Step into Life Keysborough

Phone: (03) 8502 8775 Mb: 0423 852 262 E-mail: keysborough@stepintolife.com

June 2010, Issue 45

Local News Winter Dinner

Our winter dinner this year will be held at the Dandenong Club (cnr Heatherton & Stud Rd) starting at 6pm (those that wish to do the postural analysis be there at 5pm). Dinner followed by photo presentation, awards, goals and social evening. Will be a great change to see everyone not sweaty or tired from a training session. Cost for the evening is approx $40 per person but will confirm mid June. There are many packages and promotions this month through to July to get you fired up and use this cold weather to your advantage in preparation for spring and summer. Set some targets to hit this winter: Why are you training? What do you need to achieve? What will be stepping stones to assist you getting there? Make these your affirmations to yourself & achieve them! Some examples are below to record in your diary for spring! - Lose ___ cm/kg before spring/summer - Run _____ time per km and/or ____ km in distance - Achieve _______ in _______ in the fitness test in July - Train for the ________ fun run in ________ (events pg) - Achieve my _________ S.I.L training club points & I will achieve all this by ________________________

Directors Desk Why Factor

Dear Step into Life Members The other night while standing in a queue to attend the movies I could not help but over hear two couples talking about their exercise program and the gym that they attend. The one lady said to the other its getting colder now and you know how I love going to gym at the best of times her friends reply was yea, I know, exercise is not my idea of fun My first reaction was to interrupt their conversation and tell them how wrong they were and my second was to hand them a Step into Life flier. My wife prevented me from doing either (not that I had a flier on me on a Saturday night at the movies). I could not disagree more with what those two ladies were saying, exercise can be fun it should be fun and in fact if it is not fun then the provider of the service is not doing their job properly. Exercise should not be a chore it should not be something that you have to do or are forced to do, you should do it because you enjoy it and have fun doing it. How many times have I seen a Step into Life member bouncing a ball while jumping a hurdle or passing the baton to a team mate in a relay race or dancing around a boxing bag while throwing jabs like Mohammed Ali. Those ladies in the movie queue have obviously not experienced the fun of exercise and how exhilarating it can be. A persons negative mind set towards exercise can also changed if they are educated in what they are doing and why they are doing it. At Step into Life we call this the WHY FACTOR. Why do we do this? Why do we do it this way? Why cant I do it that way? Our philosophy is the more we can answer the whys for you the more you will understand why you are doing something and the more enjoyment and satisfaction you will get out of it. At Step into Life our trainers strive to make each and every session a fun and rewarding experience.
Continued on page 2

Timetable
Monday Tuesday Wednesday Thursday Friday Saturday 6:00am Cardio 8:30am Kickbox 6:00am Toning 6:00am Cardio 4:00pm Kickbox 6:45pm Cardio

Please note that Powerflex and Tues/Thurs evening toning sessions are at the School Hall.

5:30pm Toning 6:45pm Toning 6:45pm Box/Car 6:00pm Toning

7:15pm Cardio

5:30pm Cardio

7:15pm Toning

6:45pm PowerFlex

Winter Dinner July 17th @ Dandenong Club, Bookings Only

To all cardio sessions need to bring your own boxing gloves. Dont have your own? You may purchase one from your trainer. Boxing Gloves Available in S, M, or L For $23 Also available to assist is Polar Heart Rate Monitors Many models available from $120

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 instructor to help you set some time lines for your goals. Awards achieved in May: 50 points Julie Capper Rimas Kareroa Allun Roberts Sharlene La Rocca 200 points Nicole Lee Tracey Nelson Angela Hatzis 500 points 1000 points 1500 points 2000 points Robert Formoso Well Done Guys! You can award yourself & show to others the time & effort you have put into your training by purchasing your Training Club awards points shirt for $22 See the photos page of the members with their 200+ awards

Member Birthdays
Happy Birthday!
Receive 3 free extra sessions as a gift*!
(*gift will expire end of the month, so use it before then)

3 Sam Von Dincklage 4 Jacinta Formoso 5 Shevy Manoharan 5 Roger Galway 5 Doris Wong 9th Wendy Wright 9 Louisa Stevens 10 Elsa Cangy 10 Wayne Abrehart 12 Jessica La Rocca 14 Cindy Dauria 17th Henny Setiabudi 23 Stuart French 24 Mokthar Mohamood 26 Dorsha Tong 27 Jasmine Lindsay 28 Allun Roberts 29th Julie Gubbels 30 - Majuri Sriharan
Book these free sessions with your Trainer
th th th th th rd th th th th th th th th th

rd

Directors Desk continued

All our lesson plans are designed to provide as much variety as possible to help keep you motivated and interested. I would like to ask you to think of as many whys as you can after reading this newsletter and ask you trainer to answer them for you. Your whys can be as trivial as you like and cover any aspect of your training. Here are a few whys that you may want to include in your list Why should I be recording my results in my training diary? Why do we do a warm up before every Step into Life session? Why do you tell me to do a Road Route distance in a certain time? Why do we take a pulse at the end of an endurance class? Why is it important to do a variety of different training sessions? Why should I do a fun run? Why do we not go out for coffee more often (just thought I would throw that one in!!!!) Hope your next session is a load of fun. Mark Cohen

Member Profile
Sue Summons
Sue has been a member of Step into Life Keysborough since January 2009
SiL Keysies Member Rewards Member of the month will either receive Unlimited sessions* for the month or a $30 S.I.L clothing merchandise voucher* *must be redeemed before the end of the month.

Questions.
Where were you born? I was born @ the Brighton Community Hospital @ 8:10am on 1st July,1957 What is your current profession? I have just recently secured a part-time position as Course Coordinator/Childrens Services Teacher @ Sandybeach Centre (Adult Education community Centre) What sport have you been involved with during your life/best achievement? a) Snow Skiing: Victorian Junior Training Squad (1971 1972) 3rd in Victorian Championships (Slalom/Giant Slalom combined) aged 15 yrs open aged event 2nd Victorian Intermediate Championships (Slalom) aged 14 yrs 2nd Hotham Cup (Slalom) by 0.1 seconds aged 15 yrs Turned professional @ age 22 yrs @ MtBuller offered work @ MtBuller, Zurs/StAnton (Austria), Alpine Meadows/Lake Tahoe (USA) b) Hockey Firbank School Team c) Basketball Brighton YMCA (Black Panthers) d)Bushwalking What is your favourite naughty treats? dark chocolate liquorice logs What primary and secondary school did you attend? Firbank Grammar School (1962 1975) What is the nicest thing anyone has done for you?. Monica offering to do Mothers Day classic with me this year!!! And my younger sister, Kaye plus my cousin, Elizabeth, were always supporting & encouraging each other. What is your goal for the next six months exercises or other? continuing to attend 3 x Step Into Life sessions/week plus lose more weight & to achieve success in my new above-mentioned position @ Sandybeach. Interest and hobbies? Step Into Life sessions, snow skiing, going to the beach & bush walking, interchange steward @ eldest sons professional football matches, volunteering @ community events. What is your favourite session and what results have you seen since starting SIL? I have lost 5 kgs, improved my flexibility, Im more energetic and I love all the sessions. I have also made friends in my local area since commencing SIL in January, 2009.

Events What is happening? Id love to join in!

WHEN EVENT TYPE DETAILS
TIMES JUNE 2010 Need your FITBALLS at ALL Toning Sessions 8am Sun Sun Jun 20th PACKAGE BootCamp 4 weeks Parks Package JULY 2010 is WEIGHTS that i provide for ALL Toning Sessions 8:30am Sat Sat Jul 17th FITNESS FITNESS TEST 6pm Sun Achieve your Goals, Create more Sun Jul 25th th 6am Tues targets to hit! Tues Jul 27 5pm Sat Jul 17th BENEFITS Benefits Postural Analysis Dandenong Club 6pm Sat Jul 17th BENEFITS Winter Dinner Meeting Dandenong Club Am in the Sun Jul 18th FUN RUN Run Melbourne city www.runmelbourne.com.au 8am Sundays BENEFITS Mini Olympics Training July ~ Aug AUGUST 2010 Need your RESISTANCE BANDS at ALL Toning Sessions August BENEFITS Sumo Wrestling 2010 EVENT City to Surf EVENT MINI OLYMPICS (Aug 29th) FUN RUN Sandy Point Half PACKAGE Marathon Package TEASER BootCamp Teaser September EVENT Punish the Groom & His Men 2010 FUN RUN Dingley Dozen (19th Sep) FUN RUN Spring into Shape I FUN RUN De Castella FITNESS Fitness Test PACKAGE BootCamp Package October FUN RUN Spring into Shape II 2010 FUN RUN Melbourne Marathon FRIENDS Bring a Buddy Week November FUN RUN Spring into Shape III 2010 FITNESS Fitness Test EVENT Keysie Compeition December SOCIAL Christmas Lunch 2010 Januaray EVENT Fund Raising Fitness Event 2011 February BENEFITS Pool 2011 March BENEFITS Roller Skating 2011 April 2011 BENEFITS Lazer Force & Mini Golf

Merchandise
www.stepintolife.com/treat-yourself.php

Vest

Spray Jacket

$38.00

$36.00

Health & Fitness Article

Nutrition and Immunity
The colder winter months are upon us and as the days get shorted and the air cooler so we all become more likely to develop a cold or pick-up a virus. Numerous studies have now been able to confidently identify a link between good nutrition and lifestyle habits and ones immunity. Below is a list of my top 7 tips to boost your immune system this winter and hopefully get to the summer months in good health and fitter than ever. 1. Eat a sufficient amount: An extremely low calorie/kilojoule diet or simply not eating enough can compromise your immune system. 2. Sleep: inadequate sleep is a certain way to compromise your immune system. It is recommended that we aim for 8 hours of sleep every night. 3. Eat a variety of fruit and vegetables: Each fruit and vegetable provides a different combination of vitamins, minerals and antioxidants. By consuming a variety every day you increase your likelihood of receiving all the micronutrients to keep you healthy. Antioxidants are especially important as they act to neutralize highly reactive species in our bodies, which could potentially harm the structure and function of our cells. Aim for a minimum of 5 vegetables and 2 fruits every day. 4. Yoghurt: as a dairy food yoghurt is not only a great source of calcium, carbohydrate and protein but it also contains probiotics (live good bacteria). These bacteria can help fend off harmful disease causing bacteria in our guts. 5. Omega-3 fatty acids: Research has shown a significant link between the strength of ones immune system and the amount of omega-3 fatty acids in ones diet. These fats are great for boosting your immune system and can be found in the following foods: fatty fish e.g. salmon, tuna, herring, trout, mackerel; flaxseed; nuts and some oils. Try and include at least 2-3 serves of fish in your diet every week. 6. Zinc: This mineral is found in foods such as red meat, fish, eggs and dairy products and works to supply key enzymes to help keep your immune system working optimally. These foods should be a regular part of your diet. 7. Vitamin E: This is one of the most powerful antioxidants. You can get your dose of vitamin E from foods such as sunflower seeds, avocado, peanut butter, peanuts and almonds. In essence, a well balanced diet, plenty of rest and a consistent exercise program is the best way to stay fit and healthy year round.

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

AWARDS FOR 200+ IN MAY

Tracey Nelson First Session 4th Dec 09 Total # Sessions 53 Fitness Tests 3

WINTER LUNCH

Nicole Lee First Session 30th Nov 09 Total # Sessions 61 Fitness Tests 3

MAY BOOTCAMPS

Angela Hatzis First Session Ses 5th Jan 2010 Total # Sessions 47 Fitness Tests 3

Robert Formoso First Session 4th Sep 2006 Total # Sessions 446 Fitness Tests 18 BCs 40 in total 9 Recruit 11 Marines 10 Navy Seals 4 Commandos Mini Olympics 07, 08, 09 Keysie Comp 06, 07, 08

Healthy Recipe
At Last - Guilt Free Eating!

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.

Vickis Favorite Smoothie

I find that many of my clients struggle with ideas for a quick, easy breakfast that is not too heavy but still tastes great. Over the years I have played around with many smoothie recipes and I personally think I have a winner with this one below. The addition of flaxmeal thickens the smoothie up, giving it a great texture. Flaxmeal is also a good source of omega-3 fatty acids, it is high in fibre and gluten free. Flaxmeal is readily available in most supermarkets alongside the breakfast cereals. Serves 1 Ingredients cup frozen blueberries or mixed berries a banana 1 Tbsp low fat natural yoghurt 1 cup vanilla soy drink 1 tsp flaxmeal Place the first four ingredients into a blender or into an appropriate jug if you have a hand blender. Blend until smooth. Add a teaspoon of flaxmeal and stir to combine. Leave for approximately 5 minutes to thicken before drinking. Nutritional Information Per serve 1205KJ 45.4g 12.8g 6.4g

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.au/tell-a-friend member.php

Members Benefits
Discounts & Offers
Please support our national and local traders, and take advantage of the discounts they offer. Simply, show youre Step into Life 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!

Energy (Kilojoules) Carbohydrates Protein Fat

Vicky Kuriel

SAVE yourself over 43% www.subscribetoday.com.au/8201

Fresh Right Now

Planning your shopping? Want to eat healthy but cant keep track of the fruit & veggies in season?

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

www.FreshRightNow.com
The easy way to find out what is in season.

Members Benefits
SOUTH EASTERN CHIROPRACTIC CENTRE

Please support our national and local traders, and take advantage of the discounts they offe offer. r. Simply, show youre Step into Life key ring to the staff of participating outlets.

Discounts & Offers

Our Health Professionals

292 CORRIGAN ROAD KEYSBOROUGH CHELSEA 9798 1402 Dr. Jose & Dr. Kevin Denise Robinson Ph: 0411 411 833 bythebaykinesiology.com.au 0427 978 860 Remedial Massage Therapist: Donna Fincham 9711 7562 Dr Penny Gosling Complimentary Initial Consultation Valued lued at $70 & $30 off Orthotics if prescribed Rebate available with Manchester Unity Receive 10% of all kinesiology consultations Rebate available with Manchester Unity Receive 50% off your first consultations & 10% off consultations thereafter. Rebate available with Manchester Unity All current Step into Life members receive concession rates. Rebate available with Manchester Unity Receive 10% off all consultations Rebate available with Manchester Manchest Unity 1800 087 374
stepintolife@manchesterunity.com.au

MOBILE MASSAGE DONNA COMES TO YOU!

PARKMORE OSTEOPATHY

159 KINGSCLERE AVE KEYSBOROUGH 159 KINGSCLERE AVE KEYSBOROUGH INFORMATION FORMS AVAILABLE FROM YOUR TRAINER

9711 7562

machesterunity.com.au/stepintolife

Receive Special Rates Exclusive KeepFit waiting periods waived for claiming on your training. Conditions Apply. Appl

Our Favourite Local Restaurants/Food Stores

CAF

SHOP G1 PARKMORE SHOPPING CENTRE NOBLE PARK - Cnr Douglas St & Heatheron SANDOWN Cnr Princess Hwy & Browns Rd

Ph/fax: 9769 1466

Receive a FREE hot drink with any meal purchase.

Open till 11pm every night. Open till 10.30pm every night

Receive A FREE Low Fat Berry/Vanilla Yogurt OR Mount Franklin Water With ANY Purchase $7 or over Healthy Salads, Wraps or 6inch Subs deals available

Entertainment
401 PRINCESS HIGHWAY, NOBLE PARK

NOBLE PARK - 9547 5977 Manager: Maria

Receive 50% off the 2010 Ezy Card Membership, which entitles members to
$1 weeklies, $1 off new releases & 10% off all DVD retail & ex-rental purchases everyday, for the whole year. Show this newsleter with your SiL keyring the first time only

KINGS POOL HALL - 366 BOUNDARY RD, DINGLEY 9558 3222 SKATE CENTRE - 41 PRINCESS HWY, DANDENONG 9794 8039 LEMANS GOCARTS-11-55 GOCARTS WATERVIEW CLOSE, DANDENONG STH 8787 8178 TENPIN BOWL - Cnr Nepean Hwy & Warrigal Rd, MENTONE 9583 1244

10% OFF AT KINGS 20% OFF AT SKATE CENTRE 15% OFF AT LEMANS & $5 OFF MEMBERSHIP 2 GAMES FOR $15 AT TENPIN BOWL

Health & Beauty

Health & Beauty with Aloe Vera
MOBILE COMES TO YOU 1b Frank Street NOBLE PARK 110 Hemmings Street Dandy West 0402 669 946 Roshelle Cerveira Health & Beauty Consultant 9562 477
NO APPOINTMENT NECESSARY

Receive your First Aloe Vera Facial FREE! 30% off after that. 10% off ff Any products (up to 15% off with orders over $100)
Eg. Aloe Vera Detox & Makeups Makeups. Weight loss Shakes also

20% off Haircut Men & Children Hairdressing, Colours & Tips Free use of the Dog Wash Facilities take your own shampoo & towels.

9791 7498 Rod Blythe

Become a Trainer
Get qualified

Franchise Directory
NSW
Albury Baulkham Hills Blacktown Blakehurst Collaroy Coogee Drummoyne Earlwood Enfield Glebe Glenbrook Glenhaven NEW Glenmore Park Kellyville Manly Maroubra NEW Miranda Mosman NEW Mona Vale NEW Parramatta Peakhurst Penrith Pymble NEW Queens Park Rose Bay Rushcutters Bay Sans Souci St Clair St Ives Sutherland Terrigal Thornton/Dungog
NEW

SA
Novar Gardens Campbelltown Blackwood Gawler Golden Grove Flagstaff Hill Kensington Gardens Mawson Lakes Mitchell Park Mt Gambier Modbury Northgate North Haven Prospect Salisbury NEW West Lakes Hallett Cove Seacliff Unley/Goodwood

VIC
Caroline Springs Caulfield Chelsea Cheltenham Cranbourne Croydon Diamond Creek NEW Doncaster Essendon Elwood Glen Iris Greensborough Hampton Hawthorn Heidelberg Ivanhoe Kew Keysborough Lilydale Malvern East Mill Park Moonee Ponds Mordialloc Mornington Mt Waverley Murrumbeena Mt Eliza Oakleigh NEW Pakenham Port Melbourne Reservoir Richmond Ringwood South Yarra St Kilda Sunbury Templestowe Thornbury Torquay NEW Vermont South Wantirna Wellington - Sale Wheelers Hill Williamstown Wodonga Yarraville

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.

Call 1 300 134 136 for more details

WA
Alexander Heights Canning Vale Carine Carramar NEW Cockburn Ctrl Edgewater Ellenbrook NEW Iluka Kingsley NEW Margaret River Stirling South Perth Swan View Quinns Rocks Willetton Wembley

We have Franchise territories available throughout Australia and

New Zealand. 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.

Toning Rotation what to bring to toning sessions

PLEASE NOTE THE CHANGES IN THE ROTATION ARE MONTHLY
JUNE TONING SESSIONS ARE FITBALL JULY TONING SESSIONS ARE WEIGHTS AUGUST TONING SESSIONS ARE RESISTANCE BAND
Dont have your own? Youll need one. You may purchase one from your trainer

Warners Bay W. Pennant Hills Willoughby

QLD
Broadbeach Buderim Caloundra Everton Park Forest Lakes Kawana Lockyer Valley Mackay Morningside Runaway Bay Stanthorpe Wilston

VIC
Balwyn Beaumaris Bendigo Bentleigh Berwick Box Hill Camberwell Carlton

New Zealand Auckland

Browns Bay

Fitballs 55cm Blue or Green $50.50 65cm Blue or Green $59.00 75cm Blue or Green $65.00 Resistance Bands Green (Light) $30 Red (Medium) $32 Blue (Hard) $37

We do it outdoors