Step into Life Keysborough

Phone: 0423 852 262 Email: keysborough@stepintolife.com

April 2013, Issue 79

Directors Desk
Dear Members, family and friends On Sunday March 24 , myself and 2300 other athletes took part in the Melbourne Ironman - 3.8km swim; 180km bike th and 42.2km run. It was my 6 Ironman and during the many months of training, I was contemplating my thoughts when I decided to do my first Ironman. I remember thinking, I just want to do one Ironman. At the time I had a specific goal or a journey that had a finite destination. Now eight years later, I am still very involved in triathlon and I have realised that the lifestyle triathlon brings with it is not a finite goal or destination for me but a journey. All Step into Life trainers will be able to tell you the countless times that have heard members say, I want to lose 8 kilos, or I have my daughters wedding in 3 months and I just need to get into shape for that. The thoughts are verbalised as finite goals that have an end to them or a final destination. Very few people come to us and say, I want to make fitness a part of my lifestyle. The result of training with Step into Life and becoming a member of Step into Life is a change in lifestyle. The training, the variety, outdoors and friendships becomes something you crave and need - it becomes a part of your lifestyle. One finite goal becomes a journey and you begin to love how you feel after a tough session and the feeling that improved fitness and health brings. I love the early morning swims, steam coming off the water as the sun hits the horizon and it goes from dim to light. I love the mateship and the banter while tackling climbs on the bike and the sound of footsteps on the gravel as we run. I love the feeling of feeling fit. I love living the life. The journey of fitness of fitness is made up of many smaller destinations or goals but the ultimate aim is to enjoy the journey and the lifestyle it brings.
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Local News
There is a TONNE of stuff going on around Keysie everyone! Get your diaries/calenders/phones/emails SYNCED coz theres going to be an information overload. First date to note: Saturday July 13 . Get your party shoes ready because we have booked our next annual Keysie Ball! Yay! Price per ticket will remain around the same so please start to budget around $80 for this.
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Timetable Changes
This is our super exciting brand new timetable! Look at all those new session times! (It has to be so small because theres just too much to fit into this space!) This will be in place as of Monday the 8th of April. So please take note to the changes, print out a timetable for the fridge to keep the confusionment to a minimum Mr Happy is ... happy!

Regards Larry Cohen Director

step@stepintolife.com.au

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 David Heath Stefanie Cassidy Belinda Di Pietro Krystal Huynh Janay Ruatara

Comic Relief

New Members
Welcome! Veena Athmaram Welcome Back! Sharon Henderson

Merchandise

Event T-Shirt (Unisex) $25.00

Fish Oil 120 Pack $49.95

Venture Pullover Ladies $50.00

Clearance: Cotton (Stretchy) Knee-Length Shorts $28.50

Member Profile
Shane McKenzie
Shane-o has been a member of Step into Life Keysborough since th 10 October 2011 Members of the month receive a Step into Life $25 anystore giftcard

Questions
Where were you born? South East Private Hospital - Noble Park What is your current profession? Plumber What sports have you been involved with during your life/best achievement? A whole bunch growing up, including Basketball, Football, Tennis, Baseball and Golf. Been lucky enough to have won some grand finals along the way too! What is your favourite Step into Life session? Monday night cardiomax What is your favourite naughty treat when your trainers arent looking? Probably more then I should, but a cheeky beer or two never goes astray...
SOCIAL EVENTS

Events Whats next?

FUN RUNS CHALLENGES Saturday April 20th 5km @ 7.30pm Running Package Begins April 21st Sundays 7:30am
The Annual Keysborough Ball! Rock & Swing Theme, July 13th 2013 Rock & swing dancing lessons for ball attendees begin Wednesday nights. Cost is $10 per lesson, current Keysborough members payment is covered by Aaron & Jess.

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

1. Ideal weight 2. Half Marathon 3. Clean Eating

29th June 2013 Keysboroughs Fun Run 16km & 21km Runs

May 11th 50km walk

What goals have you achieved at Step into Life so far? Oxfam 100km walk was ridiculous but got through that!!! Also smashing the 20min barrier on the 4km fitness test was a pretty good moment!

Member Birthdays
Happy Birthday!
1 Aaron Edwards st 1 Monica Homans th 6 Sharleen DCruze th 7 Daryl Edwards th 8 James Berry th 12 Brad Woodford th 15 Linda Hill th 18 Antonella Grech th 18 Krystal Huynh th 19 Angela McCrory th 19 Angela Hatzis th 20 Nicole Lee th 20 Simone McKenzie th 20 Zera Raman th 24 Gill Grigg th 27 Chris McArdle
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21 July 2013 5km walk/run 10km run Half Marathon

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September 2013

October 2013

The Keysborough Competition, Nov 2013 5 events Teams of 6-8 members Competing in fun obstacle courses & relays to challenge each other & work with your team to do their best!

August 2013
5km walk/run, 10km run, 15km run

Dingley Dozen (Braeside Park)

September 2013 6km & 12km Run

October 2013 Melbourne Marathon

7km & 17 Obstacles all on the Beach! 21km 42km

October 2013

Johns Corner
ECCENTRIC TRAINING! WHAT ARE THE BENEFITS?
Concentric training is best described as the shortening of a target muscle whilst under contraction. Put simply, the muscle fibres shorten whilst contracting allowing a load to be lifted. In the example of a bicep curl, this would be the upward phase of the movement. Conversely, eccentric training is the opposite and is best described as the lengthening of a target muscle whilst under contraction. This time, the muscle fibres lengthe n whilst contracting allowing a load to be lowered. In the example of a bicep curl, this would be the downward phase of the movement. Eccentric muscle action allows the load to be returned to the start position in a controlled manner and can be achieved during all exercises, regardless of whether body weight, free weight or machine weights are selected. Many gym users tend to focus intently during the concentric phase of an exercise to achieve the initial shifting of a load, but seem reluctant to apply the same effort during the eccentric phase. Although at this point there may be some generalisations on my behalf, it is common to observe individuals becoming lazy during the eccentric, lowering phase of an exercise and this becomes clearly evident when the load is quickly returned to the start position without any or very little control. The purpose of this article is to highlight the potential benefits of eccentric training and to allow you the opportunity to apply these principles to your training regimes.

Research has also independently compared concentric and eccentric movements with similar results being found in favour of the eccentric training. These significant benefits included the following: Greater increments in strength levels Greater increments in muscular hypertrophy

Again, from a practical viewpoint, it is apparent that the eccentric phase can bring about significantly greater gains in both muscular strength and size when compared to its eccentric only equivalent. Applying To Your Workout So how can you apply these eccentric principles to your training to enable greater results? This question to some extent is determined on how you wish to focus your training. One option is to place greater emphasis on the eccentric phase of all exercises you perform. For example, rather than just allowing the load to lower quickly when completing bicep curls, make a conscious effort to lower the load in a controlled manner. One common method to achieve this is to complete the eccentric phase to a four second count for each repetition. A second option is to alter your training to include eccentric only exercises. However, this training method will require a second person to act as a spotter. It would be the responsibility of the spotter to take the majority of the load during the concentric phase and allow you to only apply effort during the eccentric phase. It is hypothesised that you can increase your load by approximately 40% when switching from concentric to eccentric movements so this will provide a good estimate for selecting an appropriate load. Remember however, the key to eccentric training is to lower the load in a controlled manner so if you are not able to do this then consider a reduction in the load utilised. Before signing off there is one final important consideration factor. Eccentric training causes greater microtrauma to the target muscle than its concentric equivalent so expect to feel fatigued and sore for greater periods than previously experienced. Consequently, you may have to include more rest days into your training or alter your sessions to focus on specific muscle groups so that this factor does not become an issue

The Benefits of Eccentric Training Previous research comparing the effectiveness of two training programmes; Concentric only versus a combination of both concentric and eccentric training, demonstrated that the group undertaking both concentric and eccentric training achieved greatest gains in strength and strength related exercises. These findings have been replicated in numerous studies. From a practical viewpoint, it is apparent that the eccentric phase is important in bringing about further enhancements in strength gains.

Butter or margarine What should I eat?

Some advocates of butter say its good because its natural, but natural doesnt automatically mean its healthy. Most table spreads contain up to 65% less saturated fat than butter. Some even contain plant sterols, which can lower blood cholesterol. So, its still a good idea to switch from butter to table spread as an everyday spread. Either that or limit butter to special occasions and use as a treat. You dont need a yellow spread All this said, I dont think there will be much room in your nutrient-rich diet for a yellow spread. Other wholefood sources of mono-unsaturated and poly-unsaturated oils help you achieve an optimum dose of healthy oils with bonus nutrients. Nuts, seeds and avocado offer a variety of vitamins and contain fibre. Oily fish like tuna and salmon are rich in minerals and omega-3 healthy oils. A little olive oil in cooking or on salads adds flavour. In summary, modern margarines are much better than butter as an everyday spread, but wholefood sources of healthy oils may be even better.

Butter is natural, so is it now better for you than margarine, which some people claim is full of hydrogenated and trans fats? First of all, what you may think is margarine is most likely to be table spread and nowhere near as unhealthy as you hear. A quick history lesson on yellow spreads will help you make more sense of these claims. At around the 1950s it became obvious that eating lots of butter everyday (and most other sources of saturated fat) caused blood cholesterol to rise, which then leads to heart disease. Margarine was then made as a healthier butteralternative. Unfortunately, to keep margarine hard at room temperature, it underwent a process of hydrogenation. Now, with hydrogenated and other so-called trans-fats, the first margarines were not as healthy as they were marketed as. Eventually, margarine companies changed their ways in 1990s, stopped hydrogenating polyunsaturated spreads and eliminated almost all of the trans-fats. Butter, on the other hand, can contain between 3 4% of trans fat, which is also found in natural sources such as meats, milk and cheese. This is on top of the main cholesterol-raising culprit saturated fat.

Matt ONeill BSpSc, MSc, APD, AN, Nutritionist, Sunrise & 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.

Banana brle
Serves: 2 Prep: 10 mins (plus chilling time) Ingredients 1 cup low-fat milk 1/8 cup skim milk powder 1/8 cup caster sugar 1 tbs cornflour 1 egg, beaten banana, sliced Method 1. Combine the milk, milk powder and 1 tablespoon of the sugar in a heavy-based saucepan over a low heat. 2. Blend a little of the liquid into the cornflour, mixing until smooth. Tip this back into the saucepan and add the beaten egg. 3. Bring to the boil over a medium heat, stirring constantly. 4. Reduce the heat and simmer for 2 minutes to cook the flour. 5. Spoon into 2 ramekin dishes and chill over-night. 6. Preheat the grill to its highest setting. Top each ramekin with an even layer of banana slices. Sprinkle with the remaining sugar, coating the bananas evenly. 7. Grill for 2-4 minutes until the sugar caramelises. NB: This recipe works just as well with strawberries, mangoes or other fruits in season. Exchanges per serve
.25 .75 .75

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 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

Cooking: 8 mins

For more information talk to your trainer.

Nutrients per serve 792kJ (189 cals), 10.9g Protein, 4.4g Fat, 2.0g Saturated Fat, 27.3g Carbs, 26.6g Sugars, 0.6g Fibre, 122mg Sodium

Local News (cont...)

Next date: Sunday 7 of April. Well be at Autumn Fest! Bring yourself, friends & family to try out our mini challenges! Theyll take you around 7-10 mins to complete & we will time you (or you & a friend) to see how you go. Theres beginner, intermediate, advanced & commando stages so something for everyone. Each challenge will run in between the times shown below so get there before 2pm if you want to do all 3. Theres prizes!!!
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Next dates to note: 15 20 of April. Time to get your buddies excited because its BRING A BUDDY WEEK! A whole week to do as many sessions as they can!

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Which buddy do you want to boxkick? Andy & Shane are thinking ... hmmmmmm

Next date: Saturday the 11 of May. Go the Extra Mile. Jess is walking 50km to raise money for Youth Suicide. (And if anyone else is interested its not too late to sign up!) Walking from Jells Park to Ferny Creek Reserve aiming for under 10 hours & if youd like to donate please head to http://www.gotheextramile.com.au/Vic/donate.asp & youll just need to select her name. Another way you can help is as support crew on the day which would be awesome too!

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First session is Monday the 8 from 7-9pm, then Sunday st mornings starting April 21 ! See your trainers for more info or a sign up sheet. Sometimes what we are looking for is at the end of our comfort zone...

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Hows the serenity?!

Step into Life Cronullas toneup team checking out the view

One very wet endurit session for Step into Life Byron Shire!

Some ballsy training from Step into Life Glenmore Park

Step into Life Wanneroo getting hot and sweaty with boxkick

Step into Life cupcakes made by Mel at Fulham Gardens! We wonder if members had to do a burpee for each one consumed

The Step into Life Fulham Gardens team at the Henly Beach Bash last month.

Sue from Step into Life Golden Grove took her Step into Life shirt out for a jog when in Central Park, New York City recently. Brrr!

65-year-old Jim at Step into Life Mawson Lakes never misses a session. Hes the first Mawson Lakes member to reach 3000 Training Club Points!

One from Daniel at Step into Life Bassendean - the whole family got in to the spirit of things for the Colour Run!

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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