Step into Life Bendigo

Phone: 0458498292 Email: Bendigo@stepintolife.com

October 2013, Issue 85

Directors Desk
Activity and Exercise
Dear members, family and friends
Have you seen those people that drive around the shopping centre car park for 15 minutes trying to find a car space right near the entrance when there are plenty of spaces at the far end of the lot? Youre not one of them, are you? The difference between increased activity and exercise is simple. Increased activity means making lifestyle decisions to be more active, like parking the car and walking to the destination or taking the stairs, or a meal stroll after dinner to aid digestion. Exercise on the other hand involves the four basic exercise science principles of intensity, frequency, duration and type. Exercising within a specific heart rate range monitors the intensity. Duration can be measured according to time or distance. The recommended frequency is a minimum of three sessions per week. Step into Life qualified Trainers will recommend the type of training you should do from our 7 types of programs and the number of training sessions per week based on your goals. The more active your lifestyle is, the more easily you will adapt to an exercise program. Here are a couple of tips to help you to include as much activity as possible: Get a good nights sleep so you have the zest to be active Sit on the fit ball at work and at home Walk to the shops for fresh fruit and vegetables Ride the bike to work one day per week Include some range of movement activity while at work, shoulder rolls, hip rotations, shake out the legs etc.

Local News

The De Castella Run

Farewell to Winter

Trek to the Tavern

The benefits of an active lifestyle and an exercise program are an increased metabolism which burns energy for longer and at a higher rate so get active! Go Step into Life! is our catch cry when you see fellow Step into Lifers walking, running, doing an event or just wearing their Step into Life gear with pride. I was really proud of the Step into Life members I saw in the Anglesea 8 and 15km trail run well done! Your active lifestyle and improved fitness level will have an impact on all the people around you, so at the next tough training session you complete, give yourself a few pats on the back for the impact your commitment has on others. Train hard and enjoy, Larry Cohen, Director step@stepintolife.com.au

Thank you to everyone that attended the Trek to the Tavern, what an enjoyable day. Louise, Suz and I had a tough run at the De Castella event in Kew, tough but rewarding. This is my favourite run so far. The improvement in our teams running capabilities is a sight to behold. Make sure you register for the Bendigo Bank Fun Run under Step into Life Bendigo password mick

Timetable Changes
Weeroona Oval

Comic Relief
Weeroona Oval 6:00pm cardiomaxtm

Monday 6:15am Tuesday

cardiomaxtm

Lake Weeroona 9:15am cardiomaxtm

Weeroona Oval 6:15am Wednesday toneuptm

White Hills Primary

9:15am boxkicktm

Thursday
Weeroona Oval 6:15am boxkicktm Lake Weeroona Saturday 8:00am powerflextm

Friday

Lake Weeroona 9:15am toneuptm Lake Weeroona 9:30am powerflextm

Weeroona Oval 5:00pm toneuptm ELMORE OVAL 4:30 pm cardiomax

Weeroona Oval 6:00pm toneuptm Weeroona Oval 6:15pm boxkicktm

Get onboard our next achievit package starting after the Melbourne Marathon. Training starts on the 20th of October and runs until the 1st of December. Please see me for details.

Events
What is happening? Id love to join in! Coming this year Melbourne Marathon 13th Oct Bendigo Bank Fun Run 3rd Nov Altona Cherry Lake Run 8th Dec

Merchandise

Cap Sleeve T-Shirt Ladies $24.00

Cotton Stretchy Above Knee Shorts $24.75

Sling Bag $35.00

Multivitamin 120 4 month pack $40.00

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 - September
200 points Nicole Mayes, Jody Chant, Vicki Coombes 500 points Kerri Nally, Charu Banerji, Rachel Gard.

Member Profile
Who is? Louise Hall, (pictured below at the De Castella Run in Kew)

Questions
Where were you born?
Wellington, New Zealand. Apparently I still have an accent.

What is your current profession?

bookkeeper

What sports have you been involved with during your life/best achievement?
dancing, cycling, scuba diving, rock climbing; currently it's all about orienteering

What is your favourite Step into Life session?

running sessions with speed/interval training

What is your favourite naughty treat when your trainers arent looking?
chocolate! And chips. But mostly chocolate. Cadbury Old Gold Peppermint - increasingly hard to find on this side of the ditch.

New Members
Welcome! Fiona Tuohey Ilze Stals (welcome back Ilze)

What are your top 3 goals you would like to achieve?

to keep running injury-free until I'm at least 90yo. Oh, and have fun and stay healthy on the way.

What goals have you achieved at Step into Life so far?

Member Birthdays
Happy Birthday!

I got my mojo back. :-)

Susan Forster 14th Oct Fiona Tuohey 15th Matt Bronca 16th Charu Banerji 20th Jody Chant 23rd Casey Fry 29th Loretta Bell 31st

Johns Corner
The Benefits of Balance Training
Most people do not think about incorporating balance training into their fitness regime. I think this is because they dont understand the benefits of adding it in. Balance is the ability to control the bodys position, either stationary (e.g. complex yoga pose) or whilst moving (e.g. ice skating). Balance is a key element of fitness, along with strength, cardiovascular exercise, and flexibility. Balance training can be done using a stability ball, bosu ball, or board trainer. The overall benefits of balance training include improvements to overall fitness, sports performance, and injury prevention.

4. Reaction Time If you slip or stumble when carrying out challenging balance exercises your body needs to rebalance immediately or you will fall. This can improve your reaction time as you learn to quickly correct a mistake, but not over-correct. 5. Strength Balance training is challenging for your nervous system (brain and nerves). The nervous system recruits your muscle when lifting weights, so as your nervous system becomes more efficient it can recruit a higher percentage of your muscle for each lift. This means you are stronger and can lift more weight. 6. Power Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement. The two components of power are strength and speed. With quicker reaction times and stronger muscles, your power ability should increase too. 7. Agility Agility is defined as quick and nimble. It is the ability to change the direction of the body in an efficient and effective manner and to achieve this you require a combination of balance, speed, strength, and co-ordination. Therefore, the better your balance is, the more likely you are to have good agility. 8. Fun & Challenge Adding some balance exercises into your fitness routine adds a new dimension, a dimension which is challenging but also fun too. It is motivating when you notice the improvement to the rest of your fitness regime by adding in balance training. 9. Long term health Incorporating balance training into your routine helps to maintain or improve your balance, which is needed to prevent falls and fractures. As we get older our balance can deteriorate, something we want to avoid.

Specific Benefits Include: 1. Body Awareness Body awareness is the sense of how your own limbs are oriented in space, also referred to as proprioception. Balance training promotes body awareness which makes movement more seamless, with less likelihood of injury. 2. Co-ordination Balance training requires all of your body to work together otherwise you might fall or stumble. By improving your co-ordination during balancing training, there should be an improvement to your co-ordination in everyday life. 3. Joint Stability Balance training promotes stable knees, ankles, hips, and shoulders. This can prevent a whole array of injuries including sprained ankles and serious knee problems. These injuries are not uncommon in people who dont do any balance training but do play a sport.

How to eat well & stay active when travelling

Stop at the supermarket Ask hotel reception where the closest supermarket or mini-mart is, so you can replenish your snacks. Choose kitchen facilities Arrange accommodation with kitchen facilities, so you can prepare your own meals on some or all days. Quiz the chef Ask the chef for your meal the way you like it extra veg or salad, oil on the side, etc. If you eat out a lot when travelling, you need to take charge. Fill up on salad & veg At smorgasbords, load your plate up with salad & vegetables first to automatically reduce the calories. Include a gym Check the hotel has a gym good enough to work out in. Look for pictures online or ask the hotel in advance about facilities. Schedule physical activities In addition to relaxation time on holiday, schedule some active leisure like hiking, swimming or water sports. Youll burn heaps of calories and the kids will love it! Burn off the Extras If you havent been able to control all meals or youve chosen to relax your diet when away, you have the option to do additional exercise to burn off any Extras. Enjoy the trip but get back on target quickly!

Just because you travel a lot for work or leisure doesnt mean your waistline has to blow out. Heres a checklist of tips to ensure your food and fitness routine stay on target when travelling: Plan ahead With online restaurant review websites and apps its never been easier to plan your eating experiences in advance. Pre-planning makes the healthy choice, become the automatic choice. Pack snacks Traffic, flight delays & other surprises can leave you hungry & susceptible to poor food choices. Bring along snacks like nut mixes, dried fruit or trail bars. Carry bottled water Keep hydrated with a small bottle of water. Order special meals on flights When you book your flights, select a special meal. Low-cholesterol or diabetic meals are often high in protein & will fill you up with fewer calories. Youll get fed first too! Stock the hotel fridge yourself Ask for the snack bar to be removed & restock with your own healthy snacks, like trail or muesli bars, nut mixes and yoghurt in the fridge. Much less temptation!

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, The 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:

Apricot and honey souffls

Serves: 6 Prep: 15 mins Cooking: 30 mins Ingredients cup (55g) castor sugar 4 apricots (200g) cup (60ml) water 2 tablespoons honey 4 egg whites Method
1. Preheat oven to moderately hot. Lightly grease six cup (180ml) ovenproof dishes; sprinkle insides of dishes with a little of the sugar, place on oven tray. Place apricots in small heatproof bowl, cover with boiling water; stand 2 minutes. Drain; cool 5 minutes. Peel and deseed apricots; chop flesh finely. Combine apricots in small saucepan with the water, honey and remaining sugar; bring to the boil. Reduce heat; simmer, uncovered, about 10 minutes or until apricots soften to a jamlike consistency. Beat egg whites in a small bowl with electric mixer until soft peaks form. With motor operating, gradually add hot apricot mixture, beating until combined. Spoon souffl mixture into prepared dishes; bake, uncovered, in moderately hot oven about 15 minutes or until souffls are browned lightly. Exchanges per serve

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

2.

3.

4.

For more information talk to your trainer.

0.25 Nutrients per serve

427kJ (102 cals), 2.4g Protein, 0.1g Fat, 0g Saturated Fat, 23.3g Carbs, 23.1g Sugars, 0.6g Fibre, 35mg Sodium
Source: Womens Weekly - Lean food

Member Kerry Anderson from Step into Life Berwick in Vic at Mt Buller proudly wearing the Endurit shirt.

Step into Life Mitchell Park member Erin Parker after walking the Inca trail up Machu Pichu in Peru, wearing her 1500 club training shirt.

Darren Lapthorne from Step into Life Brighton SA is the 2013 nominee for Most Dedicated and Loyal Member. Here he is running in Central Park.

Gina House from Step into Life Fulham Gardens SA on Waikiki Beach, lapping up the sunshine in Hawaii.

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. 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. 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.

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

Members Benefits
Discounts & Offers
See your trainer to learn about the full range of Member benefits available to you.

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