Step into Life

March 2014, Issue 90

Phone: 0423 852 262

Email: keysborough@stepintolife.com

Directors Desk
Technology prevails

Local News
Hey Keysie,
Theres lots happening! Our

Dear members, family and friends,

Last month saw the launch of our first annual member
survey, and we have been overwhelmed by your positive
feedback and experiences. If you were one of the
thousands of members that took the time to respond to the
survey that was emailed out, wed like to say a very big
thank you the feedback youve provided will only help us
in continuing to make Step into Life bigger and better than
ever for you. You spoke, we listened! The feedback weve
received so far will assist Step into Life greatly in taking
steps in new and exciting directions, including an update to
our monthly Fresh Air newsletter
This will be the last issue of Fresh Air in the format that
you currently know. Im thrilled to announce that as of
April, youll be receiving Fresh Air directly via email in a
new and easier to digest format with a fresh new look! Your
Trainer will still be in touch with you regularly via email and
Facebook to provide you with regular updates and member
news for your Franchise, so youll still be able to receive the
information you need to stay on top of your fit and healthy
lifestyle. This is in one of many exciting changes taking
place as Step into Life moves forward into the future with
our members, and were looking forward to being able to
provide you with a dose of Fresh Air straight to your inbox.
Step into Life is committed to building fitter and healthier
communities, and I would like to extend a warm welcome to
the 295 members that joined us nationally as a result of
Fitness N.O.W, our recent National Open Week. We were
very happy to see so many new faces enjoying our unique
brand of fitness and fun in the fresh air, and our Trainers
are looking forward to working with you all to achieve your
health and fitness goals.
Enjoy your training and your fitness journey and remember,
the first 12 weeks is all about building a base, not too much
too soon too hard or injuries occur. Build that base and
then the results will flow. Welcome to Step into Life, team!

competition is underway its not too late to enter & be in

the running for some awesome prizes! Get in quick!

is starting soon! Sign up sheets are at your sessions.

th

Our new SiL Vic event is on April 27 we want to have a

HUGE group outdoor personal training session to help raise
money for Headspace but we need you! For details see
the white table.

Do you want to set yourself a goal and challenge yourself

both physically and mentally?
If so why not trek the Kokoda Track.
When September 7 to September 21 2014
For more information call Mark on 0481 256 311 or visit
www.trek4education.com
rd

Regards
Larry Cohen
Founder and Director

Our 3 annual ball is coming up fast & its gonna be a great

weekend! Please book your rooms by paying $40 to
Jess/Aaron ASAP!
And congratulations to our Tough Mudders!

Events

Comic Relief

What is happening? Id love to join in!

Coming this year
March 22nd Tough Mudder
May 31st Spartan Race
April 5th the next endurit round begins!
April 13th Run for the Kids
April 27th Train for Thought

Timetable Changes
Talk to your Trainer regularly to ensure youre completing
the best mix of training available to you to reach your goals.
PLEASE TAKE NOTE OF CHANGES TO TIMETABLE
Dont have your own
Resistance Band or Fitness Ball?

Youll need them for

MARCH toneupTM Sessions are FITBALL

APRIL toneupTM Sessions are WEIGHTS
MAY toneupTM Sessions are BANDS

Please note the changes in the rotation are Monthly

Fitballs
55cm Blue or Green $50.50
65cm Blue or Green $59.00
75cm Blue or Green $65.00

Resistance Bands
Green (Light) $30.00
Red (Medium) $32.00
Blue (Hard) $37.00

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

Multivitamin
$40.00

Omega Fish Oil

$51.95

Muscle & Cell

Replenishment
$51.15

Glucosamine
$54.00

Training Club

Member Profile

Achieving your goals at Step into Life

Who is?

Andy Le

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 (totals available on your fortnightly progress report).
Points gained are a measure of your commitment to your
training.

Andy has
been a
member since
January 2013

How close are you to your next Training Club milestone?

Ask your Trainer to help you set some time lines for your
goals.

Awards achieved in February 500 points

Meagan Seach
Belinda Di Pietro
1000 points
Celestine Pau
Krystal Huynh
May Hill
Linh Pham
2000 points
Julie Capper
4000 points
Ly Holian

New Members
Welcome!
Ankit Gupta
Gillian Walton
Cathryn Caruana

Member Birthdays
Happy Birthday!
2nd Andy Nisbet
7th Sophia Wong
11th Janay Ruatara
13th Ben Holian
14th Tamara Mejias
15th - Kelly Henderson
24th Mark Capper

Questions
Where were you born?
I was born in Australia

What is your current profession?

Security Guard/Officer/Crowd Controller

What sports have you been involved with

during your life/best achievement?
I like Aussie Rules football, soccer & my best achievement
is Euro Handball, since Im, really good at scoring & fielding

What is your favourite Step into Life session?

Cardio obstacles at Wachter Reserve & most endurit
bootcamps

What is your favourite naughty treat when

your trainers arent looking?
Fries

What are your top 3 goals you would like to

achieve?
-

Losing more weight

Gaining more muscle
Improving my diet

What goals have you achieved at Step into

Life so far?
Slowly losing the weight & getting good results, as well as
running longer when running long distances

Training Tips
Dealing with DOMS

3. Do not stop and start moving while exercising;

instead, keep steadily moving so fresh blood will be
sent to repair your taxed muscles.
4. While you are working out, stay hydrated by
drinking water every 15 minutes.
5. If you are sweating a lot, its important to replace
lost electrolytes with a sports drink or other
electrolyte-rich foods, because these essential salts
regulate heartbeats, muscular contractions, and
nerve function.
6. STRETCH! You can use a foam roller to lengthen
muscles and break up knots.
7. Immediately after working out, eat a post-workout
snack that has a 4:1 ratio of carbs to protein to help
restore the nutrients lost in the muscles during the
workout.
8. Consider getting a sports massage to increase
circulation and break up major knots in problem
areas that are always sore.
9. Take a cold shower post-workout to reduce
inflammation of the muscles.

Struggling to walk up the stairs at the train station

after yesterdays workout? Unable to laugh without
your abs feeling pain (Oh the pain so much
pain!)? After an intense cardio workout or weighttraining session, you might be feeling a little stiff
with some sore muscles, known as DOMS
Delayed Onset Muscle Soreness. So what can you
do to avoid DOMS? Because were wonderful,
weve put together 10 quick steps for you to take
before, during and after training to avoid the
dreaded pain of DOMS:
1. Eat a pre-workout snack that is low-fat and highcarb with some protein.
2. Take the time to warm up and cool down so you do
not stress and overtax your muscles and heart.

10. An hour or so after your training session, go for a

light stroll to increase blood flow and circulation.
Too easy say goodbye to DOMS!

Snacks for home,

office, anywhere
Snacks are an important part of your MJ Plan to add
nutrients, provide energy and help you manage betweenmeal hunger. Here is a list of snack ideas for different
locations, complete with MJ Exchanges.
Home
Quick 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 table
spread = 1 Starch, 0.5 Fruit, 1 Healthy Oil
Strawberry smoothie - (200ml skim milk, 2 tbsp lowfat yoghurt, 250g frozen strawberries) = 0.75 Dairy, 1
Fruit
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 - 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
Office / Desk drawer
Fresh & 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

Office / Desk drawer

Fresh & 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
Car
Portable 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 tub
Field Strawberries = 1.5 Dairy
Keep in your handbag
Back-up items that wont squish:
Mandarins x 2 = 1 Fruit
Edgell 3 beans and corn thai 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 & Go Vive - banana flavour = 1 Dairy, 0.5
Starch
Dried apricot halves x 6 = 1 Fruit
Movies
Yes, 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, I
Fruit, 0.5 Extra
Diet soft drink 1 can = Free food (limit of 1 artificially
sweetened product a day)
Jelly snakes x 6 = 2 Extras

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:

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

Citrus infused strawberries

Serves: 2

Prep: 15 mins

Ingredients
1 cup fresh strawberries
1 tablespoon sugar
1 tablespoon orange liqueur
1 teaspoon lemon juice

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:

Method
1. 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*

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.

0.5

0.5

Nutrients per serve

259kJ (73cals), 1g Protein, 0g Fat, 0g Saturated Fat,
17g Carbs, 15g Sugars, 1g Fibre, 2mg Sodium

Loyal Step into Life Caulfield member Liz (above, centre, and
below) 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, proudly

sporting his 200 Training Club T-Shirt!

East Fremantle & Cottesloe recruits (AKA total champions)

tackled a tough endurit session. Well done, team!

Woonona NSW, members toning up as the sun rises.

Injuries & Emotional Stress

Remember that argument you had with your mum last week? And the pain and stiffness you've been having in
your left hip?
Did you ever consider that maybe the two are linked?
That's right. Emotional stress can lead to physical symptoms if not dealt with appropriately.
In Kinesiology we believe that every physical ailment is linked to an emotional stress (usually multiple emotional
stresses). By using muscle testing to identifying the emotional stress behind your pain or injury, we can then use
gentle and natural methods to release and clear, leaving your body able to start healing itself from the injury.
I often refer to a fantastic book called "The Secret Language of Your Body", by Inna Segal to help me get to the
bottom of the underlying emotional stresses.
Some common injuries I come across with active people include knee problems, back issues, stress fractures,
muscle strains and postural issues, but unresolved stress over long periods of time can be linked to much more
serious conditions such as high blood pressure, heart issues and thyroid problems, just to name a few.
Generally speaking, the left side of your body represents the female side - so if you have issues on the left side,
think about what problems with females you might be experiencing (or suppressing) - and if you are female
yourself, this might be indicating an issue within your own self. So that would mean the right side is.... you
guessed it, the male side! What men or masculine issues may be involved?
Also think about what part of the body is affected, for example back issues can be emotionally related to feeling
like you are not supported - think about the spine and what it does for our body; it supports our whole frame. So
feeling unsupported can manifest itself in back problems. So when trying to identify your emotional stresses,
consider the part of the body in question and its function - that might give you some clues as to what's happening
emotionally.
Identifying your emotional stresses are not always easy, but with a little soul searching you may find you realise
something is bothering you that you thought you were ok with, or that you thought you had already let go of.
Presence of mind and listening to your body are the most important things. Get to know your body's signs and
signals, not only when you are experiencing injuries or pain, but those subtle signals we like to push out of our
mind - the anxious stomach, the tightness in the chest, the shallow breathing, the uneasy feelings. Those are the
little signs along the way that you are emotionally stressed, and if you deal with these stresses as they occur, you'll
be less likely to develop serious injuries and illnesses that are the result of suppressing stress over long periods of
time.
Tanya Issai

Belinda Di Pietro

Meagan Seach

First Session 30th January 2013

st

First Session 21 September 2013

Total # of sessions - 93

Linh Pham

Fitness assessments 2

Total # of sessions - 112

Fitness assessments 3

endurit bootcamps 6

First Session 1st September 2012

endurit bootcamps 10

achievit running packages - 1

Total # of sessions - 224

3 teasers 3 recruits

2 teasers 1 recruits

Fitness assessments 5

2 marines 2 navy seals

1 marines 2 navy seals

endurit bootcamps 10

De Castella Run 2013

Keysie Competition 2013

3 teasers
2 marines

2 recruits

Relay for Life 2013

3 navy seals

Keysie Competition 2012 & 2013

May Hill

Ly Holian

First Session 23 October 2010

First Session 24th January 2008

Total # of sessions - 205

Total # of sessions - 827

Fitness assessments 8

Fitness assessments 14

rd

Krystal Huynh
First Session 5th February 2013

endurit bootcamps 53

Total # of sessions - 170

10 teasers 14 recruits

Fitness assessments 6

14 marines 12 navy seals

achievit running sessions - 7

Keysie Competition 2010, 2011 &

3 - commandos

Keysie Competition 2013

2013

achievit running sessions - 20

endurit bootcamps 10
1 teaser
4 marines

2 recruits
4 navy seals

Keysie Competition 2009, 2011,

2012 & 2013
Mini Olympics 2008 & 2010
*Member of the Year nominee 2013
*Raving Fan awardee 2013

Julie Capper
First Session 10th March 2010
Total # of sessions - 403

Celestine Pau
First Session 8th January 2011
Total # of sessions - 257

Fitness assessments 15
endurit bootcamps 2
1 teaser 1 marines
2 achievit running packages
Keysie Competition 2011
De Castella Run 2012
*Member of the Year 2012

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.

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.

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.

Use your referral gift card from us to purchase almost

anything provided it can be purchased from a store which
has EFTPOS facilities.

$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

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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