Step into Life Rockhampton

Phone: 07 4926 6345 or 0438 364 060 E-mail: rockhampton@stepintolife.com

January 2013, Issue 76

Welcome to 2013!
Dear Step into Life Members, Family and Friends The team at Step into Life would like to wish you all a very Happy New Year and a safe start to 2013! Have you set that New Years resolution yet? Heres a thought, the latest research says that human life expectancy is approximately 80 years. So, that means 80 summers, 80 autumns, 80 winters and 80 springs, with that in mind, take 80 and subtract your current age and that is supposedly how many summers, autumns, winters and springs you have left! When you think of it that way it places a whole new angle on new-years resolutions. Make the most of every day as each day is precious. January is a time to set some goals for the New Year. Please chat to your Trainer about your short, mid and long term goals and they will assist you to plan ahead and stay motivated with your training. I would also like to say thank you to all Step into Life members and our Franchise group for participating in the National Breast Cancer Foundation Fundraising initiative. As you are aware the NBCF supports the tireless research into this life changing disease which sadly affects one in eight. With your fantastic support weve raised just under $5000 that will go towards life saving research and assist in the foundations goal of zero deaths from breast cancer by 2030. An aspiration thats made possible by your generosity and support. Heres to a healthy and productive 2013 were looking forward to seeing you push your limits! Regards Larry Cohen Director
step@stepintolife.com.au

The Step into Life franchise family is growing. Share it and let your friends know that they too can take a step towards a fun, social and lasting fitness program. Step into Life - making a stand for a healthier generation one person and one community at a time! NEW Step into Life Locations
VIC Altona Reservoir* Mt Waverly* Essendon* WA Morley NSW Cronulla Gungahlin Woonona QLD Miami
*Under new management

Timetable Changes
Australia Day Public Holiday
Monday 28th January
7am boxkick 8am - toneupTM
TM

Kershaw Gardens Come for one or both sessions

Comic Relief Hahaha!

Jumpstart your way into 2013 by finding the true you! Be the best you can be in 2013! Register for our Jumpstart package: Matt ONeills Metabolic Jumpstart Nutrition Programme (includes recipes & meal plans) 3 x enduritTM training sessions endurit training t-shirt (New style) 1 x individual goal setting/focus session
$POA 2013 Jumpstart will teach you how to get motivated, stay motivated and to truly focus on what you want to achieve with your health & fitness and actually get results! For more details and to register, see your trainer. *Limited to 15 places only, so book your spot now!

Merchandise

Sling bag new style $35.00

Action singlet $25.00

Knee-length tights $49.95

Cotton Training Club Special! Only $10.00 each

Local News

Training Club
Achieving your goals at Step into Life
How close are you to your next Training Club milestone? 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 (you can see your total on your fortnightly performance report). Points gained are a measure of your commitment to your training. Ask your Trainer to help you set some time lines for your goals. Awards achieved in 50 points - Nicole Vea Vea, Jennifer Cooper, Andrea Meek 200 points Donna Litschner

Welcome to 2013, Step into Life Rockhampton Members! I just know that this is going to be your year! Our 2013 training sessions, events and packages will ensure that you are going to be the best you ever. I am looking forward to working with you all to help you achieve your health and fitness goals and see some amazing results. 2013 also sees our 2nd Anniversary and many of our members into their second year of training with us! Keep an ear out for our second birthday super session and BBQ. You may even get a little revenge on your trainer! This year is going to be a great year of achievements by you all. BUT it is important that you set your goals and make a plan! Our 2013 Jumpstart package is a great place for you to get a Jumpstart on this See you all in the outdoors! Brenda

Member Birthdays
Happy Birthday! Leslie Smith Michelle Ferguson Nicole Vea Vea

TIP: One slip up is not a reason to give up. Learn, do it differently & move on towards success! Matt ONeills Metabolic Jumpstart

Member Profile
Who is Andrea?

Questions
Where were you born? Adelaide What is your current profession? Asset Maintenance Officer What sports have you been involved with during your life/best achievement? All the girly stuff, Netball, Basketball, Swimming, Water Skiing.

Events
What is happening? Id love to join in! Coming this year
Monday 28th January - 7 9am, Super Session Thursday 31st January Final registration for 2013 Jumpstart package Sunday 10th, 17th, 24th 2013 Jumpstart Package Sunday 3rd February 9am 1.30pm, Lane 4 Aquatics Sports & Health Expo Sunday 23rd February 5pm, Jason Rich Foundation Twilight Run (2km, 5km & 10km) Yeppoon Main Beach Sunday 2nd June Rocky River Run 6-7th July Gold Coast Marathon

What is your favourite Step into Life session? Cardio & boxing What is your favourite naughty treat when your trainers arent looking? Anything from the bakery with Fresh cream! What are your top 3 goals you would like to achieve? Maintain my motivation, tone & lose a couple more kgs. What goals have you achieved at Step into Life so far? Feeling more energetic, lost a few kgs and generally feeling great!

Johns Corner
Avoiding Burnout
Written in conjunction with Kate James from Total Balance
What can you do to preserve your energy throughout the year? 1. Listen to your body Often, minor physical ailments begin to arise when we start to feel chronically stressed. Our tendency may be to brush these aside and press on. Your body is usually one of the first places youll notice mental exhaustion in the form of physical pain, so its important to pay attention. Even the aches and pains you consider to be bearable are telling you to take better care of yourself. Visit your doctor, kinesiologist, naturopath, acupuncturist or osteopath and make some time to rest. 2. Let go of some expectations Take a look at the projects and tasks you have set for the next couple of months and challenge yourself to let go of at least one thing that you really dont need to get done in that time frame. You might discover that some tasks can be deleted from your list forever. Remember that after some time off, youll feel refreshed and ready to tackle projects with a new approach. 3. Have a break before the holidays One of my favourite things to do in the lead-up to Christmas or school holidays is to take a break first. Get out of town and spend some time disconnected from your everyday life. Make sure you use this time to rest so youre ready to hit the holidays feeling recharged. If you cant get away this year, set aside at least an afternoon to rest with your feet up. Its not an old wives tale that putting your feet up is good for you research tells us that elevating our legs actually enhances the restorative process.

4. Ask for help Pride sometimes stops us from letting others know that were struggling, but remember, people often like to help where they can. Let the ones closest to you know that you need a hand. As well as being aware that now isnt the time to impose another demand on your time, they may feel pleased to be able to lend some support. 5. Meditate Exercise as you know is invaluable to help keep your stress levels healthy, but its important to listen to your body and pay attention to what you need most during times of burnout. These are the times that we need to be gentle with our bodies. Meditation can lower cortisol levels and have a great restorative effect. Make it a priority to schedule at least a couple of sessions of meditation each week. 6. Over training We do not realise this important factor often until it is too late. Sometimes we are told harder and faster in our training but it must be in proportion. For example, a lot of us train 3 times per week at a Step into Life venue for up to 50 weeks of the year. This is 150 training sessions per year and the majority of them will be at a high intensity. Take the time to have a break from your training, even if it is only for 1 week over the holidays. You will be amazed how refreshed you will feel and you will even find that you come back even fitter.

Kate James is a work life balance coach, writer and speaker. She works with professional people who want to enhance their quality of life by making the right career and life choices. You can find Kate at www.totalbalance.com.au.

Boost your veggie intake in 2013

3. Soup it up Homemade soup stacked with Free vegetables is a great way to up your daily vegetables and keep the calories down. This will also help you feel full and might save you from snacking on something you shouldnt. 4. Grate it If you dont really like veges or are simply struggling with the amount, try grating them and adding them to mince dishes like spaghetti bolognaise. This will reduce the amount of meat you are eating and increase the vegetables, all without even noticing. 5. Go Vego Grab yourself a vegetarian cookbook and give some recipes a try. Not only will it increase your vege intake it helps expand your recipe collection. 6. Make Mega Sandwiches Instead of just adding one lettuce leaf and a slice of tomato, top your sandwiches with freshly grated carrot, beetroot, cucumber, so high that its hard to close. 7. Sticks Chop up some sticks of celery, carrot and carrots to dip with some homemade hummus or babaganoush to create an all vege snack. What could be better?

Increasing your vegetable intake is a fantastic New Years resolution. Vegetables are high in fibre to help keep your tummy fuller for longer and your bowels regular regular and fuller for longer. They are stacked with vitamins and minerals to nourish your body. They are loaded with antioxidants to help reduce cellular inflammation that damages your metabolism. Sometimes its difficult to reach your Vegetable Targets so we have put together some ways to help you along: 1. Make breakfast omelettes Add in lots of vegetables like mushrooms, capsicum & onion. 2. Top your toast Rather than having just a spread or cheese on toast add in sliced tomato, mushrooms, capsicum or even thinly sliced roasted vegetables.

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & 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:

Prawn, baby spinach & walnut salad

Serves: 2 Prep: 15 mins Cooking: 5 mins
Dressing 1 tbsp olive oil Juice of half a lemon tsp Dijon mustard Freshly-ground black pepper Ingredients 200g medium uncooked (green) prawns, peeled and deveined 2 cups rocket 1 cup baby spinach Small handful of cherry tomatoes 4 small balls of bocconcini, drained, sliced 2 tbsp walnuts, roughly chopped

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

Method 1. Place rocket, baby spinach, cherry tomatoes and bocconcini in a bowl. 2. Heat a grill plate to medium-high and spray with vegetable oil spray. Cook prawns for a couple of minutes until they turn pink. 3. Combine dressing in a screw-top jar and shake to mix well. 4. Top leaves with cooked prawns, scatter walnuts over the top and drizzle the dressing over the salad.

Exchanges per serve*

2
*

0.5

1.75

0.5

Nutrients per serve

Without dressing: 992kJ (237 cals), 28.8g Protein, 11.8g Fat, 3.5g Saturated Fat, 2.8g Carbs, 2.3g Sugars, 2.3g Fibre, 455mg Sodium Dressing: 350kJ (84 cals), 0g Protein, 9.1g Fat, 1.3g Saturated Fat, 0.3g Carbs, 0.3g Sugars, 0g Fibre, 0.4mg Sodium Fibre, 0.4mg Sodium

For more information talk to your trainer.

Wear It With Pride Week

10th 25th December, 2012
And the winner is Albury! We received so many fantastic and creative entries from our Franchises Australia-wide for our first Wear It With Pride week. Picking just one winner felt like an impossible task, but after much deliberation, it was decided that Albury should be awarded the prize of $500 to organize a Christmas Celebration for their Franchises members. Congratulations, Albury! We were overwhelmed by the number of highly original responses we received to this new and exciting promotion, so weve decided to include a few honorable mentions as well below. Dont forget you can access these via Step into Lifes Australias Facebook page if youd like to share your pride with Congratulations to our Wear It With Pride Week winners, Step your family and friends!
into Life Albury

A big thanks to our many members who participated and wore their Training Club shirts and singlets along to training throughout Wear It With Pride week. Those of you that did were entered into a draw to be rewarded with some Gold Class Movie tickets for your efforts. Franchisees will be in touch with the lucky winners shortly.

Honorable mentions

Step into Life Glen Iris had a ball wearing it with pride

Step into Life Swan View

Ron Boode from Step into Life Berwick VIC taking a break at Hamilton Island

VIC members Jacquie and Sarah from Step into Life Doncaster and Monica from Step into Life Glen Waverley conducted a warm up at The Royal Walk for the Royal Melbourne Hospital. Good work, ladies!

Step into Life Coogee say hands up if you think 6.15 AM is the best time for toneup session with Millie!

Santa drops into training at Step into Life Coogee

Step into Life Queanbeyan member Shane Taylor in Paris recently

A Step into Life Chelsea member for over 5 years now, Jane Sadler wore four of her training club shirts to one training session. Shes earned those 2000 Training Club Points!

9.15 AM boxkick at Step into Life Coogee

Meta from Step into Life Kensington Gardens receiving her 5000 Training Club Points from her Trainer Mike. Congratulations, Meta!

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. 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.

http://www.stepintolife.com/tell-a-friend.php

Step into Life has a fantastic opportunity for you to become a qualified Personal Trainer. We are inviting Step into Life members that would like to learn about becoming a Personal Trainer to contact our state offices. We will tell you how easy it is for you to become a qualified Personal Trainer. Every member that decides to go ahead with a Personal Trainer qualification will have access to course discounts at various providers.

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.

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

Members Benefits
Discounts & Offers
Please support our national and local traders, and take advantage of the discounts they offer to Step into Life members. Simply, show your Step into Life membership key ring to the staff of participating outlets.

Receive a 20% Discount on all Ryders Eyewear Products

To purchase Ryders Eyewear visit www.ryderseyewear.com.au and quote the promo code that corresponds to your state SIL-SA-2012 SIL-NSW-2012 SIL-VIC-2012 SIL-QLD-2012 SIL-WA-2012

Discount movie tickets from your trainer

SUBSCRIBE & SAVE OVER 43%

Subscribe to Men's Health and Women's Health magazine for JUST $26 every quarter by automatic credit card payment. You'll SAVE a massive $85 off the full price in the first year. Plus both of these fantastic magazines will be delivered direct to you FREE. Also, this offer is RISK FREE - you can cancel at any time, no questions asked!

SAVE yourself over 43%

www.subscribetoday.com.au/8201

Members Benefits
Discounts & Offers

.. Sit ...Relax ..Enjoy

139 Musgrave Street Phone 4922 2188 See Karen for your next costume party! She has costumes for hire and accessories available for purchase.

10% off
breakfast, coffee, lunch and gift lines

Open 7 Days
Rockhampton Botanical Gardens Spencer Street Ph: 4922 4347

Ben Hinton
BASc Human Movement BHSc Podiatry MAPA Accredited Podiatrist

170 Musgrave Street North Rockhampton P: 07 4922 1133 F: 07 4922 1144

rockhampton@balancepodiatry.com.au

Tropical Plants from the Rainforest, from the Desert and from Habitats in between
Palms, cycads, bromeliads, bamboo, natives, fruit trees, gingers, heliconias, succulents & aroids, hedging, flowering, water-wise & indoor plants, mulch hay, potting mix, fertilisers.

Open 7 days 8am to 5pm

87 Nielsen Ave, Glenlee (North Rton).... 0409 340 252 Mention this ad to receive 10% off your next purchase over $100

Visit Kelly for your next cut, colour or style and receive 10% off all services.

Members Benefits
Discounts & Offers

Est. 1988 All types of ink jet and laser cartridges refilled and remanufactured. Quotations on supply of new original or compatible cartridges Advice and quotations on supply of new printers Small colour printing runs A4 and A3 Laminations.

10% discount to Step into Life members

Call Leslie Smith on 49 263336 or email leslie@threecccs.com.au Location: 190 Frenchville Road, North Rockhampton
Look for the sign on the driveway.

Contact Lorelle for all your catering needs. Discount available to Step into Life Members. Healthy Options available!

Silky Soles Package

For Only $49
This fantastic package includes:
Buff and Polish Valued at $35 FREE Foot Peel Professional Callus Removal Treatment Valued at $49

Foot and Leg Massage Valued at $25 FREE Herbal Tea 0r Cappuccino FREE Book your appointment now on 4926

0102

Franchise Directory
To find your nearest location please visit our website

Click here http://www.stepintolife.com.au/your-nearest-location.php

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