September 2006

Local News
th

Directors Desk
Sunday the 13 of August was a special day for a number of Step into Life members. This date had been marked in their dairies and etched in their minds. This was the Sunday they had all been working towards. They had been training every Sunday for at least eight weeks prior to this particular Sunday. This Sunday was STEP INTO LIFE / CITY TO SURF DAY Once again Step into Life had a tremendous response to our City to Surf weekend away. When we first organised the City to Surf weekend away six years ago we had 27 brave Step into Lifers waiting at the start line for the gun to go off. This year we are very proud of the fact that 293 finally tuned Step into Lifers in their bright yellow t shirts and singlets stood waiting for the clock to strike 9.30am and to begin their fast and furious dash to Bondi Beach14km away. 63000 people entered the race this year and what an amazing spectacle it was to see this mass of humanity making their way along the course. All 293 Step into Life members who participated in the race had different goals that they had set for themselves. Some of them had goals to win the race, yes that was one goal that I heard being mentioned. For others it was to beat last years time or to achieve a personal best, while for others it was just simply to be part of it all. Whatever their individual goals were the main goal was to have fun, soak up the atmosphere and enjoy themselves. Our philosophy at Step into Life is not about being the best or the quickest its about having a go, trying your best and most importantly enjoy what you are doing.

De Castella Fun Run ~ 5km

It is the season for fun runs, coming into spring and soon into summer they are a great incentive to train and stay modivated providing many of us with different challenges and different scenic routes. Check out the events page for many of the other fun runs or the websites www.ausrun.com.au or www.coolrunning.com.au for many other walks and runs that are available. Pronounced the hardest fun run in Melbourne is the De Castella fun run in Kew. Known for its great hills on the 5km, 10km and 15km course. For Alicia this was her first ever fun run and she won it for her age category! Hendo survived the hills and maintained it under 5min a kilomentre! Izzy and myself improved on our last years times, though Izzy was still bouncing around after the event saying I can do it again, lets come back tomorrow!, I was not quite up for that gasping for breath as I muttered well done Izzy.

Results 5km Run August 2006

Name Total Time Time Per KM Place in their Category
st th th

Last Year Time

Last Year KM Time

Alicia Blake Aaron Edwards Paul Henderson Paul Issai

28:10 27:54 24:53 21:19

5:38 5:35 4:59 4:16

First fun run ever! 30:49 6:10

19 12 4

First De Castella Run! 23:54 4:57

th

SOCCER SESSIONS BATTLE WHIP YOUR trainers into shape details page 5.

Tuesday & Thursday Nights are now 6pm & 7:15pm for Toning. Stetch n Flex is on at Ross Reserve in Noble Park 5pm Sundays Boot Camps are September 9th, 10th, 23rd & 24th
Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

Timetable Updates

September 2006

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.

Members Birthdays
3rd - Jan Cooper th 5 Marian Alessio 10th Joy Wilson 13th Cara Scott th 14 Gabrielle Cianciaruso 17th Andrew Leszko 19th Sue Johinke 20th Anya Joseph 21st Rohini Stevenson 23rd Jeannette Moore 26th Rosyln Grassham 28th Melissa Pearson

Welcome New Members

Emily King Zofia Oktaba Bernie Fitzapatrick Cara Scott Delia Hunt Kathleen King Anya Joseph Loretta Fitzapatrick Jan Abrehart Romaine Jarutis

Welcome Back
Kelly Lofthouse Andrew Leszko

Awards achieved in August: 50 points Maria Madafferi Loretta Fitzapatrick Cara Scott Anya Joseph 200 points Wendy Wright Silvana Moslih Michelle Karton Rochelle Wheatley 500 points Kate Richardson Melissa Pearson Leslie Edwards Renee Tipker Paul Henderson 1000 points Jodie Sparkes
CONGRATULATIONS!! Wear your T-shirt with pride!

Members Profile
SALINDA DIAS
1. Where were you born?

Goa, INDIA
2. What is your current profession?

Beautician
3. What sports have you been involved with during your life/best achievement?

Volley ball
4. What is your favourite naughty treat when your instructors are'nt looking?

Eating heaps of Chinese food.

5. What primary and secondary schools did you attend?
Salinda has been a member of Step into Life Keysborough since 14th November 2005

St. Tresses High School INDIA

6. Who do you most admire in life?

My children
7. What is the nicest thing anyone has ever done for you?

8. What is your goal for the next 6 months exercise or other?

To get a new job ASAP

9. What results have you seen since you started with Step into Life?

My boss organised a surprise baby shower for me at work

Lost weight and enjoy exercising.

10. Interests and Hobbies

Stitching and flower making.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

September 2006

Health and Fitness Article

Exercise Myths Separating Fact from Fiction
At some time or another you will probably come across the following myths during your exercise journey. Here's what you need to know to separate the fact from the fiction. Fiction: Strength training will make women too muscular Fact: Many women are afraid that strength training will make them bulky. However, women don't actually have enough testosterone to create big, bulky muscles. In fact, they naturally have less bone and muscle than men, which explains why females are at greater risk of developing osteoporosis than males. The fact is, women should undertake strength training because by keeping their bones and muscles strong, they decrease their risk of disability as they age. Fiction: Certain exercises will rid us of trouble spots Fact: Some people believe that if they exercise one particular area, it will cause fat to be removed from that area. In the gym you often find men who store their fat in their abdomen, are on the ab machines, and the women with larger thighs are on the hip machines for hours in hopes of ' spot reducing'. However, while these abdominal and hip exercises can strengthen and tone the muscles of those regions, those muscles are actually located underneath the 'subcutaneous' (deep) layer of fat; this means, we must lose the excess fat that is covering up the muscles in order to discard that 'flabby' appearance. When you exercise, the areas where you will lose weight is determined by your genes. Fiction: If you don't lose weight, there's no point in exercising Fact: It's not uncommon for people who don't see immediate, weight loss to consider giving up on their exercise routine. What we need to remember is that exercise gives us benefits that we mightn't be able to see so obviously. By exercising we reduce our risk of developing diabetes and heart disease, we reduce our triglycerides levels and raise our HDL (good) cholesterol, and the psychological benefits have been proven to include both depression and anxiety relief. So even if weight loss is not occurring, remember that improvements occurring internally. Fiction: You can't be fit and fat Fact: The notion that all fat people are sedentary and unfit and at high risk of developing health-related diseases is simply not true. Overweight and obese individuals who are fit, do not have elevated mortality rates. It has actually been shown that low fitness is as good a predictor of dying as other risk factors, like high cholesterol, high blood pressure and diabetes. Fitness is such an important predictor of mortality that it is essential to assess it as part of a person's general health risks and medical check ups. Fiction: No pain, no gain Fact: Many people still believe that you have to work at a very high intensity in order to get health benefits from exercise. In fact, moderate intensity exercise reduces your risk of dying just as much as high intensity exercise. Studies have found that women who regularly engaged in brisk walking reduced their risk of heart disease to the same degree as women who engaged in vigorous exercise. Fiction: If you stop working out, muscle will turn into fat. Fact: Muscle and fat are two distinct tissues that cannot be converted from one to the other. If you stop exercising your muscle tissue will shrink, which means you may feel flabbier. Also, when muscles get smaller they do not need as many calories to function, which means your metabolism slows down, so if you eat the same amount of calories, you may gain body fat.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

September 2006 Photos Of the Month

Saturday September 9th Saturday September 9th BOOT CAMP 7am @ Springvale Reserve FREE Fun Run/Walk. Open to all ages and levels. Small informal race. Every competitor receives a prize.. Duncan Mackinnon Reserve, Cnr North and Murrumbeena Roads http://www.xosize.com.au/ BOOT CAMP 9am @ Springvale Reserve Spring Into Shape Series I Alexandra Gardens BOOT CAMP Chelsea Beach, Carpool from Wachter leaves 6:30am BOOT CAMP Chelsea Beach, Carpool from Wachter leaves 8:30am Dingley Dozen Fun Run Braeside Park A great flat and scenic route through braeside park, fantastic run/walk down the road from us! Members to Trainer Boot Camp Midday @ Wachter MELBOURNE MARATHON, HALF & ASSOC EVENTS Whether youre a professional athlete, experienced runner or just a Sunday jogger / walker, the 2006 Melbourne Marathon is definitely a must contact: Kim Phillips on (03) 9864-1138. email: kphillips@imgworld.com. http://www.melbournemarathon.com.au/ Spring Into Shape Series II Alexandra Gardens Step into Life Spring Ball Get dressed in your finest and celebrate! Also including Trainer of the Year Awards Fitness Evaluation at the park 7am Warm up 6:55am Distances of 2.5km, 5km and 10km in the format of a handicap race contact: email: scott@xosize.com.au. 9am Warm up 8:55am 4/8km Walk/Run 7am 9am 6km & 12km Run, 3km Walk - 9am Start $15 before 25/9, $20 after Mentone Bowling @ 7pm Marathon (42.195km), Half Marathon (21.1km) and the MaraFun Run/Walk (7.5km). Team Relay (held on the Marathon course for teams of 3 6 people) 4/8km Walk/Run Vote for your trainer!

Sunday September 10th Sundays September 17th Saturday September 23rd Sunday September 24th Saturday mornings Cardio & Toning Sunday October 1st

Sunday October 8th

Sunday October 15th Saturday October 21st Sunday Jon powering hard in the fitness test

12:30pm

Stretch n Flex, Sundays 5pm @ Ross Reserve

Games are not just for kids, or are they?

INGREDIENTS: Medium sided can of tuna 1 egg, beaten 1 teaspoon chopped chillies THAI FISH CAKES 2 tablespoons chopped coriander 2 tablespoons shredded coconut 1/2 teaspoon five-spice powder 1 kaffir lime leaf, sliced thinly 1 teaspoon fish sauce 2 spring onions, chopped 1/4 cup sesame seeds, (optional) 1 tablespoon canola oil DIRECTIONS: 1. Process the fish, egg, chilli and coriander in a food processor until smooth. Transfer the mixture to a bowl and combine with the coconut, seasoning and spring onions. If you have time, refrigerate the fish mixture for 15 minutes before forming into cakes and you will find the mixture firmer and easier to handle. 2. Form the mixture into small cakes and, if using, roll them in the sesame seeds. 3. Heat 2 teaspoons of the oil in a non-stick frypan over a medium heat and cook half the fish cakes until golden brown, 2 to 3 minutes on each side. Add the remaining oil to the pan and cook the rest of the fish cakes. 4. Arrange the salad on serving plates and top with the fish cakes.

Healthy Recipe

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

September 2006
SPRING BALL
Celebrate Step into Life by getting a table together from your venue, putting on your dancing shoes, and pulling out those fabulous frocks. It is going to be a BIG night - a 3-course dinner, beer, wine & softdrink included, dancing to a live band, awards and prizes -surrounded by beautiful views of the city and Albert Park! When: Saturday October 21 Where: Albert by the Lake, Aughtie Drive, Albert Park Who: You and your partner Cost: $95pp all inclusive IF YOU REFER SOMEONE TO KEYSBOROUGH S.I.L AND THEY JOIN IN SEPTEMBER YOU HAVE THE OPTION OF REFERAL GIFT OR ILL PAY 50% OF YOUR ENTRY FEE TO THE BALL! Prizes include: - A brand new Subaru for the weekend to drive to the Yarra Valley for an overnight stay. - Rock Hard personalized photo shoot, including photos - A weekend away staying in the high country in a gorgeous Bed and Breakfast - New Balance running shoes - Dinner for two at Sky High at Mt. Dandenong Watch out for your invitation in the mail soon places are limited so book yours ASAP! Photo Request Do you have any Step into Life photos you would like to share? At the Spring Ball we plan to share some moments. If you have some great photos, please e-mail them to your trainer by the th 16 of September.
st

SOCCER SESSIONS BATTLE ~ BOOT CAMP ONTO THE TRAINERS ~ KEYSBOROUGH KOMMANDOS 2 TEAMS, 2 TRAINERS, 50 MEMBERS with the chance to pay back their trainers. One team will whip the trainers into shape, whilst the other team watches. Which team will you be on? KOMMANDOS WHIP ASS
RENEE TIPKER WENDY WRIGHT MELISSA PEARSON DONNA MARSHALL JILL DAVIS KAREN PERRY DELIA HUNT LORETTA FITZPATRICK ANYA JOSEPH MELVA WATSON MOHAMOOD JOANNE MATSE ROMAINE JARUTIS SARAH EDWARDS KELY LOFTHOUSE LOUISA PRUSCINO JEANNETTE MOORE JON HORSBURGH CARA SCOTT TRISH LEAR JAN ABREHART EMILY KING DIEDRE NURHADI MOKHTAR JOANNE MATSE ROBYN BILSTON ALICIA BLAKE

TERMS
A pass of the ball is when you: Attend a session It takes each team 56 passes to cross the field and score a goal. st th You have from Sep 1 to Sep 30

KOMMANDOS KICK BUTT

KATE RICHARDSON JODIE SPARKES ZOFIA OKTABA MARIANNE MICHELUZZI SALINDA DIAS ANDREW LESZKO SHARON HENDERSON BERNIE FITZPATRICK LESIE EDWARDS MICHELLE WACHTER TRISTAN HAWKSWORTH SONALI JAYAWARDENA MATTHEW EDWARDS MICHELLE KARTON NARELL POTTER MARIA MADAFFERI WAYNE ABREHART CAROLYN SCHRIER PAUL ISSAI PAUL HENDERSON KATHLEEN KING MEGAN SESSLER JENN MCCARTNEY LORRAINE FABRIS ADAM FABRIS

TIPS
Extra passes are earned when: You attend a boot camp You attend a fun run A referral person attends Free sessions from referrals If you reffered someone and they join Keysborough they will now be recruited as a member of your team and may earn the chance to help YOU whip your trainers into shape on: ST MIDDAY OCTOBER 1 at Wachter Reserve, Keysborough.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

September 2006
General News . . . do you know.?
Anyone who lives in.. Albury NSW Tamworth NSW Henley Beach SA Baulkham Hills NSW Gymea Bay NSW St Claire NSW Cronulla NSW Newtown (Geelong) VIC Box Hill VIC Caboolture QLD Labrador QLD Everton Hills QD Mt Gravatt QLD

Because Step into Life is starting there in September!!! Tell your trainer if you have someone you can refer!

SOCIAL DATES TO NOTE INTO DIARIES..

Nutrition & Lifestyle Hints.

1. Limit Grain foods to approximately 3 serves per day. (Breads, pasta, rice, cereals).
Choose low GI grains where possible.

OCTOBER 1ST ~ 12pm Boot Camp onto Trainers @ Wachter Reserve OCTOBER 1st ~ 3pm Bowling @ Mentone Bowl NOVEMBER 4th ~ 9am Sumo Wrestling @ Wachter Reserve DECEMBER 3RD ~ 10am Keysborough Competition @ Wachter Reserve DECEMBER 3RD ~ 12pm Christmas BBQ @ Braeside Park FEBRUARY 2 YEAR ANNIVERSARY MARCH Bike Ride to the beach APRIL Sidetrack gocarts & lazer

2. Avoid all refined and processed grains (white flour products, white rice, white pasta). 3. Include weight training to build muscle mass and aerobic exercise into your exercise
regime. Adding 500g of lean muscle mass will reduce fat stores by 3kg if caloric intake is kept constant.

4. Treat your metabolism like a small fire it needs regular fuel to keep burning but if you
skip meals it will go out. Eat small meals regularly throughout the day leave at least 3 hours between meals but no longer than 4 hours.

5. Include at least 8 glasses of fluid throughout the day from pure water and herbal teas,
such as green tea, peppermint tea, chamomile tea.

6. Cut out sugar and sugar containing foods (or reduce to an absolute minimum).
promotes ageing, weakens immunity and is a toxin. bed at night.

Sugar

7. Dont leave the largest meal until the evening and leave at least 3 hours before going to 8. Include Essential Fats daily (fish, raw nuts and seeds, cold pressed oils such as flax and
virgin olive oil). Avoid fried food, fatty cuts of meat and hydrogenated vegetables oils such as margarines and spreads.

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

September 2006
Member Benefits
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.

BUDGET BUYS
STEP INTO LIFE KEYSBOROUGH AUGUST 2006 DISCOUNT
320-326 Cheltenham Road, Keysborough www.cellarbrations.com.au Present the above cutout when you spend over $50 then receive for 10% off. Join the Wise Buy Club for free & be rewarded for your purchases

Craig & Michelle Wachter

Members recieve 15% off
(Not valid on public holidays or on other promotions) Pasta is low in fat, low in kilojoules & a good souce of fibre. Superior quality pasta & it has a lower G.I for a slow release of carbohydrate into the body for longer lasting energy. Open till late, and throughout the day.

17 Buckley Street, Noble Park Phone: 9547 6712

Members recieve 10% off*

Specials: Great deals on bulks of food, sweets, drinks and more. (discount excludes milk)

WAVERLY GARDENS VILLAGE CINEMAS

Waverly Gardens Shopping Centre Ph: 9558 4866 vst: www.villagecinemas.com.au
$5 Bargain Screen & $7 New Release Tickets
Use your keyring to get your friends in at these prices too! See - The Lake house, Hoodwinked, Miami Vice, Pirates of the Caribbean 2, You me and Dupree, Fotty Legends, Confetti, The Sentinel Runaway Vacation & Fearless.

SHE COMES TO YOU! Call Donna on

0427 978 860

Fiori Caf ~ Parkmore Shopping Centre See Matthew & his staff at Fiori Caf. Members receive a FREE hot drink or 10% off any cold drink (including protein shakes) with any meal purchase. Members recieve 50% off your first consultation & 10% off consultations thereafter. 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

NOBLE MENS HAIRDRESSING

1b Frank Street, Noble Park Phone: 9562 4771
Come in for a friendly service & great haircut. Members recieve 15% off haircuit. Specials: Do colour tips & ladies haircuts too! They have 8 subs with 7 grams of fat or less. Salads, wraps & soups also available. Open till 10pm every night. On site service & repair 24 hr. Mechanical Breakdown service, for existing customers Major & Minor repairs Quality Parts All Work Guaranteed PARKMORE SHOPPING CENTRE 9798 2716

Get expert nutritional advice from Steve Ankers and he already gives 20% off the RRP of Body Building Suppliments. Members get 20% off all the other Suppliments

Members receive 15% OFF

ANY SUBS (limit 1 per person)

Health Fundclaim your training, chiro & massage Are you getting fined at Tax for no hospital cover? Is your age creeping over 30 with 2% increase each year for when you need health fund? Step into Life members no waiting period for claims unless pre existing- great prices & claims email: melbourne@manchesterunity.com.au website: manchesterunity.com.au call: 1800 733 970

South Eastern Chiropractic Centre 292 Corrigan Road Keysborough 3173 Ph 9798 1402 Dr. Jose & Dr. Kevin For Members: Complimentary initial consultation valued at $65 $30 off a pair of custom made spinal pelvic stabiliser orthotics.

John Matzka 9547 2342 0412 344 532

More Membership Benefits next page..

Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

Membership Benefits Continued..

NUTRITIONAL CONSULTANT
Maria Pantelidis Present your membership key ring to receive your First consultation FREE! and 10% off your second Mobile: 0431 704 406 Email: mariagareth1@optusnet.com

September 2006
Members receive 2 free weekly movies with any new release movie rental
NEW MOVIES: Inside Man, Basic Insinct 2, Eight Below, Shaggy Dog, Hills Have Eyes OUT SOON: Poseidon, Bench Warmers, the Ringer, Kokoda, Worlds Fastest Indian, Last Holiday

Once members present their key ring, get 3 things done (pedicure, manicure, waxing) get the 4th free! Already low prices apply & many options available. 9558 4279 For Waxing, Pedicures, Manicures & Facials available.

Salindas Beauty Saloon

Noble Park 9547 5977

407 Princes Highway, Noble Park

www.videoezy.com.au

DANDY LIGHTS
129 Lonsdale Street 9794 7051 Come & see Peter to find the gift / tool for enlightenment. Members receive 10% off

Sells isotonic formulas for nutrients that are obsorbed quicker than tablets into the bloodstream. Also sells other products. Phone: 0417 524 464 Members receive 10% off

Directors Desk Continued.

How can you ever describe the feeling of having a fellow Step into Life member from a different venue who you have never met before tap you on the back and say well done , what a good effort or to see a Step into Life member running towards the finish line , stop , walk over to the side of the road where the Step into Life meeting point was , wave and take a bow to a huge round of applause from those members who had already completed the race and then carry on to the finish line. Why not set yourself a goal to be a participant at next years race or to enter a fun run close to your venue in your state. Simply ask your trainer for a copy of the Step into Life Events calendar in your state. Our goal for next year is to see more than 350 Step into Life members at the start line for the 2007 Step into Life / City to Surf Fun Run Keep fit and healthy Mark Cohen Director

Franchise Directory
VIC Ballarat Malvern Bendigo Moonee Ponds Balwyn North Mornington Bentleigh Mt Waverley Box Hill * Murrumbeena Burwood East Narre Warren Camberwell Templestowe Carlton North Thornbury Caulfield Wellington (Sale) Chelsea Werribee Cheltenham Wheelers Hill Cranbourne Williamstown Croydon Doncaster SA Essendon Campbelltown Eltham Blackwood Elwood Golden Grove Frankston Magill Greensborough Morphett Vale Newtown(Geelong)* Mt Gambier Hampton Modbury Hawthorn Port Lincoln Hoppers Crossing Prospect Ivanhoe West Lakes Kew Henley Beach *

QLD
Broadbeach Caboolture * Chermside Everton Hills * Labrador * Mt Gravatt * New Farm Runaway Bay Wilston

NSW
Albury * Avalon Balmoral Batemans Bay Baulkham Hills * Blacktown Blakehurst Chipping Norton Cronulla * Gymea Bay * Drummoyne Glenmore Park Leonay Manly Parramatta Penrith Queens Park Rose Bay Rushcutters Bay Sans Souci St Clair * Tamworth *

WA
Hillarys Illuka Subiaco Willetton

ACT
Deakin Gungahlin ANU NT Casuarina

*Opening in September 06

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

September 2006

LOCATION OF HALL
Dandenong South Primary School Hall ~ Cnr Kirkham Rd & William Ave, Dandenong South

Start: Depart Kingsclere Ave, Keysborough, VIC 3173 on Kingsclere Ave (South) 1: Turn LEFT (East) onto Cheltenham Rd

0.4km 3.1km

2: Turn RIGHT (South) onto Hammond Rd 3: Turn LEFT (East) onto Kirkham Rd 4: Turn Left onto Willam Avenue 5: Parking on left hand side

0.8km 0.3km 0.3km 0.1km

Total Distance: 5 km. Time of Travel from Wachter Reserve: 5 to 9 minutes.

Hall is for bad weather conditions for Toning, Kickboxing, Stretch n Flex & Fitness Test sessions. Must still meet at Wachter Reserve pending a note on aframe at the reserve and/or sms. We have the use of the hall for all sessions except for 9am Thursday. Cardio sessions will still be held at Wachter unless it is a Games session. Step into Life, Keysborough
Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au

September 2006

TIMETABLE
BOOKINGS REQUIRED FOR ALL SESSIONS

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6 am Toning

6 pm Cardio 6 pm Toning

7:15 pm Cardio 7:15pm Toning 6:30 pm

6 am Cardio 9am Toning 6am Cardio 9 am Toning 9am Cardio 5pm Stetch n Flex

Kick Boxing 6 pm Toning 7:15pm Toning

SEPTEMBER 9th & 10th, 23rd& 24th BOOTCAMPS

Training Sessions suitable for all ages and fitness levels Cardio Toning Kick boxing Fit ball 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. Excellent for core stability providing effective muscular strength and endurance, body tone and shape. 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 6pm & 7:15pm Thursdays 9am, 6pm & 7:15pm Saturday 9am

4th Sep
Resistance Band Resistance Band Weights Fitball

TONING SESSIONS 11th Sep 18th Sep 25th Sep

Fit Ball Fit Ball Resistance Band Weights Weights Weights Fit Ball Resistance Band Resistance Band Resistance Band Weights Fitball

2nd Oct
Fit Ball Fit Ball Resistance Band Weights

9th Oct
Weights Weights Fit Ball Resistance Band

Step into Life, Keysborough

Phone: (03) 8502 8775 Mobile: 0423 852 262 Email: keysborough@stepintolife.com Web: www.stepintolife.com.au