened product a day) Jelly snakesx 6 = 2 Extras

Matt ONeillBSpSc, MSc, APD, AN, Nutritionist,

The Morning Show

Snacks for home,office, anywhereSnacks are an important part of your MJ Plan to addnutrients, provide energy and help you manage between-meal hunger. Here is a list of snack ideas for differentlocations, complete with MJ Exchanges.

HomeQuick 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 tablespread = 1 Starch, 0.5 Fruit, 1 Healthy Oil

Strawberry smoothie- (200ml skim milk, 2 tbsp low-fat yoghurt, 250g frozen strawberries) = 0.75 Dairy, 1Fruit

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- ContinentalVegifullEight Vegetables soup

250g = 3 Veg, 1 Starch Fruit tub - Diced fruit in natural juice small tub = 1

Fruit Tuna- JohnWest 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 drawerFresh & 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


6/8

Steps to Jumpstart yourMetabolism!

Tired of conflicting diet advice? Re-wire your appetite andre-ignite your metabolism through Matt ONeills MetabolicJumpstart. This 4 week program provides you with acomplete metabolically matched diet plan, report &program.

For only $79.95you 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 FREEMJ Plus + program(worth $120 per year) when you sign up through a Step

into Life trainer for the duration of your membership, andreceive:

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

For more information talk to your trainer.

At Last - Guilt Free Eating!

Healthy Recipe

Citrus infused strawberries

Serves:2 Prep: 15 mins

Ingredients 1 cup fresh strawberries

1 tablespoon sugar 1 tablespoon orange liqueur 1 teaspoon lemon juice

Method1. 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*

0.5 0 0 0.5

Nutrients per serve259kJ (73cals),1g Protein,0g Fat,0g Saturated Fat,

17g Carbs,15g Sugars,1g Fibre,2mg Sodium


7/8

Loyal Step into Life Caulfield member Liz (above, centre, andbelow) 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, proudlysporting his 200 Training Club T-Shirt!

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


8/8

Members BenefitsDiscounts & Offers

See your trainer to learn about the full range of Memberbenefits available to you.

Due to customer demand we have Franchiseterritories available throughout Australia and NewZealand.

If you know anyone with an interest in health and fitness thatwould love to run a Fitness Franchise, please let them knowabout this exciting opportunity.

$1000 referral bonus for any one you refer that becomes aStep into Life Franchisee.

Contact your state office on1300 134 136 for more information.

Franchise Directory

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

Follow us on -

Refer a friend and well give youanything you want!

At Step into Life we value your patronageand the people you refer to us.Thank you for giving a gift of good health and fitness to yourfriends and family by referring them to Step into Life.

For each friend who joins as a result of your referral to anyStep into Life Franchise nationally, you will receive a Stepinto Life Any Store Gift Card to the value of $25.

Use your referral gift card from us to purchase almostanything provided it can be purchased from a store whichhas EFTPOS facilities.

fresh air march 2014

Documents