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Directors Desk
Comrades Marathon
Im sure you have all noticed that it is getting lighter in the mornings and the evenings and there seem to be more people around the parks where you do your Step into Life classes. We call this the September phenomenon. Some trigger in our human make up says its time to wake up from our winter hibernation and start doing some form of physical exercise. Most Step into life members who have braved the cold and dark early mornings and evenings through winter are amazed at the amount of people that all of a sudden appear in the park. This September phenomenon where people start their exercise routine happens in most southern hemisphere countries and never more so than in South Africa where most joggers and runners set themselves the target to start training for the Comrades Marathon. The Comrades is an ultra distance marathon of 92km run between the two cities of Durban and Pietermaritzburg. The marathon is held on a public holiday in July and the atmosphere and excitement can be likened to Melbourne Cup day. The race starts at 6.00am and competitors have eleven hours to complete the race. The entire race is broadcast by the major television stations. Every year between twenty and thirty thousand avid joggers and runners will line up at the start line to tackle the gruelling 92 km. In order to qualify to run comrades you have to have completed a marathon in under 5 hours. The September phenomenon always triggers for me the most amazing story of guts and determination. All those joggers and runners who decided that they were going to tackle Comrades started their training in September. For just over ten months every day they would pound the pavements in preparation for their big day in July. On Comrades day they would line up at the start line and at exactly 6.00am the traditional crow of a rooster would be broadcast over the loud speakers and the race would begin Throughout the whole day this precession of runners would make their way towards the finish, over hills some of them more than 5 km in length, across never ending kilometres of flat roads through the country side, through towns and villages. The large majority of these runners have one goal in mind, to finish the race within the prescribed eleven hours to cross the finish line before the clock strikes 5.00pm Continued Page 6.
NAME Paul Issai Rob Formorso Melissa Brown Trish Lear NAME Tanya Thomson Sharon Henderson Aaron Edwards Robert Formoso Paul Issai
TOTAL TIME 15:11 18:41 52:07 32:38 TOTAL TIME 38.29 36.39 33.48 28.45 24.15 23.30 17.24 15.36 15.30
DISTANCE 4km 4km 8km 4km DISTANCE 6km 6km 6km 6km 6km 6km 3km 3km 3km
TIME PER KM 3.47* 4.40* 6.30 8.09 TIME PER KM 6.25* 6.07 5.38 4.48 4.03* 3.55* 5.48* 5.12* 5.10*
Congragulations to our members and kids that competed in the fun runs. People with a star next to the time obtained a Personal Best time for the distance that they ran. For the kids (a star next to their names), it was their first fun run. Matt & Jayden both winning a medal for their age group! Join many of us in the next Spring into Shape Series!
Timetable Changes
New 7:15am Toning session on Tuesdays. Kids sessions start again, any kids that would like to do their first free kids session. Let your trainers know. Keysborough Competition 1pm Sunday November 4 th Bonuses for members that get their Entry forms in by the 27 October, rd cut off date for team entries is November 3 .
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BootCamps
New Bootcamp package Healthy Weekends starts October 26 , get in your entry form by the 6am session that day to secure your booking in the bootcamps package at a cheaper rate. See the EVENTS listing on page 3 for dates and times~Bootcamp entry forms available Oct 15th
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Training Club
Achieving your goals at Step into Life
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 instructor to help you set some time lines for your goals.
New Members
Shaun Clark Darren Rousetty Narelle Tabone
Welcome!
Welcome Back
Caroline Hinton Adams
Solange Delgado Elizabeth Fernandes Natasha Pregnalato Dale Kilpatrick Simone McKenzie Salinda Dias Loretta Fitzpatrick Rachel Warner Andrew Leszko Melissa Brown
Member Birthdays
Happy Birthday!
OCTOBER These members receive 3 FREE EXTRA sessions to do this month at Step into Life Keysborough. 5th Maree Folino
200 points
500 points
7th Rachel Warner 8th Jill Davis 8th Paul Henderson 10th Joanne Matse 12th Trish Lear 18th Donna Treadwell 19th Janine Kenming 20th Jason Montgomery 21st Donna Fincham
1000 points
1,500 points
CONGRATULATIONS!! You can reward yourself by purchasing your training club shirt or singlet. Wear it with pride, youve earned it!
Member Achievements
Fitness Cat 2!
Fitness Cat 3!
If any other members have any achievements they would like to share with the group please email them to me at keysborough@stepintolife.com
Member Profile
Salinda Dias
Questions..
Where were you born? Goa, India What is your current profession? Beautician What sports have you been involved with during your life / best achievement? I was state (Goa) level Netball and Volleyball player. Also participated in athletics when in high school What is your favourite naughty treat when your instructors aren't looking? Eating all possible unhealthy foods as it is more tasty What primary & secondary schools did you attend? Sacred Heart High School (India)
Salinda has been a member of Step into Life Keysborough since 14 November 2005
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What is the nicest thing anyone has ever done for you? It is difficult to answer this question as I remember all the wrong things people did. What is your goal for the next 6 months - exercise or other? To be fit in spite I am carring Interests and Hobbies? Cooking, listening to music, making flowers, sewing and gardening What results have you seen since you started with Step into Life? Since I enrolled, I have lost weight and become flexible; thanks to Aaron for pushing me
Merchandise
Nothing like a bit of retail therapy!
Great car protection and to keep cool in summer for only $16.50 plus all your lazy buddies will know you are out there staying fit & healthy.
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Go hill running The only way to improve your running fitness is to stress the lungs and your muscles and theres no better way to achieve this than on an energy-sapping hill. Run up at three-quarter pace, jog down, run up at three-quarter pace, jog down you get the idea. Be careful out there Do everything within your power to avoid injury. Start your sessions with a light jog/power walk. Then increase the intensity gradually. Run hard during your workout and cool down and stretch fully afterwards. Raise those knees Avoid injury too by practicing functional mobility exercises. Examples are high knee walking, high knee cantering and lunging. These will help your running muscles. Know your heart Work out your true maximum heart rate (MHR). The standard way to work out the rate is to subtract your age from 220 but if youre serious about training, there are training tools such as Polar Heart Rate monitors which can help you with your training. Speak to your trainer to find out more. After a warm-up, run for three minutes as hard and as consistently as you can, then rest for two minutes, and then run again for three minutes at your max. Count your heart rate. This is your true MHR. Unless youre a beginner and youre still building up your fitness levels, run at between 75 and 87 per cent. This will give you the greatest fitness benefits, says Munroe. Keep a record Be anal start recording your training sessions in your exercise diary. Its a good way to boost confidence because it shows a series of quantifiable gains or it will if youre doing everything right. Partner up Running becomes much easier when you have a friend/group to spur you on. Stay hydrated Drink even if youre not thirsty. The body has a poor thirst mechanism, says Adam Mead, senior dietician at Guys and St Thomas Hospital in London. When youre thirsty its already too late. If theres even a five per cent drop in hydration levels your performance will tail off. Know your fluids Hydrate with water if your run is less than 15 miles. Use a sports drink if its longer. Take on fluid every 15 minutes of exercise Get snacking Dont run on an empty stomach. About 60 to 90 minutes before a run, have a sandwich, a sports drink or a glass of milk and a muffin, says Mead. Eat right Base your meals around carbs such as pasta, rice and potatoes. You should aim to eat about 70 per cent carbs, 15 per cent protein and 15 per cent fat. During any physical activity you use a crucial fuel called glycogen, which comes from carbohydrates. You need to make sure youre eating sufficient amounts. You need protein to build new cells and muscle, adds Mead. Do your sums Be scientific about it. You should aim to eat five grammes of carbohydrate and one gramme of protein per kilo of bodyweight per day. Eat as soon as youve run This will aid recovery. Something like a banana is ideal because it has a high glycaemic index (GI) and will give an immediate boost of energy. For your main meal, eat carbohydrates with a low GI those that release energy slowly such as sweet potatoes and brown or Basmati rice.
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Judge your pace It may sound obvious but if you want to run a fast marathon or 10k race, you first have to learn how to judge your speed and maintain consistency. Paula Radcliffe knows by the way her foot strikes the ground how fast she 16 is running and will hit that mile marker at five mins 15 secs, or three to four seconds either side of that, every time, says Munroe. Start by running three eight-minute miles in a week. The next week try to beat that. If you do this youll get quicker. Over a period of time you will learn to work out 17 your speed. Be progressive Dont train too hard too soon. If you do you will increase your risk of injury 18 or plain, simple fatigue. Many newcomers give up because theyve tried to go too far, too fast and have failed. Work it! Thats no excuse to slack. Work hard and remember that you get out of running what you put in. Test yourself Compete in races as part of a plan to gauge fitness, progression and race pace. Putting races in your calendar will also force you to train harder Test yourself Compete in fun runs as part of a plan to gauge fitness, progression and race pace. Putting fun runs in your calendar will also force you to train harder 19
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21 See the bigger picture Dont ignore the rest of your body. Running doesnt just require strong legs and a good pair of lungs. To hold your body in the right running posture over the distance requires strong core stability. Do a weekly session of circuit training to make sure the whole body is getting a workout. A session should include press-ups, crunches, jump squats, burpees, reverse curls, split jumps and running on the spot with high knees 22 Lift weights Do resistance/toning training, too. Exercises that will help your running include dumbbell squats, lunges, shoulder press and dumbbell bent over rows.
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Shake up your training Try Fartlek training. Developed in the 1930s, this is a less structured form of interval training, and something you can easily do while out on your runs. The idea is to run flat out, jog for a while, then sprint again. If you want something a little more structured try this program, devised by personal coach and ex-international long jumper John Munroe. Pick two trees about 30 metres apart. Run 60 per cent of your top speed or maximum heart rate and jog back. On the second go, run at 70 per cent and jog back and then at 80 per cent and then back to 60. Do this for ten minutes
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Chill out in the bath Forget having a hot soak after a run. Its the worst thing you can do because it encourages the micro-tears in your muscles to bleed out, which increases soreness. Have an ice bath instead. Its what most top athletes do because it helps flush lactic acid out of the muscles and boosts the immune system. Unless you have half a tonne of ice to hand, run the tub with cold water and jump in for about five minutes
Take a multivitamin as insurance Athletes require more minerals and vitamins than the average person thanks to the stresses of running. Each stride can cause tiny amounts of damage to the red blood cells in the feet, and running also produces damaging free radicals. Vitamins and minerals can help mop them up. Multivitamins and fish oils are also great at filling in nutrional holes. Run & Become, Great Britain Thanks to: Run & Become, Great Britain
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Healthy Recipe
At Last - Guilt Free Eating!
Salmon steak with orange-balsamic glaze
Trainers only had to complete a hard 6 minutes of gridiron running up hill, pulse squats with weights, medicane ball situps downhill, squat jumps, bands shoulder raise & weights shoulder raise. Thanks to our team members; Diedrie Trish Michelle Wayno Shaun Shaz
High!
Ingredients
1/4 cup orange juice concentrate 1/4 cup balsamic vinegar 1 tablespoon extra-virgin olive oil 2 cloves garlic, finely chopped 1 tablespoon finely chopped fresh rosemary 1/2 teaspoon salt 1/8 teaspoon freshly ground black pepper 4 salmon steaks (about 6 ounces each) Vegetable cooking spray Preparation Place first 7 ingredients in a large sealable plastic bag. Shake well. Add salmon and refrigerate 30 minutes to 1 hour. Remove steaks from marinade and pat dry with a paper towel. Coat grill with cooking spray and heat on high. Grill steaks, turning once halfway through, until no longer translucent in the center, about 4 minutes per side. Makes 4 servings. Source: Epicurious
Referrals
Help a friend to have fun reaching their health and fitness goals too! Your friend will thank you and so will we! At Step into Life we value your patronage and the people you refer to our program. In return for your support we would like to show our appreciation by rewarding you with a gift from the national referral program. The national referral program includes every Step into Life venue in Australia. The person you refer can attend at the venue of their choice. The referral gifts: You may choose to receive either 2 movie tickets or a $20 Coles-Myer voucher for each friend who joins Step into Life as a result of your referral.
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6:00 pm Cardio 6:00 pm Toning 6:00 pm Cardio 6:00 pm Toning 7:15 pm Kids
Wet Weather If wet weather, session is still run at the reserve. If wish not to attend when raining please notify your trainer and arrange a makeup session
Training Sessions suitable for ages 13 and up, caters for all fitness levels
Cardio Toning Kickboxing Fitball Resistance Bands BootCamp Kids Session A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer. Fun & training for kids for ages 6 to 12 years. First session FREE
Training Session Breakdown ~ What to Bring to Each Session (Fitball, Resistance Band, Boxing Gloves, MP3 Player) MONDAY TONING 6am CARDIO 6 pm 7:15 pm
1ST Oct RESISTANCE BANDS FITNESS TEST 6:30 PM
FRIDAY CARDIO 6 am
5th Oct CARDIO IN PARK 12th Oct CARDIO ON ROADS 19th Oct KICKBOXING 26th Oct CARDIO IN PARK 2nd Nov CARDIO ON ROADS 9th Nov KICKBOXING WEIGHTS FITBALL WEIGHTS
8th Oct WEIGHTS KICKBOXING 15th Oct FITBALL 22nd Oct RESISTANCE BAND CARDIO ON ROADS CARDIO IN PARK
20th Oct KICKBOXING 27th Oct CARDIO IN PARK 3rd Nov RESISTANCE BANDS CARDIO ON ROADS
FITBALL 23rd Oct RESISTANCE BANDS 30th Oct WEIGHTS 6th Nov
FITBALL