Step into Life Yarraville

Phone: 96898240 or 0414 487 501 Email: yarraville@stepintolife.com

April 2012, Issue 67

Aqua Bags

Vision
Step into Life was founded in Australia 1995 but became a global brand when the first franchise was launched in New Zealand in 2009. That growth was further solidified with the launch of the second franchise in Auckland and the securing of a Master franchisor for New Zealand in 2012. We recently embarked on a journey to re-visit the SIL vision, mission and values and make sure that our vision truly represented the brands current focus and encapsulated the thoughts, feelings and aspirations of all those involved in the growing Step into Life brand. I am pleased to share with all Step into Life members the Step into Life company vision, mission and values (please see page 2). I would love to hear your feedback and experiences with Step into Life and if these experiences have been captured in our visions, mission and values. Please email me at step@stepintolife.com.au Ropes, aqua bags, agility ladders and new medicine balls. Have you ever trained with a battling rope? Well, you soon will be. Check out the video on the Step into Life Youtube channel www.youtube.com/silcommunity demonstrating some of the exciting new rope training coming to all the Step into Life franchises. Get involved in the new revitalised training programs including the endurit program and give these great ropes and aqua bags a try youll love it. Also new to all Step into Life franchises are agility ladders in cardiomax and handle medicine balls in toneup, your trainers have received great training programs to get your heart rate up to a whole new level and your muscles even more toned ENJOY! Train well and enjoy doing it outdoors. Regards Larry Cohen Director
step@stepintolife.com.au

Medicine Ball

Quick Step Ladder

Battling Ropes

VISION
To be the world leaders in group outdoor personal training, recognised for building and inspiring fitter and healthier communities.

MISSION
We will continually apply our world class knowledge and leadership to improve the wellbeing of every community through fun, fresh air, encouragement and inspiration in personal fitness. Through each community we inspire, we will take one step closer to our vision.

VALUES
We strive to gain a clear and realistic picture of each individuals personal fitness goals, and then match our proven programs to help them succeed. We do everything in our power to deliver the desired fitness outcomes of every individual.

PROMISES = PROGRESS
We make a promise to every individual that through Step into Life they will have access to a range of world class fitness programs, tailored and delivered to help them each achieve their own long term fitness goals. We are our word we keep our promise and proof is in the progressin every action we take that leads to the positive results we see every day.

COMMUNITY, COLLABORATION & COMMITMENT

The success of our business is based on the strong connections and aligned vision we share with our franchisees, members and local communities. We cherish, protect and develop those relationships wherever and whenever we can.

FUN, FITNESS & RESULTS!

We believe what we do matters. We are dedicated to promoting fitness in a fun, friendly and effective way. We love to contribute to healthier, happier lives, and this is reflected in everything we do.

Step into Life Programs

The ultimate outdoor training session for building maximum fitness, burning calories and increasing endurance. This session ensures massive cardio variety using different terrain, intervals, games, buddy cardio and cross training catering for the first time exerciser to the super fit and marathon runner.

The ideal outdoor full body strengthening and sculpting session. Using a vast array of tools like the great outdoors, dumbbells, resistance bands, fit balls, your own body weight and more to work all muscle groups and create the ultimate firm body. The empowering outdoor cardio and strength session combining boxing, kicking and self-defence techniques. Punch, kick and jab your way through a fun and highly motivating session that will calorie burn, build strength and leave you with a healthy sense of achievement no previous experience required.

The ultimate session to improve your core strength, posture and muscle balance. A fit ball used outdoors and combined with dumbbells and cross training, makes this a fun and exhilarating workout guaranteed to raise a sweat no previous experience required.

A dynamic strengthening and stretching session enhancing muscle tone, core strength and flexibility. Inspired by pilates and yoga, this session will tone your body, provide postural strength, injury prevention, flexibility, balance, clear the mind and relieve stress.

Test your limits! An inspiring cross training session using boot camp style drills to mould you into shape. The outdoors provides the perfect environment to use weighted bars, ropes, medicine balls and buddy drills to maximise fitness improvement, while strengthening and toning your body. Work as a team and leave feeling pumped!

Experience the ultimate group outdoor motivation and reach new targets with our fun run training program. Feel the exhilaration of crossing the finish line with your trainer and fellow members supporting you all the way - you'll be surprised what you can achieve, and what fun it can be!

Timetable Changes / News

Monday Tuesday 6am boxkick (W) 6.15pm boxkick (W) 6.30pm cardiomax (W) 6.30pm toneup (W) 6.30pm cardiomax (W) 7.15pm toneup (W)

Bring a Buddy WEEK 16th April to 21st April

Wednesday 6am toneup (W) Thursday

Friday Saturday

6am cardiomax (W) 7am cardiomax (YG)

8.15am toneup (YG)

Sunday Step into Life Yarraville locations (YG) Yarraville Gardens-Somerville Rd (W) Wembley Primary School- Hawkhurst st Details for sessions during Easter and Anzac day via email.

HAVE A WEEK OF FREE TRAINING FOR YOUR FAMILY AND FRIENDS ON US! Give a friend or family the best gift ever - The gift of great health. That means that any of your friends, colleagues, family and acquaintances can train at any Step into Life venue for FREE! And if they tell us that you referred them we will put YOU into a draw for a chance to win 2 Gold Class Movie tickets - just for referring them! Were not finished yet For every person that you refer and who joins You will receive a $50 Step into Life Merchandise Voucher Plus a $25 Step into Life Any Store Gift Card. Remember: any of your friends, colleagues, family and acquaintances can train at a Step into Life venue for FREE during the Open Week! 16th April to 21st April 2012 Buddys can go to your venue or check out www.stepintolife.com

Merchandise Look great in one of these styles

Ladies raglan t-shirt Ladies cap sleeve t-shirt

Cotton Training Club Special! Only $10.00 each

$24.00

$24.00

Go to www.stepintolife.com/treat-yourself.php to view more great specials!

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- Delphine Williams, Amy Vaicys, 200 points- Letitia Brooks 1000points- Rachel Carroll, Clare Schultz, Maryanne Parks

8 weeks of running training before the big event-R4K 2012

New Members
Welcome!
Harley Kairn Melinda Phillips Lina Dimitrijovska Silvana Dimitrijovska Nick Dimitrijovski

Member Birthdays
Happy Birthday!
Robyn Cowling 21/4 Simon Lutton-30/4 Lesa Thomson 23/4 Ainsley Bainger 17/4 Sasha Torsi 25/4 Blair Porteous 17/4 Wendy Southerden 28/4 Lisa Debaere 17/4 Declon O'Farrell 4/4

Congratulations to our 20 Sil members that participated in the 2012 Run for the Kids. Over 1.65 million was raised making it a fundraising record breaker for the event.

Member Profile
Who is Emily Mogic?

Hi there, You heard from my better half, Cheryl, last month and how we kicked off our SIL journey over 2 years ago in a bid to get off the couch for a hike in the Peruvian Andes. Well that hike was a killer at altitude and six months wasnt really enough for me to undo all the years of inactivity. Im afraid that I required more than one emergency donkey ride over those 5 days on the Salkantay Trek. Keen to get off the beaten track, I chose an ambitious challenge and I couldnt say I enjoyed reaching Machu Picchu, but still I got there one way or another and it just made me determined to keep getting better. (We did find out when we were in Peru that Salkantay translated to Savage mountain, so the next trek I book may be a little better researched!) Now Im writing this having just completed the 14.5km Run for the Kids. My fitness is in a much better place with a couple of sprint triathlons under the belt also. I love that Tess always keeps me going and goal setting. This year Ive set myself the goal of running 500km. Im on track to beat that so far with 154km. Running used to be the thing I hated the most, but slowly Im beginning to enjoy my runs more and more. Besides all that outdoor fun, a few of you would have seen some of my photography recently. Did you know that the word photography comes from the Greek words for light (phtos) and representation by means of lines or drawing (graph) so together they mean drawing with light. I cant tell you how many times Ive annoyed Cheryl in the car when we are driving along and the light is so beautiful in that moment, that weve got to pull over and Ive got to grab my camera to take a picture. (Case in point check out this video http://www.vimeo.com/34757301) It may seem strange, but I really do see the world in a series of pictures! So adding to my 500km running goal for the year, Ive got my sights set on a family effort for the Noosa Olympic distance Tri in October and having just launched my own photography business Im busy putting on the last bells and whistles. Life is super hectic like everyone else these days, but exercise is non-negotiable. Its something weve just got to find the time for. Thankfully thats made so much easier with a partner that shares those goals and picks me up when Im down and a trainer that pats you on the back when you reach a goal and then says with a big smile Whats next on your list Em?

Thankyou to Em for joining us as a members benefits business. She is offering a Mothers day portrait special for Sil members. Details in the members benefits section.

Events
What is happening? Id love to join in! Coming this year... Run for the Kids-April 1st Open week-April 16th-21st Family session- River run/walk/jog- Anzac day-25th

Health & Fitness

The balancing act
Youve toiled in corporate jobs, worked at home to keep your familys sanity and health in place, tended to the toddlers and family alike. Now its time to shift your focus to YOU. How many times have you stopped during the hustle and bustle of the day and thought about yourself? After all, youre the head of the home department and you rock at your job. But to maintain calm in a stressful lifestyle, you got to be thinking about your fitness and as the basis to good balance in your life. Here are a few tips to help you stay fit and manage the balancing act: 1. Get moving: Go out in nature and spend at least 35-40 minutes a day. If you pick a time at dawn, its even better. Most of us have a tendency to excuse ourselves from exercising during evenings and after work. Enjoy a walk, a run or a ride on your bicycle to boost your fitness levels. 2. Choose high intensity: Walking at a moderate speed will not be as effective as doing so faster at a higher intensity. When possible, pick higher intensity workouts as they do a much better job at keeping you fit. 3. Replace negative impression about yourself with self-supporting ones: Be kind to yourself. As a mother/farther, sister/brother, wife/husband and aunt/uncle, youve been lovingly giving away too much. On the flip side, this could lead to emotional instability with repressed feelings of anger, self-doubt and sadness building up. Always be self-supportive and think positively about your body image. Dont think My bum is so big. Replace it with I did so well at the group training this morning and I am improving each day! Love yourself first. 4. Exercise socially: Research proves that even exercise haters enjoy working out in a group than alone. If you find doing it solo too boring to initiate, there are a plethora of options available for you to choose from. In a group, you can enjoy lasting friendships, the good company of uplifting people and training with a motivational trainer.

5. Dont just focus your calorie-intake: Not all calories are made equal and our bodies react differently to those high in trans-fat than those from natural foods. Look at nutrition holistically rather than getting obsessive about your calorieintake. Choose healthier options as an overall shift. 6. Build downtime in your schedule: Go on a date, shop with friends or catch up with family. Dont ignore the power of a short break during a busy day. If you have a date with your partner or a night out with friends marked in your schedule, you will have something extra and positive to look forward to. 7. Consider hiring help: Take a closer look at your daily errands and think the list through. Do you think youll be better off hiring a kid to mow your lawn? Or get a nanny to help you with the toddler? Dont be harsh on yourself by doing everything. If you dont like the price tag on services, why not barter them instead? Cook and prepare meals for a friend in exchange for their babysitting or negotiate household chores with other members in the house. We can sometimes get stuck with the philosophy of give before take and tend to neglect our own needs in the face of needs of others. Think win-win instead. So do not take up every little task in the house and at work or try to become a perfectionist as this may hamper your overall well-being and happiness. Always remember, Good enough is the new perfect. Becky Beaupre Gillespie and remember that balance is the key. Give a mother/farther, sister/brother or friend a boost this month by bringing them with you to your next Step into Life session or by surprising them with a Step into Life gift card. A Step into Life gift card is a perfect idea for this Mothers day which is just around the corner!

Habit
I am your constant companion. I am your greatest helper or your heaviest burden. I will push you onward or drag you down to failure. I am completely at your command. Half the things you do, you might just as well turn over to me, and I will be able to do them quickly and correctly. I am easily managed; you must merely be firm with me. Show me exactly how you want something done, and after a few lessons I will do it automatically. I am the servant of all great men. And, alas, of all failures as well. Those who are great, I have made great. Those who are failures, I have made failures. I am not a machine, though I work with all the precision of a machine. Plus, the intelligence of a man. You may run me for profit, or run me for ruin; it makes no difference to me. Take me, train me, be firm with me and I will put the world at your feet. Be easy with me, and I will destroy you. Who am I? I am a HABIT! Anonymous

6 traps that put you off track

Youve started your shape-up program and have made some changes to your eating and physical activity habits. Now its important to avoid the traps that can undo all your great work. Here are some common ones: 1. Impatience Expecting quick weight loss and not getting it can cause frustration. Make sure you set realistic goals. It has probably taken many years to gain weight, so even if it takes a number of months to lose it, youll be enjoying the new fitter, healthier you from day one. 2. Relying on willpower Relying on willpower alone to stop yourself eating too much often backfires. Build healthy habits and a leaner environment over time to complement your natural resolve. 3. Testing yourself Throwing yourself into challenging food situations too soon in your program can dint your confidence. For example, it may be better to avoid cooking that chocolate cake for the kids if you think you might sample it during the process. 4. Trying to be perfect Striving for the perfect diet or exercise routine can have the opposite effect if you find achieving it is more challenging than you expected. Remember, life happens and flexibility is the key to maintaining a healthy diet and activity pattern. 5. Taking a break Allowing yourself to take a complete break from regular activity for a month or more, thinking youll get back into it is just the type of thinking to avoid. As little as two weeks appears to be the danger period, after which exercisers become non-exercisers for good. 6. Thinking you know enough Information and education about the risks of excess body fat, healthy foods and the benefits of regular exercise are often not enough. You also need to monitor your progress, have practical strategies for managing difficult situations and get encouraging support. Its the complete package that really works. With eating, activity and weight management, changing the way you think is just as important as changing what you do!

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & Morning Show

Terris story Step into Life Oakleigh Victoria

It all began in July 2010. I weighed myself one day and was disgusted. I was 120kg. Not my heaviest mind you. A few years earlier I was 127kg and was even more disgusted. I did the Tony Ferguson program lost 27kg, stopped following the program and put back 20kg of the 27kg lost. Hence my second starting weight of 120kg. So I began my own weight loss program. I took the clothes that were hanging on my exercise bike off and actually started to use the bike for what it was meant for exercise. I began to eat better, especially at work. I work at a supermarket so impulse snacking is quite easy. Theres a lot to choose from when you want a quick bite to eat. One day in March 2011, I brought my car in for a service near Brandon Park shopping centre. I lived in Huntingdale at the time. I decided to walk home. It was a 6km walk, which I worked out later with the car. Nearly home, walking along Princes Hwy on the opposite side of the road to the footy oval, I noticed some people and a bunch of fit balls. So I decided to cross the road and go check it out. I walked around the oval having a look at what they were doing. It looked like fun. I took down the number and gave it a call when I got home and left a message. I got a call back from Koula and while having a chat I found out that we went to the same high school and she knew my brother. Small world! We had a talk about what Id already been doing and what I wanted to achieve. I decided to do a free trial session the following Monday morning. That was March 28, 2011. And thats where my Step into Life Oakleigh story begins. My first session was the bridge. My muscles didnt know what hit them. But I went back for more. 3 sessions per week. 2 cardiomax and 1 toneup, which I still do today. I was around 106kg when I started Step into Life. Part of my excess baggage was gone so now it was time to shed even more. At the start of the Biggest Loser challenge this year, I weighed in at 91.4kg Im still not quite sure if the scales were correct that day so over 14kg lighter and the smallest Ive been in my adult life. My time with Step into Life has been awesome. Ive met some wonderful people and done some amazing things. Like just the other day, I jogged all the way around the oval without stopping. First time ever. It was great, even though for a moment I thought I may have needed an ambulance. But that feeling didnt last long. I enjoy all training sessions cardiomax and toneup and even endurit which I did for the first time the other day in 36 degree heat and survived.

Ive had a few minor injuries during my time. But with Koulas help Ive been able to work through them, recover and continue my training. Koula knows what I can and cant do and when I can and cant do them, but pushes and encourages me that bit more each session, which makes me push that bit harder. I really enjoy hitting the training milestones. Each club training club t-shirt gets smaller and smaller. My first t-shirt was an XXL, 200 was an XL and 500 was an L. Im now looking forward to achieving my 1000 club training points, along with all the sweat rain, hail or shine. Bring on the medium t-shirt! Recently Ive been told by people that Im skin & bones and tiny which Im far from, but absolutely love the compliments. It makes me more motivated. Step into Life has changed my life. Im the fittest and healthiest Ive been in over 15 years and I intend to continue this lifestyle for many years to come. Terri Bertazzon, member at Step into Life Oakleigh, Princes Hwy Reserve.

Step into Life Byron Shire, NSW First ever endurit recruits

Step into Life SA In a combined endurit session with Golden Grove, Mawson Lakes, Salisbury & West Lakes

Step into Life Rose Bay, NSW Summer Series Race 3

Step into Life Bassendean, WA coreball and boxkick sessions

Step into Life SA In a combined endurit session with Golden Grove, Mawson Lakes, Salisbury & West Lakes

Healthy Recipe
At Last - Guilt Free Eating! Asian Style beef & egg salad

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 $49.95 you 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 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

Serves: 2 Ingredients

Prep: 10 mins

Cooking: 10 mins

2 eggs bunch water cress 150g lean rump steak 1 lebanese cucumber, halved, seeded and sliced 100g grape tomatoes, halved 100g snow peas, sliced 2 green onions, finely sliced 1/8 cup coriander leaves, roughly chopped 1 Tbs lime juice + 1 tsp peanut oil + 1 tsp fish sauce + 1 tsp finely chopped red chilli + 1 tsp brown sugar Wash and dry the watercress, pick sprigs and discard thick stems. Spray oil on non stick pan and cook steak over medium heat for 3 min each side. Set aside for 5 min and slice thinly. Make a bed of water cress on serving plates. Top with cucumber, tomatoes, onion, snow peas and steak. Drizzle with the combined dressing ingredients. Heat about 5cms water in large saucepan. Bring to a simmer. Carefully crack eggs into a cup, then slide into the water. Cook for 4 min until the whites have set. Place an egg on top of each salad and sprinkle with coriander. Serve immediately.

1.

2.

3.

4. 5.

MJ Nutrition Matt ONeill www.MetabolicJumpstart.com

Exchanges per serve

For more information talk to your trainer.

1.25

0.5

Nutrients per serve 1024J (243cals), 26.1g Protein, 10g Fat, 3.1g Saturated Fat, 12.2g Carbs, 10g Sugars, 5.9g Fibre, 359mg Sodium
Source: Modified www.eggs.org.au

Referrals
Refer a friend and well give you anything you want!
At Step into Life we value your patronage and the people you refer to our program.
Thank you for giving a gift of good health and fitness to your friends and family by referring them to Step into Life. In return for your support, we would like to give you a gift youve always wanted. Yes, anything you want - provided it can be purchased from a store which takes an eftpos machine. With our new Step into Life Any Store Gift card, you can use your referral gift card from us to purchase almost anything.

Become a Trainer
Get qualified

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

Refer a friend today to your trainer or another Step into Life franchise location, and for each friend who joins as a result of your referral, you will receive a Step into Life Any Store Gift Card to the value of $25. http://www.stepintolife.com/tell-a-friend.php

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 business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Step into Life Franchisee.

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

Members Benefits
Discounts & Offers

SUBSCRIBE & SAVE OVER 43%

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Members Benefits
Discounts & Offers

10% off for Sil members

Welcome to our newest members benefit business- Emily Mogic with a special offer for us.

Do you have a business that services our local community and would like advertising in this space in our monthly newsletter for free??? Contact Tess on 0414 487 501

t 03 9314 5527 m 0418 354 353 e dofpainting@aanet.com.au Declon is offering a $100 discount for members off his quote for Sil members

Fit Footwear 241 Bay St Port Melbourne VIC, 3207 Ph: (03) 9645 4454 7 % discount to Sil Yarraville members Professional fittings for runners.

Franchise Directory
NSW Albury Baulkham Hills Blakehurst Byron Shire Collaroy Coogee Drummoyne Earlwood Enmore Enfield Glebe Glenbrook Glenhaven Glenmore Park Hunters Hill Kellyville Kingsford Manly Maroubra Miranda Mosman Mona Vale Newcastle New Lambton Nowra Pymble Queanbeyan Queens Park Rose Bay Rushcutters Bay Sans Souci Sth Highlands St Clair St Ives NEW MNG. Surry Hills Sutherland Terrigal Thornton/Dungog Turramurra NEW Warners Bay W. Pennant Hills Willoughby QLD Broadbeach Buderim Currumbin NEW Everton Park Forest Lakes Ipswich Central Kawana Labrador Lockyer Valley Mackay NEW MNG. Morningside Rockhampton Runaway Bay Wilston Wynnum NEW SA Aberfoyle Park Campbelltown Blackwood Brighton Fulham Gardens Gawler Golden Grove Kensington Gardens Mawson Lakes Mitchell Park Mt Barker Mt Gambier Modbury Northgate North Haven Novar Gardens Prospect Salisbury Seaford West Lakes Hallett Cove Unley/Goodwood WA Alexander Heights Bassendean Canning Vale Carine Carramar Cockburn Central East Victoria Park NEW Edgewater Ellenbrook High Wycombe Hillarys NEW Iluka Kingsley Madeley Myaree North Perth South Perth Sorrento NEW Swan View Quinns Rocks Wanneroo Willetton Wembley VIC Aspendale Balwyn Beaumaris Bendigo NEW Bentleigh Berwick NEW Box Hill Brighton Camberwell Carlton Caroline Springs Caulfield Cheltenham Chelsea Craigieburn Cranbourne Croydon Diamond Creek Doncaster Drouin Essendon Elwood Frankston Glen Iris Glen Waverley Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mitcham Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Narre Warren Oakleigh Ocean Grove Pakenham Prahran Reservoir Richmond Ringwood Rowville Sale St Kilda Sunbury Templestowe Thornbury Torquay Vermont South Wantirna Wheelers Hill Williamstown Wodonga Yarraville New Zealand Auckland Browns Bay Botany NEW