November 2005

Local News
The Keysborough S.I.L Games
The weather was great and the performance of the teams was fantastic with the fun & games. Teams were the Half Wits, Fire S tones, GP4JS & Cool Team. The Obstacle Relay with a walk, jump, skip, crawl & sprint and yes they crawled like babies finding their bottles with the Cool Team winning and GP4S only a second behind. Tunnel ball was a race big race with teams all finishing 3 seconds within each other with the Fire Stone winning that one and the Over Under Ball. Partner Obstacle needed pairs of people to hold a tennis ball with their palm then make it through the obstacle course tough challenge with the Half wits winning it by 20 seconds! Finally was the endurance relay which we saw a walkers flying with a speedy walk, the runners were sprinting and I had never seen all their legs move so fast! Now that I know how fast they can go, I know how hard I can push them at sessions! In the placings the Cool Team finished equal first with the Half Wits, second was Fire Stones & 3r d GP4JS. In total times the Half Wits won it with GP4JS second, Cool Team 3 rd & then Fire Stones. Great work Members.

Directors Desk
TRAINING CLUB
Id like you all to please put your hands together and give a big , well deserved , round of applause to Helen who has recently started training with S tep into Life and who has just achieved her 50 training club award. Helen, from all of us congratulations and well done. Im sure all of you at our different venues around the country have heard these or similar words as your trainers congratulate fellow members on achieving certain mile stones within the Step into Life Training Club. At a recent venue visit, I asked a Step into Life member who was wearing a 500 training club t- shirt what the shirt meant to her. She proceeded to explain to me how she had begun training with Step into Life and how together with her trainer she had set little goals for herself. When she received her 50 Training club t- shirt she was over the moon as this was the first goal that she had set herself and achieved. Are you proud that you have now achieved your 500 Training club t shirt? ABSOLUTELY was the reply, Ive worked hard for it and I deserve to wear it with pride. Continued page 8.

Timetable Updates
11:00 am Toning Saturday instead of 2:30pm BOOTCAMP 7AM 10 Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife .com Web: www.stepintolife.com.au
TH

DECEMBER!

November 2005

Training Awards
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.
th

Members Birthdays
Happy Birthday!! 13 Bill Liston 25 Leslie Edwards 26 Carolyn Schrier
th th

Welcome New Members

Mokthar Mohamood Jenny Tran Lorraine Fabris

Awards achieved in April: 50 points Sonali Jayawardena 200 points Paul Issai Gaye Guest Daryl Edwards 500 points 1000 points 1500 points 2000 points
CONGRATULATIONS!! You can reward your efforts by purchasing your training club shirt fo r $20

Members Profile
Where were yo u born? Melbourne, Australia What is your current p ro fessio n? Casual Replacement Teacher. I have tought at most of the local primary schools; Noble Park, Yarraman Park, Dandenong West, Bangholme, Keysborough, Keysborough Park, Coomoora, Wallarano, Southvale, Carwatha, Dongley, Kingswood, Springvale South & Maralinga What spo rts have you been involved with during yo ur life/best achievement? Bowling & Calisthenics What is your favourite naughty treat when yo ur instructors arent looking? Watching TV What Primary & Secondary Schoo ls did you attend? Primary/Secondary - Moorabbin

GAYE GUEST

What results have you seen since you started with Step into Life? Improving fitness whilst socializing. It is my social life!! Interests & Hobbies Music, Walking, Talking, Dancing, Love organizeing events and surprise parties etc.

Step into Life, Keysborough

Phone: (0 3) 8 502 877 5 Mo bile: 0 423 852 262 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au

November 2005

Health and Fitness Article

The Power of Protein
Ady Ngawati BSpSc Protein is a vital nutrient involved in the structure of every cell. Around 20% of our body weight is protein, and most is found in the muscle. Actually half of the dry weight of a (lean) human body is comprised of protein. Because our cells are constantly being replaced as a result of exercise and general bodily functions, a regular supply of protein is essential to maintain body tissues and enable growth and development. Protein is needed to make different enzymes and hormones in the body and is essential to enable growth and repair for fitness and wellbeing. Muscle tissue is recyclable, with a life span of approx 180 days, so it must be progressively replaced through an adequate supply of high quality complete protein and other nutrients from the diet. This is why protein is the key muscle building nutrient when combined with adequate vitamins, minerals, carbohydrates and fats Protein Chemistry:Proteins are comprised of 2023 amino acids (these are the building blocks of protein) and when digested protein is broken down into individual and small groups of amino acids, which are linked together, these all have specific functions in our body as outlined below:Benefits of Protein Increased lean muscle tissue Improve your metabolism Weight loss preserving lean muscle tissue Strengthens immune system Aids cell growth and repair Maintain production of hormones and enzymes To balance body fluids Balance blood sugar levels Vegetable proteins such as rice, soybeans and other pulses tend to be incomplete proteins because they are missing one or more of the essential amino acid groups. However, if vegetarians eat a wide variety of vegetable proteins they can tend to get sufficient amounts of amino acids in their diet. Muscle protein consists of some 20-22 specific amino acids which is why it is so important to balance the ratio of amino acids we eat by varying our diets Types of Protein Proteins may be derived from animal sources such as meat, milk and eggs or from plant sources such as soybeans, grains and cereals. Animal proteins are considered complete proteins because they provide all 8 essential amino acids for human nutrition

Step into Life, Keysborough

Phone: (0 3) 8 502 877 5 Mo bile: 0 423 852 262 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au

November 2005
Photos Of the Month
Spring into Shape Series Date: November 27 th, 2005 Start: 9:30am 4 or 8km Walk/Run along the picturesque Yarra River.
Entries on the day possible.

Step into Life End of Year Event

Date: Sunday November 20 th Location: Banksia Park, Bulleen Rd Bulleen (Mel Ref: 32 E5) Start T ime: 9:30am Like every year, we will surpise you all with heaps of different activities and prizes!!! Friends and Family members are very welcome to enjoy a morning of ACTIVITY and FUN with you!!!

Cool Team in Obstacle Course

Bring a picnic, your bikes or frisbie to enjoy after the event!

GP4JS Partner Obstacle Course

Healthy Recipe
The walkers in the endurance race

Mango Crab Salad

Ingredients: 1 cos lettuce trimmed 1 cucumber 1 small ripe mango 250g (9oz) fresh brown crabmeat 350g (12oz) fresh white crabmeat 1 lime cut into wedges Dressing 3 tablespoons low fat mayonnaise 6 tablespoons low-fat natural yogurt 2 tablespoons hot lime pickle

Instructions: Tear cos lettuce leaves into pieces Peel, halve deseed and slice cucumber on the diagonal peel Halve and slice the mango away from the stone Arrange ingredients in a large platter or individual plates Place a mount of brown crabmeat in the centre and top with fresh white crabmeat. Mix the dressing ingredients together in a bowl. Serve the crab salad with the lime pickle mayonnaise, lime wedges and some quality brown bread

The Fire Stones winning tunnel ball.

The start of Over Under Ball

Step into Life, Keysborough

Phone: (0 3) 8 502 877 5 Mo bile: 0 423 852 262 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au

November 2005

Step

into

Life

Kids

is

dedicated to the provision of group personal training to children in a fun, educational, supportive and confidence building environment. Step into Life Kids will help children develop an enthusiasm for physical activity, improve health and fitness, build self-esteem, confidence and most of all create lasting fitness habits.

Term 4 2005 is underway. Register your interest now for 2006. Spaces are limited

$9.70 per session

Merchandise Corner
Cool tops for our Cool Ladies!! Stay cool whilst training on those lovely warm Spring days in our singlets, or for something different try our light round and v-neck lycra tops available in combinations of either white with blue trim or blue with white trim. Treat yourself!

SUN SINGLET

V-NECK LYCRA TOP

ROUND-NECK LYCRA T OP

Step into Life, Keysborough

Phone: (0 3) 8 502 877 5 Mo bile: 0 423 852 262 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au

November 2005
NEW DISCOUNT OFFER FOR ALL Step into Life MEMBERS FROM ACTIVE FEET!!!
Active Feet wa s de ve lo pe d by so me of Melbo urne s lea ding spo rts p odiatrists. Acti ve F ee t offers the mo st accurate assessme nt available in an y footwe ar store, to fit the rig ht shoe for yo u! The Active Feet store encoura ge all Step into Life clients to ha ve their ga it ana lysed in store. If yo u choose your new shoes from Active Feet be fo re Dece mber 31 st , you will re ceive a free d rink bo ttle or t-shi rt. If yo u ha vent rece ived yo ur pe rsonal invita tio n to a cti ve fee t, ask your Trainer now. To e nsure yo u g et the righ t shoe the specialists at Active Feet comp le te a vide o ana lyse s of yo ur run/walk ga it. In store FRE E of cha rg e. Re -use a sho e prog ra m Do yo u ha ve o ld snea ke rs or run ne rs tha t a re wa sting away in yo ur shoe cupboa rd ?! If yes, the n bring them to you r ne xt Step into L ife training ses sion and ha nd them to yo ur trainer!!! The sho es will be collected and turned into g rind which is use d to m ake sporting su rfa ces like baske tball, ten nis courts etc. to enha nce sporting fa cilities for disadvanta ged communitues.

General News
Step into Life has just launched our new website Yes we now are the proud owners of a new high tech web site which we are sure will help to portray all the features and benefits of S tep into Life. The web site is divided into two main sections a general members section and a franchise section We have tried to use as many pictures as we can to show what Step into Life is all about. We also have a latest news section and an upcoming events section where news and events by state will be listed. To all our members who sent us testimonials to use on the site, Thank you, it is very much appreciated. We would love to hear from you about what you think of the site so please go have a browse and drop us an email. www.stepintolife.com.au

Health & Fitness Article

WHY EAT LOW GI CARBOHYDRATES? Food is converted by your body into glucose (sugar) and the speed at which this happens is a foods Glycaemic index. The faster it is converted, the higher the index. The modern diet is loaded with sugar. High GI foods such as starchy, highly processed bread, potatoes, fast food and sugary products like soft drinks and lollies these are quickly converted by your body into glucose. High amounts of glucose will cause the release of high amounts of insulin encouraging your body to store carbohydrates as fat and stop fat being used as energy. By incorporating Low GI carbohydrates in your diet, will help you reduce the potential for high insulin production and help stabilise your insulin levels and thus burn fat.

Step into Life, Keysborough

Phone: (0 3) 8 502 877 5 Mo bile: 0 423 852 262 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au

November 2005

Member Benefits
LOCAL DISCOUNTS

NATIONAL DISCOUNTS WITH YOUR MEMBERSHIP CARD INCLUDE PLACES:

Civic video, ACP (Gourmet, Tra ve ller, Good Medicine, The Bulletin, Belle etc) Bristol, Roger David , Ra ys Outdoors, Midas, REBEL, Choice Hotels Australasia.

BUDGET BUYS
STEP INTO LIFE KEYSBOROUGH NOVEMBER DISCOUNT
Where: 320-326 Cheltenham Road, Keysborough Phone: 9769 1536 Website: www.cellarbrations.com.au Discount: Present the above cutout for 10% off (only when you spend $50 or more) VALID ONLY IN NOVE MBER Specials: Join the Wise Buy Club for free to be rewarded for your purchases

Craig & Michelle Wachter

Where: 17 Buckley Street, Noble Park Phone: 9547 6712 Discount: Present mem bership card for 10% o ff* Specials: Great deals on bulks of food, sweets, drinks and more. Even TOYS for christimas! *discount excludes milk

Discount: Present membership card for 15% off*

* Not valid on public holidays or on other promotions

WAVERLY GARDENS VILLAGE CINEMAS

Where: Waverly Gardens Shopping Centre Phone: 9558 4866 Website: www.villagecinemas.com.au Discount: Present membership card $4.90 Tickets* *does not apply to movie specials Special: if you justed missed seeing a movie at any other cinem as, here they may have it pla ying! Where: Shop L02, 250 Dandenong Plaza Phone: 9793 9366 Discount: Present mem bership card for 10% o ff* Specials: Specialise in getting the correct fit for YOUR feet. . using the latest technology with great service! *only applies to footwear, smaller discount applies for other items. Where: SHE COMES TO YOU! Phone: 0427 978 860 Discount: Present membership card for 10% off! A fantastic professional mobile massage service that comes to you! Group Sessions Available

BE HEALTHY, HEALTHY FOODS

Where: Shop 13, 236 Lonsdale Street, Dandenong Arcade Phone: 9792 1693 Specials: Get e xpert nutritional advice from Steve Ankers and he alread y gives 20% off the RRP of Body Building Supplim ents. Discount: Present m embership card for 20% off all the other Supplim ents

NOBLE MENS HAIRDRESSING

1b Frank Street, Noble Park Phone: 9562 4771 Sells isotonic formulas for nutrients that are obsorbed quicker than tab lets into the bloodstream. Also sells other products. Come in for a friendly service & great haircut. Discount: Present mem bership card for 15% o ff* Specials: Do colour tips & ladies haircuts too *discount only applies to haircut Where: Sells to you Phone: 0417 524 464

Discount: Present membership card for 10% off Specials: Vitamin B12 for extra energ y RRP $28.55 Now $22 (45 servings)

Step into Life, Keysborough

Phone: (0 3) 8 502 877 5 Mo bile: 0 423 852 262 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au

November 2005
Directors Desk Cont.
The Step into Life Training Club was designed for exactly the above reasons, to help keep you motivated, set goals for yourself and to reward yourself when those goals are met At Step into Life we believe in setting small realistic goals or in more technical terms micro goals . Lots of micro goals help to make up a bigger goal or a macro goal. Goal setting is different for every person. The idea is to set small goals that work for you. As goals are achieved, so you reward yourself. Your confidence and self esteem improves and so you move on to the next goal. Goal setting is a key element to successful fitness and weight loss. At all Step into Life sessions your results are recorded and points are attributed to your training. Points gained are a measure of your commitment to your training. Your Step into Life trainer will gladly help you to set training goals for yourself. Ask your trainer how many training club points you have accumulated and strive for your next award. Wear your t-shirt with pride, we certainly know how hard youve worked to earn it . Mark Cohen Director

Franchise Directory
VICTORIA
Ballarat Bendigo Balwyn North Bentleigh Burwood East Camberwell Carlton Caulfield Chelsea Cheltenham Cranbourne Croydon Doncaster Essendon Eltham Elwood Ferntree Gully Frankston Greensborough Hampton Hawthorn Hoppers Crossing Ivanhoe Kew Keysborough Malvern Moonee Ponds Mornington Mt. Waverley Narre Warren Rowville Thornbury (opening
Jan 05)

NEW SOUTH WALES

Avalon Balmoral Batemans Bay Chipping Norton Glenmore Park Leonay Manly Penrith Rose Bay Sans Souci

SOUTH AUSTRALIA
Cambelltown Blackwood Glenelg Magill Mt Gambier Port Lincoln Prospect West Lakes

ACT
Deakin Gungahlin ANU

QUEENSLAND
Chermside Runaway Bay Windsor

Warrnambool Wellington Werribee (opening

Jan)

WA Hillarys
NT Casuarina

Wheelers Hill Williamstown Step into Life, Keysborough

Phone: (0 3) 8 502 877 5 Mo bile: 0 423 852 262 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au

November 2005

TIMETABLE
Monday Tuesday Wednesday Thursday Friday Saturday
7am Boot Camp th 10 December 11:00 am Toning 6 am Cardio 6 am Toning 6 pm Cardio 6:30 pm Toning 6:30 pm Kick Boxing 6pm Toning 7:15 pm Toning 7:15 pm Cardio

Training Sessions suitable for all ages and fitness levels Cardio Toning Kick boxing Fit ball Stretch n Flex Rubberised Resistance Boot Camp A fun and motivational session that improves overall health, heart and lung Fitness. Improves muscular strength and endurance, body tone and shape and postural stability. Self defence moves to combine a cardio and toning workout in one. E xcellent for core stability providing effective muscular strength and endurance, body tone and shape. Enhances flexibility through yoga-based activities for balanced health Great all-over body workout using Rubberised Resistance Bands A tough army style, test your limits workout session dates from your trainer.

Week Commencing Mondays 6am Tuesdays 6:30pm Thursdays 6pm & 7:15pm Saturdays 2:30pm

31 Oct
Fit Ball Fit Ball Resistance Band Weights

st

TONING SESSIONS 7 Nov 14th Nov 21st Nov 28th Nov

th
Weights Weights Fit Ball Resistance Band Resistance Band Resistance Band Weights Fit Ball Fit Ball Fit Ball Resistance Band Weights Weights Weights Fit Ball Resistance Band

5th Dec
Resistance Band Resistance Band Weights Fit Ball

Step into Life, Keysborough

Phone: (0 3) 8 502 877 5 Mo bile: 0 423 852 262 Ema il: ke ysboro ugh@step intolife .com Web : www.step intoli fe .com.au