Step into Life Quinns Rocks Phone: Quinns Rocks

E-mail: quinnsrocks@stepintolife.com

July 2011, Issue 58

Local News
No Future in Looking Backwards! There really is no future in looking backwards, in relationships, business, fitness and health. Often we become consumed with our past without really understanding where we want to be in the future. Imagine if we could convert this backward energy into the things we want in the future, the changes would be massive. At the end of July I am off to the Step into Life National Conference. As indicated by Larry in Directors Desk (see opposite) there are some very exciting times ahead, with a revitalised group outdoor training program on its way. I am also waiting on the edge of my seat on the topic of weight loss/nutritional management, as it will provide our members with a holistic approach to health and fitness. I look forward to coming back and providing you all with a better understanding of the future and how this will support you in achieving your goals. Next month will be jam packed of activity with running/walking events, social activity and the Rock up and Win promotion. I hope that you make the decision to look forward with excitement, anticipation and courage to achieve your goals and getting actively involved in life. See you on the park soon. Phil Ps. Please don't keep us a secret and join Step into Life Quinns Rocks on: Facebook

Directors Desk One of the team?

Dear Members, family and friends Step into Life is a very close knit family and community and this tight community is hit very hard with sad news. It is with deep regret that I need to inform the Step into Life family of the passing of one of our team. Paul Garbellotto of Step into Life Greensborough who passed away last week in tragic circumstances. Paul was a former member of Step into Life before becoming a Franchise owner and a valued member of the Step into Life family. Paul was a bubbly and vibrant personality and he will be deeply missed. On a lighter note - What are we up to? Well, we have a lot on the go and some exciting items too! Since returning from the USA, the Step into Life think tank has been in full swing and a GOPT (group outdoor personal training) re-vitalization program is currently under way. This means that all members will start seeing and feeling some tough love new training programs which is great for results and variety. All of the GOPT programs are being re-inspired including cardio; toning; boot camp; power flex; fit ball and boxing. We will also be implementing new theories on heart rate zones for training. In August I will be undertaking a national road show to roll out these items to Franchisees nationally, so stay tuned We are very excited about our group social media strategy which has been rolled out to all franchisees nationally. Step into Life members will have the benefit of local franchise social media news; state media news and national news. Please visit us on:facebook.com/stepintolife twitter.com/StepintoLifeAus and please visit the Step into Life You Tube channel youtube.com/silcommunity. Our WA state social sites are: facebook.com/stepintolifeWesternAustralia twitter.com/StepintoLifeWA

Timetable Changes
Thursday 28 June 6.15pm session cancelled as I will be away at the Step into Life National Conference all other sessions as per normal
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Training Club
Achieving your goals at Step into Life
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.

June Boot Camp

Pirate Promotions!
Dene Delower Skids/Able Body Seaman Janice Oldfield Cabin Girl Ali Chapple Cabin Girl Audra Rimmer Powder Monkey Kerry Kazuro Powder Monkey Candice Jones Swabbie Linda Walker Swabbie

Congratulations Pirates!

Member Birthdays
Happy Birthday!
Renee Calder 1st Rachel Crothers 7th Lizette Viljeon 7th Nina Simpson 3rd Cimm Gurr 14th Anna Gavan 15th

Directors desk continued: In the May issue of Fresh Air I asked for feedback from members on a weight loss / nutritional program. I want to thank the 190 members that took the time to provide me with feedback, it is appreciated. We have been involved in talks with a few leading experts in this field with the goal of adopting a program that best suits the needs of Step into Life members and those talks are progressing very well. The July issue of Fresh Air is a great time to remind members of the multitude of benefits of outdoor training. I would like to focus on one of those benefits in particular which is energy expenditure. Exercising outdoors in a cooler climate expends up to 30% more energy during the actual session and accounts for a higher metabolism post session so this is good news! If it is colder like it has been in Victoria and NSW, take advantage of this to expend more energy this winter and be leaner for spring. The theory of increased energy expenditure in cooler climates is dependent on the clothes you wear during the session. The trick is to wear layers. Layer off during the warm up and layer on during the cool down. When you commence your main training segment after the warm up you should feel a little chilly but knowing you will warm up during the vigorous main segment. Stay well and train hard. Regards Larry Cohen, Director

Member Profile
Who is Jill Mulcahy ?

What sports have you been involved with during your life/best achievement? I played tennis until I was 15 but other than that I avoided sport particularly anything involving running as much as possible right through school (maybe if I tried I would have realized a lot younger how much I love it). I met my husband Peter 14 years ago when he was a gym and karate fanatic & he encouraged me to give the gym a go, I was hooked almost instantly by the treadmill. There were funruns nearly every weekend in Melbourne and I struggled through my first 5k with Peter running next to me & encouraging me along. In time I completed my first 10k again with Peters support. He was one of those annoying people that didnt do any running inbetween but would appear to effortlessly complete the funruns, however he firmly told me he would only be cheering me on from the sidelines in any longer distances. To complete my first 1/2 marathon (approximately 10 years ago) you had to do a lap of the sports ground. When I finally got to the entrance of the ground I could feel the tears of relief welling up - I had finally done it, then as I entered the gate I hear on the loud speaker and coming through now is Jill Mulcahy doing her first 1/2 marathon....the tears dried up instantly and I had to complete a lap of the oval in front of a standing ovation from the crowd. It was one of the most embarrassing but funniest experiences of my life. What is your favourite Step into Life session? I started at Iluka about 5 years ago doing all the different sessions but soon found my passion was definitely in the cardio sessions particularly anything to do with distance running. Once Phil started Quinns and they had cardio on a different night I signed up for that too. The tougher the session**, the better I feel afterwards and this is what makes me keep coming back. Ultimately, the running training packages outside the normal sessions are my favourite, so hopefully we will always have an event to train for so that these keep happening! ** excludes burpees What is the next goal you would like to achieve? I want to run a marathon! Im going to do the 1/2 (maybe even 2) this year then keep building on my training and (hopefully) do the marathon next year while other Quinns SIL members are doing the relay marathon.

Where were you born? I was born in Melbourne and lived there until my mid 30s. We came over to Perth for a holiday as a surprise th for my brothers 40 birthday and loved it. My husband Peter jokingly said lets move here & 12 months later we were here for good and have never regretted it. What is your current profession? I am the Team Leader of the Accounts department at REIWA.

Events
What is happening? Id love to join in!
Coming this year
Perth Half Marathon & 5km Sunday 7 August th City to Surf Dinner - Friday 19 August, approx 7.30pm venue TBA put it in your Diary City to Surf Sunday 28 August Mainpeak Multisport Adventure Race Challenge th 25 September vie for your spot on the team (FREE ENTRY worth $500) see me for more exciting details. nd rd Margaret River Fun Run Weekend 22 and 23 October Enter Now online book your accommodation now! http://www.mronline.com.au/funrun/
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Health and Fitness

Natures foods
So often nutrition messages are about what foods to avoid or minimise in your diet. Here are two of my favourite nutritional foods. Both are packed full of all the right stuff to assist in enhancing health and promoting longevity. Think of ways in which you might be able to include these super foods in your diet, your body will thank-you for it. Legumes Legumes are plant-based food including beans, peas and lentils. They add a valuable source of protein to anyones diet with very little fat and no cholesterol. Legumes are low glycemic index and are an excellent source of both soluble and insoluble fibre. These three properties ensure they have a positive effect in regards to our blood sugar levels, our gut and heart health. In addition legumes are packed full with a range of vitamins and minerals, in particular folate (folic acid), calcium, magnesium, phosphorus and potassium. Although dried beans are preferable, canned is a great convenient option. Canned is higher in sodium but rinsing the beans under water can assist to reduce these levels slightly. Vegetarians should definitely be including legumes in their diet but even for meat eaters legumes can be a great substitute for meat a couple of times a week as a way of reducing the overall saturated fat content in your diet. For example, why not try a lentil bolognaise instead of meat or a curry using chickpeas instead of chicken. Other ideas to include legumes in your diet include: Chia seeds These tiny seeds really do pack a punch in terms of nutritional content and value. They are becoming more and more readily available with many supermarkets stocking them in the health food section. They are packed full with healthy polyunsaturated fats including both omega-3s and omega-6s. Chia seeds are in fact the richest plant source of omega-3 fats. In addition they provide a great source of protein, calcium, iron, zinc, fibre and a range of antioxidants. All these nutritional properties make chia seeds fantastic in terms of health aiding in the prevention of heart disease and assisting in lowering cholesterol. The easiest and best way to include chia into your diet is to sprinkle a tablespoon onto your breakfast cereal in the morning or make up your own muesli and add chia seeds as one of the ingredients. Homemade hummus: chickpeas, garlic, lemon juice, olive oil into a food processor great with carrot and celery sticks or used on a sandwich instead of butter or margarine Baked beans on toast make your own, they taste so much better than the canned variety All legumes are great to bulk up soups

Vicky Kuriel - BSc.(Exercise Physiology), Master of Nutrition & Dietetics (APD), Sports Dietitian

Hall of Fame
SIL Browns Bay, NZ, Rubberised Resistance Session SIL Victoria Franchisees break the world record for the biggest fit ball session held at Federation Square in Melbourne

SIL West Lakes SA, Jims Jams Team from the Mini Olympics

SIL SA, Mini Olympics

Healthy Recipe
At Last - Guilt Free Eating! Vegetable and Chickpea Curry

Referrals
Thanks for Referring Your Friends
At Step into Life we value your patronage and the people you refer to our program.
In return for your support we would like to show our appreciation by rewarding you with a gift from the national referral program.

Serves: 4 Preparation time: 30 minutes / Cooking time: 25 minutes Ingredients 2 tablespoons soybean oil 1 brown onion, thinly sliced 1 tablespoon grated fresh ginger 3 cloves garlic, crushed 3 long green chillies, finely chopped 1/2 teaspoon dried turmeric 2 teaspoons ground coriander 2 teaspoons garam masala 2 potatoes, cut into large cubes 2 carrots, cut into thick slices 2 zucchini, cut into thick slices 425g can chopped tomatoes 250ml reduced salt vegetable stock 400g can chickpeas, rinsed and drained 200g baby spinach leaves, washed 1 cup fresh or frozen peas Poppy seed rice: 1 1/2 cups basmati rice 2 tablespoons poppy seeds microwave poppadoms to serve

The national referral program includes every Step into Life venue in Australia. The person you refer can attend at the venue of their choice.

The referral gifts:

You may choose to receive either 2 movie tickets or a $20 Coles-Myer voucher for each friend who joins Step into Life as a result of your referral.

Instructions 1 Heat the oil in a large pot, add the onion and ginger and cook over a medium heat for 5 minutes or until soft. Add the garlic, chillies and spices and cook for 2 minutes or until fragrant. 2 Add the potatoes and carrots and cook until the vegetables are coated in the spices. Stir in the zucchini, tomatoes and stock and simmer. Reduce the heat and cook uncovered for 15 minutes or until the vegetables are tender and the curry has thickened slightly. Add the chickpeas and stir. 3 Add the peas and spinach; cook just until the spinach wilts and the chickpeas are soft. 4 To make the poppy seed rice, put the rice and poppy seeds in a pot, add 450ml of water and bring to the boil. Cook over a high heat until tunnels appear in the rice. Reduce the heat to very low, cover and allow to steam for 10 minutes or until the rice is tender and all the liquid is absorbed. 5 Serve the curry on top of the rice and accompany with micro waved poppadoms. Source: Heart Foundation Webiste

OR

http://www.stepintolife.com/tell-a-friend.php

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 key ring to the staff of participating outlets.

Become a Trainer
Get qualified

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! 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 a $500 voucher towards the cost of a Cert IV Personal Trainer.

SAVE yourself over 43%

www.subscribetoday.com.au/8201

Call 1 300 134 136 for more details

We have Franchise territories available throughout Australia and New Zealand. Master Franchise available for NZ
If you know any trainers or people with an interest in health and fitness that would love to run their own Franchise business, please let them know about this exciting opportunity. $1000 referral bonus for any one you refer that becomes a Franchise owner.

Members Benefits
Discounts & Offers
Please support our local traders, and take advantage of the discounts they offer. All you need to do is show your Step into Life key ring to the staff of participating outlets.

Referrals
Thanks for Referring Your Friends
At Step into Life we value your patronage and the people you refer to our program.
In return for your support we would like to show our appreciation by rewarding you with a gift from the national referral program. The national referral program includes every Step into Life venue in Australia. The person you refer can attend at the venue of their choice.

The referral gifts:

You may choose to receive either 2 movie tickets or a $20 Coles-Myer voucher for each friend who joins Step into Life as a result of your referral.

OR

http://www.stepintolife.com/tell-a-friend.php

Members Benefits
Discounts & Offers
Please support our local traders, and take advantage of the discounts they offer. All you need to do is show your Step into Life key ring to the staff of participating outlets.

Fat Decanter Premium Wine Tours

If drinking fine wine, feasting on gourmet food, getting outdoors and doing it all in style sounds like you, then climb aboard and let Fat Decanter excite your senses. With a maximum capacity of eight guests we guarantee the most personal wine tour in the Swan Valley. To tour with Fat Decanter is to tour in luxury, choose one of our carefully designed day trips or contact us and we can develop a private wine tour especially for you. Contact : Matt Phone : 0429 430 434 Email : info@fatdecanter.com.au Website : www.fatdecanter.com.au

Pennylane Limousines

Pennylane Limousines are offering Step into Life Members a 20% discount (subject to availability,terms and conditions apply)

Phone : (08) 9243 3000 Email : limo@pennylanelimousines.com.au Website : www.pennylanelimousines.com.au

Home Maintenance
~Peter Radcliffe~

Peter offers an extensive service including repairs, renovations and restorations and is extending a 10% discount on all labour to Step into Life Members.

Contact : Peter Radcliffe Phone : 042 764 1234 Email : homemaintenance@ymail.com

Members Benefits
Discounts & Offers
Please support our local traders, and take advantage of the discounts they offer. All you need to do is show your Step into Life key ring to the staff of participating outlets.

XTR Multi Sports

Speak to Geoff and his team for a great deal on shoes, bikes and all things running! 10% discount on most items Phone : (08) 9300 1190 Location : 1/210 Winton Road Joondalup Website : www.xtrmultisports.com.au

Austral Windscreens

Contact Dave Quirk for your Step into Life Members benefit Phone: (08) 9472 9919 Location: Mobile Service

Mek&Bud
Fashion and Accessories

Steph and Yoli are offering 1 pair of earrings free when you buy 5, + free postage. All earrings are great value for money at only $10 a pair. Phone : 0401 354 206 Website : www.mekandbud.com

Franchise Directory
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WA Alexander Heights Canning Vale Carine Carramar Cockburn Ctrl Edgewater Ellenbrook Iluka Kingsley Myaree South Perth Swan View Quinns Rocks Willetton Wembley VIC Aspendale Balwyn Beaumaris Bentleigh Box Hill Camberwell Carlton Caroline Springs Caulfield Cheltenham Chelsea Cranbourne Croydon Diamond Creek Doncaster Essendon Elwood

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