Heart rate training zones Dear Members, Family and Friends

Hello and welcome to February‟s edition of Fresh Air. I love this time of year, new years resolutions are made and new journeys and goals begin.

Talking about new journeys, I would like to welcome the new Step into Life franchises, partners and members to the Step into Life group. The new franchisees just completed their franchise induction training at the Radisson Resort, Gold Coast.

Heart rate training zones is a very interesting topic and there are many opinions on the „right‟ training zone to maximise results. As part of the GOPT revitalization program, we have re-designed the heart rate chart that is present at all Step into Life Cardiomax sessions to make this invaluable training tool easier for members to understand and use.

The zones are now colour coded. The yellow zone is for the warm up and cool down phase. Then the green, blue or red zone will be determined by the focus of that Cardiomax session. All Step into Life trainers have access to hundreds of training programs and all of those programs have a heart rate zone chart so they know what the ideal zone is for that session.

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Email:

February 2012, Issue 65

Endurance sessions like a road route or marathon session are aerobic sessions and therefore the ideal zone is the green or blue zone. A blitz session which incorporates intervals and is a higher intensity session should see the heart rate in the red or upper blue zone.

We have improved the heart rate training zones so that all Step into Life members can look at the heart rate zones before the session and know what the ideal zone is for that session.

In an ideal world, all members would have a heart rate monitor and then they could check their zone during the session to maximise their training. So, what does the training zone have to do with maximising results? The warm up phase or yellow zone is vital. A gradual warm up reduces the risk of injury and increases blood flow to the major muscle groups and cardiovascular system but more importantly, the warm up phase ensures that the energy systems are turned on so energy expenditure is maximised in the main training segment.

The green and lower blue zone would burn primarily fat as the fuel source whereas the upper blue zone and red zone would burn primarily carbohydrate as the fuel source. This is a simplified explanation of the zones and a lot depends on your fitness level but this is the basic idea.

Tips to maximise your training:- 1. Never miss the warm up and make sure it is just that, a

warm up. Stay in the yellow zone.

2. Heart rate variety is a key to better fitness. Check the

zone focus for the session with your trainer and try to

stay in that zone.

3. Use the full cool down and stretching phase, it keeps the

metabolism higher for longer and burns more energy

and decreases the chance of injury.

Enjoy your training and as always I appreciate your

feedback on all topics.

Regards Larry Cohen Director step@stepintolife.com.au

0-65% 65-75% 75-85% 85%

Tell your friends!

GRAND OPENING

New Step into Life franchise locations

opening in January.

Australia

NSW

Turramurra

St Ives (New Franchisee)

QLD

Wynnum

Currumbin

VIC

Berwick

Bendigo

WA

East Victoria Park

Sorrento

Hillarys

New Zealand

Auckland

Botany

Find your new and existing Step into Life locations on Facebook and Twitter

for regular updates.

Event Results January was an active month & it‟s only going to get more active-er () as we start to gear up & train harder for the upcoming fun runs, tri-athlons, & “tough” events! But first here are a few results from January...

Jess & Tegan took on the Omara Women‟s Tri-athlon at

Mordialloc & came away smiling (& already getting ready for the next one coming up in Feb) – make a team or compete individually, the next one is for Men & Women as is in Sandringham on Feb 26

th.

Runners of the Race 1 of the Super Sunset Series were cheered

on by Zebras, Monkeys & Giraffes as they completed the course! It was at the Zoo! It definitely made the run more enjoyable...here are Keysie‟s results:

Name Distance Time

James D 7.75km 36.07

Lia 7.75km 1.10.20

Jules 7.75km 1.15.20

Mark 7.75km 54.14

Ben 7.75km 45.31

Ly 7.75km 52.53

Kat 7.75km 49.55

Jess 7.75km 46.32

The next race of the series in Wednesday Feb 15th at

the Tan – Great if you‟re not usually up for the Sunday Mornings!

Timetable & Changes Please note that 7.45am Kickboxing session on Feb 11th will be at a different location.

Monday 6:00pm Powerflex

7:15pm Cardio

Tuesday 6:00am Toning

6:00pm Toning

7:15pm Toning

Wednesday 6:00am Cardio

6:00pm Cardio

7:15pm Kickboxing

Thursday 6:00am

Toning

6:00pm

Toning

7:15pm

Toning

Friday 6:00am

Cardio

Saturday 7:45am

Kickboxing

Please note that if wet weather evening toning sessions & Saturday

mornings will be held at Dandenong South Primary School Hall, William Avenue, Melway Ref. Pg.90 D10

REMEMBER! You have til the 15

th to sign up for the

distance package – new PB’s are a few

strides away!

Don’t have your own boxing gloves? You’ll need them for cardio and kickboxing sessions

Boxing Gloves $25 in S, M or L, Standard or Fingerless

Please see pg. 13 for what you need for toning sessions & when

Local News

Our Summer Bootcamps went off with a bang as we had some new recruits join the ranks – here they are showing off their guns!

Celebrating the beginning of our 8th Year! FITNESS CHALLENGE! When: Friday 24

th 7pm Where: Wachter

Open to our current and past Keysie members What to Bring: items listed below, water bottle & challenge entry $. What to wear: your training gear & Favourite SiL shirt. 7:15pm TONING CHALLENGE –15min of Fitball, 15min of Bands &15min of weights (must have your own fitness ball & resistance band) 8:00pm CARDIO CHALLENGE –20min of Cardio Session, 20 min of Kickboxing THEN ALL DO POWERFLEX TOGETHER FOR 15 MIN. (Must have your own boxing gloves) 9:00pm BOOTCAMP CHALLENGE – 30 min (must wear bootcamp shirt) We will also be raising funds for the Keysborough Animal Shelter – here‟s how it works – if you wish to do 1 challenge then it‟s $10 – 2 challenges is $20 & 3 challenges is $30. 100% of the donations will go straight to all those cute & cuddly lil animals! Let us know if you can come along to help celebrate The end of our Biggest Loser & Biggest Gainer competitions is near – which level have you hit? Who is going to be crowned Keysie‟s Biggest Loser? Biggest Gainer? Keysie Challenge Stats (as of 5

th February)

TIP:

Training Club Achieving your goals at Step into Life

New Members Welcome Back!

Wendy Wright Jaz Hurst

Welcome! Alison Thach

Member Birthdays Happy Birthday!

4th

- Jackson Taylor 4

th – Jon Horsburgh

5th

– Brent Van Rooyen 6

th – Alison Van Rooyen

8th

– Kim Kulic 9

th – Renee Tipker

11th

– Sarah Hurst 13

th – Margie Thomson

15th

– Nelson Marinho 17

th – Matt Edwards

18th

– Chris Felix 19

th – Donna Marshall

23rd

– Marko Radisic 25

th – Rima Saeb

25th

– Meldina Klehic

28th

– Jo Kingi

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 Jaz Hurst Nikki Lynch Emily Bird

200 points Kevin Phoa Tracey Weaver Zera Raman Jo Kingi Theresa Paora Jackson Taylor 500 points

Alex Thach

Tegan Berry

GOLD (3 challenges completed)

Alex Thach (Nutritional, Strength & Weekend)

BRONZE (1 challenge completed)

Matti Daz Jacko Helen T Van Brock Brent Hec Nigel Renee

Joseph Theresa Lia Ben Lyly

Gill Silvana Alun Vet KP Sin Nic Trace W Liz Rob

Shaz Roger Mario

Any SIL Shirt

Any SIL Pants

PLATINUM (2 challenges completed)

James Donaldson (Cardio & Nutritional)

Tegan Berry (Nutritional & Buddy)

Member Profile Van Kong

Van has been a member since February 2010

Questions

Where were you born?

Thailand

What is your current profession?

I work at an Auction House for Grays Online

What sports have you been involved with during your

life/best achievement?

I was the school X-Country captain in Primary School :D

What is your favourite naughty treat?

Mee Goreng!!!

What primary & secondary schools did you attend?

Harrisfield Primary & Noble Park Secondary College

What is the nicest thing anyone has ever done for you?

An old friend of my family once helped me buy my first car from an auction house.

What would you like to achieve (fitness wise) in the next 6 months?

Get ripped!

What are your Interests/Hobbies?

I enjoy a spot of Photography. I enjoy spending weekends

with my two children.

What is your favourite SiL session & what results have

you seen since you started?

Monday night cardio is pretty good, it‟s usually a pretty big group and its good to work off the weekend naughties. Since I‟ve been training with SIL I‟ve dropped about 12kg

and I‟m a lot fitter than I ever was since high school.

Events BootCamp PACKAGE

Summer Package begins Saturday, January 7

th 6am

Endurance Package Mondays 6th & 13th Feb

Package Begins Sunday 19th FEB Fri 24th

SiL Keysie 8th

Year Party

7TH

YEAR SiL KEYSIE PARTY Come & celebrate with us as we begin our 8

th year! It all began at

Wachter in January 2005. Friday Date night at the park

Powerflex Package Saturdays 8:45am to 9:30am Begins Feb 25

th for 5 weeks

FEB Sun 26th

Pakenham Fun Run

Join the other 7 local Step into Life venues & the locals

for a 5km walk/run or

10km run FEB Sun 26th

XOSIZE Triathlon Series RACE 4

http://www.starttofinish.com.au

Get a team together & do a leg each

Race #4 Sandringham

Running Speed Package Fridays 7pm to 8:30pm Begins March 2

nd for 4 weeks

MAR Sat 3rd

Sun 4th

Tough Bloke Challenge

www.toughblokechallenge.com.au

Tough chick challenge category also!

6km of running & army obstacles Put your BootCamp training to

the test! Important Fitness Assessment 7pm Mon, Mar 19th

6am Tues, Mar 20th MAR 31

ST

& APR 1

ST

16km army obstacle course, do it in teams!

See our team sheet at sessions for more details

So far 20 Keysie Members are competing in Australia‟s First!

APR Sun 1st

Run for Kids 2012

www.r4k.com.au

5.2km Walk/Run

14.38km Run APR Step into Life Keysie 24 hr

Relayathon Dates TBA

JUL Sat 21

st

STEP INTO LIFE KEYSIE BALL!

Our 2

nd Keysie Ball, open to our

members & their partners & supportive friends for a great

night of dancing, awards & dress your best!

A great success story...

My mum, 59, lives in Ocean Grove is extremely unfit and a little overweight. She has not exercised apart from the occasional walk for many, many years. I have been chatting with her for many years about getting into an exercise program. She has tried a few things, but like many people, loses interest and then the weight comes back on, she get‟s unhappy, easily intimidated, self esteem drops etc etc. When Step into Life Ocean Grove first launched, I attempted to convince Mum to join, she again ummed and ahhed about it and never made the commitment. I spoke to her about all the benefits and catering for all levels of fitness etc, but still no joy. Over Christmas, Mum stayed with me and started doing some exercise which I told her was the sort of thing we do at Step into Life. Finally, she made the commitment to attend a free trial in Ocean Grove with Penny. She called Penny whilst staying with me in Albury and booked it all in, she felt supported from the start and very comfortable with Penny as soon as they chatted.

She attended her first session today, a CARDIO!!!!...and loved it. She has joined on 3 sessions per week and rang me very excited this morning about her experience and how wonderful Penny and the group she trained with was. For Mum, who is quite shy and easily intimidated, the step to go along to a session was a big deal, but to join on the spot on

completion of her first session was AWESOME!!

Yes I may have planted the seed and nagged Mum a little into giving it a go, but she would not have signed up if she did not have the positive experience she had with Penny and her group.

A huge congrats to Penny for „living the system‟. Now all she has to do is work her enter-trainer magic and keep mum focused and entertained

A lovely way to finish off a Monday!

Regards,

Michelle Fletcher Step into Life® Albury

Pictured below, Michelle‟s Mum with Trainer Penny.

Merchandise Stay Healthy on the inside with our supplement

range…

Why take the Step into Life / Flordis Nutritionals Multivitamins and Minerals?

To assist with nutrient deficiencies that have occurred as a result of lifestyle circumstances such as physical exercise, illness, stress,

pollution, poor diet, excessive consumption of alcohol and caffeine, the taking of regular medication including the oral contraceptive pill.

Flordis Nutritionals Multivitamins and Minerals is a high grade vitamin and mineral with higher levels of trace elements than most

multivitamin and mineral supplements

Why take the Step into Life / Flordis Nutritionals Enteric Coated Omega 3 Fish Oil?

Indicated to assist in the support of heart, brain and joint health. Fish oil supplementation has been shown to help maintain healthy

cholesterol levels and a healthy cardiovascular system in healthy people. It is beneficial in the

temporary relief of arthritic pain, reducing joint inflammation and swelling associated with

rheumatoid arthritis. It also assists in eye health and optimum brain function. Flordis Nutritionals

Enteric Coated Omega 3 Fish Oil is the highest quality oil from small fish (anchovy and sardine) rich in

Omega 3 fatty acids from the pristine waters of the Southern Pacific Ocean. This MEG-3® fish oil is from

Ocean Nutrition Canada, the world‟s largest refined fish oil producer in the world.

Why take the Step into Life / Flordis Nutritionals Muscle & Cell?

This unique product combines magnesium and taurine. It will help to relax muscles and alleviate

symptoms of muscle fatigue, tension and spasm. Magnesium is used in over 300 different enzyme

systems. Magnesium is required for energy production, bone and cell membrane structure, synthesis of

glutathione (an important antioxidant), musculoskeletal health and for the proper functioning of the

cardiovascular system. Taurine has a function in membrane stabilisation and it facilitates in the transport

of key minerals.

Why take the Step into Life / Flordis DONA®Glucosamine?

DONA® Glucosamine is successfully used to help alleviate symptomatic osteoarthritis of the knee,

hip, spine and hands. It helps in the synthesis of new cartilage and reduces the breakdown of existing

cartilage, thereby reducing inflammation. Treatment with DONA Glucosamine demonstrates

improvement in mobility of joints and relief of pain, as well as swelling and tenderness. It has been

shown to rebuild damaged cartilage, thus restoring joint function.

Cotton Training Club Special!

Only

$10.00 each

Omega 3 Fish Oil 120pk

$45.00

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

Multivitamins 120pk

$45.00

Glucosamine 120pk

$49.95

Muscle & Cell 120pk

$45.00

Health & Fitness 6 health apps to keep you on track Several millions of people are using Smartphone applications (or Apps) to play games and even take better photos. Take a look at some of the interesting health apps that can help keep you on track with your fitness.

What‟s best is that anyone can use these little apps to track your progress toward your goals. For example, there are apps that allow you to monitor your walking and measure the distance travelled.

You can even find new running routes, find someone in the area to run with, log the distance covered and even track the speed you‟ve cycled using GPS.

Apart from pedometer-type apps, you can even add a touch of Zen in your training with meditation apps. So here‟s some interesting apps you might want to look at. 1. Swap it Don’t Stop it: An initiative by the Australian

Government, this application allows you to choose from a range of food and physical activity swaps – from walking up the stairs instead of taking the elevator to swapping white bread to wholegrain. If you like immediate gratification, there‟s also a badge section where you can track your progress and rewards for developing a healthier lifestyle.

2. Instant Heart Rate: This app uses your smartphone‟s camera to detect your pulse by putting your index finger over the lens. This app offers real-time chart with an EKG-like graph.

3. iMapMyRun: Find people near you to run with, get new running routes, map your runs, record your workouts, duration, distance, speed etc, to get a comprehensive workout history. This app works on built-in GPS of your phone.

4. iMapMyRide: This app is same as iMapMyRun only that you can use it for your cycling logs. Record your speed, distance travelled, calories burned, and routes using this app. Use it on your iPhone, iPad or Android.

5. Meditation: We all know the benefits of meditation. This app makes it easier to include daily meditation sessions in your schedule. With its list of 74 music tracks, you can imbibe a calm, meditative state within minutes. The tracks induce sleep, release stress, and alleviate your overall mental state to that of happiness. Available on iPhone, iPad and Android platforms.

6. SunSmart: A must-have for every Australian this summer and the fact that it‟s free on iPhone, iPad and Android platforms make it even better. This app will tell you when it‟s time to wear a sun block and when it is okay to step out to get some Vitamin D.

There are several more apps downloadable in the online market and most of them are free or priced modestly. Pick your own or try different apps at once to find your best app.

So which one of our list made it to yours?

When chocolate can be good for you If you thought chocolate was out as an option this Valentine‟s Day because you want to stick to your health resolution, think again. For those who are waiting for beautifully gift wrapped boxes of chocolates to arrive this Valentine‟s Day, there is good news. Chocolate is not always an unhealthy indulgence – it can be a saviour against heart disease. If you‟re in love with dark chocolate, your heart‟s in an even

much better shape. According to 2010 research published by European Heart Journal and led by Dr Brian Buijsse, an intake of a small piece of dark chocolate a day helps fighting cardiovascular diseases and reduces the chances of a heart attack. What Makes Dark Chocolate Good

Chocolate is made from cocoa which has substance called flavonoids. Flavonoids act as antioxidants for our body. Dark chocolate has a large number of antioxidants, and when consumed in moderation (a small square of a bar every day), helps your heart to remain healthy and hearty – just as it should be.

‘When chocolate can be good for you’ continued...

Apart from helping keep a strong heart, chocolate is also associated with uplifting the mood with endorphin release, and acting as a stimulant (from mild caffeine and theo bromine it contains). How to pick the good from the bad

Pick dark chocolate over others no matter how alluring they are. Don‟t opt for fillings such as caramel, nougat, or milk-based fillings. Avoid white or milk chocolates. In terms of portions, you can consume 45 grams or half a bar each week or one small square piece a day but make sure you resist over indulging! Many brands have harmful ingredients such as wax, high-fructose corn syrup and vegetable oil. Chocolates that have wax will have a dull look, so buy the ones that shine. On the label, check for the amount of cacao in the chocolate – aim for higher than 70% because anything less will be close to white chocolate and not as beneficial. Avoid buying any bars that have processed sweeteners or butter fats. You want a high-quality chocolate, and such additives will not help. But…

Remember, everything works best when done in moderation. Don‟t over-indulge this Valentine season when chocolate is bound to make its way into your refrigerator. A 100 gram bar of dark chocolate has nearly 400 calories – so make sure it‟s a safe bet! If you had half a bar or 50 grams, cut out other calories from high-fat, high-calorie foods during the day. Like always, you are the one in control of your health. Balance it all out and you should be fine. After all, chocolate makes a great energising, mid-afternoon snack! This Valentine‟s Day, enjoy dark chocolate minus the guilt with your loved ones.

Tips to avoid portion distortion

If you’ve been breaking the ‘feed limit’, these tips will help you eat just enough for your needs. Tick the ones you’d like to try.

Conduct a portion patrol in your kitchen to identify

oversized servings.

Downsize dinner plates at home. Serve meals on entrée or salad plates.

Eat more slowly and savour food. It can take 10 minutes for your brain to get signals from your stomach that you are full.

Put left-overs in the fridge before you sit down to eat.

Store food in individual portions, rather than in bulk

containers.

Read nutrition information panels and consider the number of servings in a package. A serving is not necessarily the whole container.

Buy meals-for-one rather than „family value‟ packs.

Resist being upsized or purchasing „value meals‟ at fast food outlets.

Check out the children‟s menu first. Portion sizes here may be more appropriate.

Ask for the smallest portion on offer. This may actually be a medium size portion as it‟s becoming harder to

find small portion sizes.

Order entrée sizes at restaurants and split desserts with a friend.

Ask for a doggie bag when you order your meal and

be prepared to take some home.

Share your sandwich or roll from takeaway bars. These are often „built‟ for two

By Matt O’Neill

Matt O’Neill BSpSc, MSc, APD, AN, Nutritionist, Sunrise &

Morning Show

Matt O’Neill’s Metabolic Jumpstart Read what Step into Life members think about the program so far…

Why put in all the time and effort with Step into Life only to ruin it with bad food choices? I was chasing my tail! Metabolic jumpstart and Step into Life go hand in hand, while I was educating my body on how to work out effectively. MJ is an education on how to fuel my body correctly. It taught me what to eat, how much to eat and the results speak for themselves. I never felt deprived only satisfied. By making „conscious‟ eating choices & a commitment to training my energy levels & well being are taken care of - no gimmicks - all too easy. Juliet Cummins, Step into Life Coogee, NSW

I was stopped at a set of traffic lights next to a 'flashy' Step into Life vehicle. I had been thinking of starting some sort of exercise to shed a few kilos before my wedding. I called the number, went for my free session and happily joined Step into Life Quinn‟s Rocks. That was about 2 and a half years ago.

I didn't lose all the weight I wanted, but my fitness quickly improved and my back pain disappeared. I continued training after my wedding, but then we moved to Carramar while we were building our house in Tapping. I was dedicated to Phil's sessions and vowed that I would still attend. But then I saw Cath training her 'Step into Lifers', and it was only a 5 minute walk from where I was living. I didn't want to leave Quinn‟s, but I knew that distance would be a good excuse not to attend if I had a bad day; I was tired or any other poor excuse. So I decided to defect to Carramar, and that has been a decision I have not regretted at all.

I love Cath's sessions, and I currently attend 3 a week - a cardio, a torture....I mean toning, and a kickboxing class. It's great to be encouraged to do better, especially when I'm feeling a little bit tired or lazy, and to be told that I'm doing well when I'm having a good training session.

I've had to work through a few injuries since I started: tennis elbow from Badminton (that's so odd!!) including having the Chiropractor "rip the snot" out of my forearm; a heal spur and a strained hamstring. Advice from both Phil and Cath was great, and I was given alternatives for my workouts to nurse my injuries. I have recently started the Metabolic Jumpstart diet. In the first 3 weeks I have lost 3.5 kilo's and I am absolutely thrilled. I have never liked diets where you take meal replacement shakes or diets where you feel hungry all the time. I have enjoyed the MJ diet because it is normal, everyday food and I don't feel really hungry. I do miss my bourbons on the weekend though! Roll on target weight! At the moment, my main goals are to continue losing weight. I would love to lose another 10 kilo's by the end of March (this allows for the predicted blow-outs over Christmas!!). I will do this by continuing my sessions with Cath and by following the principles of the MJ diet I have started. I would also like to run in the City to Surf next year. Running doesn't come naturally to me. I find it really hard work, not particularly enjoyable and I probably look very awkward in the way I run, but if there is one thing I have learned, it's if you set your mind to something and give it all you've got, you can achieve anything. Sharon Lynn, Step into Life Carramar, WA

Step into Life SA Annual Ball

Sessions at Step into Life Hallett Cove, SA

Powerflex session

Saturday session

Resting after a tough work out

New Step into Life Franchisees training at the Radisson, Gold Coast, QLD

Congratulations to our newest Franchisees who have just completed training -

Paula Carreno, Sarah Phillips, Dani Manevski, Phillip Collinson, Jake Whiteoak, Jenny Hannah, Carol Sullivan,

Mark Patterson, Debbie Joynson, Marko Radisic, Mick Talbot and Sarah Smakman

Kevin Phoa

First Session –5th May 2011

Total # of Sessions - 50

Fitness Test - 1

BootCamps –2 Teaser

Keysie Competition 2011

Joseph Kingi

First Session – 14th September 2011

Total # of Sessions - 45

Fitness Tests – 3

BootCamps – 2

1 Teaser

1 Recruits

Keysie Competition 2011

Theresa Paora

First Session – 14th September 2011

Total # of Sessions - 50

Fitness Tests - 3

Keysie Competition 2011

Tegan Berry

First Session – 10th February 2011

Total # of Sessions - 125

Fitness Tests - 2

BootCamps – 18

2 Teasers

4 Recruits

7 Marines

5 Navy Seals

Running Packages - 1

Keysie Competition 2011

Zera Raman

First Session – 24th August 2011

Total # of Sessions - 57

Fitness Tests - 2

BootCamps –1 Marines

Keysie Competition 2011

Tracey Weaver

First Session – 26th August 2011

Total # of Sessions - 56

Fitness Tests – 2

BootCamps – 3

1 Teaser

2 Recruits

Jackson Taylor

First Session – 10th October 2011

Total # of Sessions - 51

Fitness Tests - 1

BootCamps – 2

2 Teasers

Alex Thach

First Session – 10th May 2011

Total # of Sessions - 142

Fitness Tests - 3

BootCamps – 22

3 Teasers

4 Recruits

8 Marines

7 Navy Seals

Keysie Competition 2011

Keysie’s

Healthy Recipe At Last - Guilt Free Eating!

Apple & Walnut Salad

Serves: 2 Prep: 15mins Cooking time: 5mins

Ingredients

2 apples – peeled, sliced & julienne

Small celeriac - peeled, sliced & julienne

50g fresh walnuts

1 tsp sugar

pinch of chilli powder or flakes

Sour cream/plain yoghurt to dress

Chopped flat leaf parsley

Small cos lettuce leaves Method

1. In a hot pan, lightly dry roast/fry the walnuts

2. When coloured add the sugar & chilli to caramelize.

3. Lightly dress the apple & celeriac – season

4. Toss through the walnut & parsley & serve on the lettuce.

MJ Nutrition – Matt O’Neill – www.MetabolicJumpstart.com

Exchanges per serve

1.0 1.0 2.5 1.0

Nutrients per serve 1150kJ (275cals), 4.3g Protein, 17.5g Fat, 1.1g Saturated Fat, 24g Carbs, 22.6g Sugars, 6g Fibre, 31mg Sodium

Source: Alan Brown at ‘Nutrient Rich Fitness’

Steps to Jumpstart your Metabolism!

Tired of conflicting diet advice? Re-wire your appetite and re-ignite your metabolism through Matt O‟Neills 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, faq‟s 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 For more information talk to your trainer.

Referrals

Refer a friend and we’ll 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 you‟ve 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.

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

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 an obligation free information session. We will tell you how easy it is for you to become a qualified Personal Trainer.

Every member that attends the Info session will automatically receive up to a $250 - $1,400 reduction in the cost of becoming a Cert IV Personal Trainer (depending on which state you are in).

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

…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 their own 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.

Toning Rotation Please note the changes in the rotation are Monthly

FEBRUARY Toning Sessions are BANDS

MARCH Toning Sessions are FITBALL

APRIL Toning Sessions are WEIGHTS

Don’t have your own?

You’ll need one.

You may purchase one from your trainer

(we provide the weights) 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

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.

SUBSCRIBE & SAVE OVER 43%

Treat yourself and your partner, mate or even your neighbour and 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 anytime, no questions asked!

SAVE yourself over 43%

www.subscribetoday.com.au/8201

Members Benefits Discounts & Offers

Members Benefits Discounts & Offers

Members Benefits Discounts & Offers

NOBLE PARK

VIDEO EZY

401 PRINCESS HIGHWAY

NOBLE PARK Ph. 9547 5977

Receive New Releases for $2.95

.

PARKMORE SHOPPING CENTRE

SUBWAY Receive ANY 6 Gram 6

inch Sub, salad or Wrap With a Mount Franklin

Bottle of Water OR Yogurt for $8

Melissa Brown Independent Consultant - Intimo Lingerie

www.intimo.com.au

Members receive a 10% discount off Intimo‟s Sports Bra‟s – 2 styles available.

Offer only valid through Melissa Brown, consultant ID 104092. Contact Melissa on 0408 357 360

to book a private fitting.

provide a free scheduled delivery

service. Their spring water is sourced from a protected spring in the

Daylesford Region of Victoria and is bottled by hygienically sealed 15 litre

returnable bottles

9551 9435.

Hire a water cooler and get two 15 litre bottles

for FREE

20% OFF! Ladies/Gents Haircuts,

Perms, Colours, Shaving, Facials, Swiss

Skin Care Products, Work Shops, Threading

and even a massage chair and coffee while

you wait

Members Benefits Discounts & Offers

292 CORRIGAN ROAD

KEYSBOROUGH 9798 1402

Dr. Jose & Dr. Kevin

Is a sponsor of SiL

Keysborough therefore offer a complimentary

first consult.

128 CHANDLER RD

NOBLE PARK 9798 4081

Receive 10% off all

consultations

159 KINGSCLERE

AVE

KEYSBOROUGH 9711 7562

Dr Penny Gosling All current Step into

Life members receive concession rates.

159 KINGSCLERE

AVE

KEYSBOROUGH 9711 7562

Receive 10% off all

consultations

BOUNDARY RD

DINGLEY 10% OFF AT KINGS

OPEN 24/7

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